Crunchy Baked Chicken Tenders

These incredibly crunchy oven-baked chicken tenders are SO crispy and delicious, you won’t miss the fryer at all! At just 2 weight watchers smart points per serving, they’re a healthy way to indulge in a childhood treat!

Irresistibly crunchy on the outside and juicy on the inside, these baked chicken tenders are just 2 weight watchers smart points! | #weightwatchers #freestyle #smartpoints #chickentenders #baked

Just because you’re eating healthier, that doesn’t mean you have to forgo all comfort food, like chicken tenders!

I have to say… I’m a grown woman in my 30’s and I still order chicken tenders at some restaurants.  People sort of look at me weird, but hey, they’re SO good!  Plus, I love to dip, and they’re just so… well, dip-able!

Now that we’re trying to eat healthier, I thought chicken tenders were going to be a long-lost favorite food of mine, that I wouldn’t be able to have anymore.  Thankfully, with the new Weight Watchers freestyle program, chicken breasts and tenders are a zero point food!  Eureka!!

Baked chicken tenders on baking sheet

At first I was concerned with the breading, since breadcrumbs are certainly not a zero point food, but by using crunchy panko, I found I could use a little less, and still get good great crunch and coverage.


Traditionally, the tenders are dredged in flour, then dipped in an egg mixture, then coated in breadcrumbs.  For this healthier version, I omitted the flour, and use egg whites instead of whole eggs.

Chicken tenders dipped in smoky ketchup


It depends on what temperature you’re baking them.  To get the crispy, golden brown coating, I like to bake mine at 450F degrees, and it only takes 12-15 minutes (depending on the size of the tenders).


Technically, they’re both breast meat.  The chicken breast it attached to the ribs, and the tender is a strip of breast meat that is connected but not completely attached.  When you buy commercial boneless skinless chicken breasts in a package (like Tyson, etc), usually the tender is still attached.  You can flip the breast over and see the strip of chicken tender.

Baked chicken tender with bite taken out of it


  • Add grated Parmesan cheese or low-fat shredded cheddar to the breading mixture (will increase point value)
  • Play around with the spices in the breading mixture
  • Use your favorite low point dipping sauce
  • My personal favorite is a mixture of natural ketchup and the sauce from a can of chipotles in adobo sauce!

The secret to great golden brown tenders is two fold.  First, the high baking temperature.  Secondly, bake the panko to brown it BEFORE coating the chicken!  It doesn’t take much time (3-4 minutes), but it adds a lot of crunch and color.


  • Baking sheet and oven safe rack – I love using this set, as it’s a great way to bake or broil things without the underside of the food getting soggy!


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Irresistibly crunchy on the outside and juicy on the inside, these baked chicken tenders are just 2 weight watchers smart points! | #weightwatchers #freestyle #smartpoints #chickentenders #baked

Crunchy Baked Chicken Tenders

These incredibly crunchy oven-baked chicken tenders are SO crispy and delicious, you won't miss the fryer at all!
4.6 from 13 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 4 servings
Calories 284


  • 3/4 cup panko breadcrumbs
  • vegetable cooking spray
  • 1 tsp dried parsley
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1 1/2 lbs. chicken tenders (approximately 12 tenders)
  • 2 egg whites
  • splash of water


  • Preheat oven to 400 F degrees, and line a baking sheet with aluminum foil or parchment paper. Spread panko out into an even layer on baking sheet, spray lightly with cooking spray, and bake 3-4 minutes, until golden.
  • Set panko aside in large shallow bowl. Add oven safe wire rack to top of baking sheet, and set aside. Increase oven temperature to 450 F degrees. To bowl, add parsley, salt, pepper, smoked paprika, onion powder and garlic powder. Toss to combine well.
  • In another shallow bowl, add egg whites and splash of water. Beat lightly. Pat chicken tenders dry. Season chicken tenders with additional pinch of salt and pepper.
  • Add chicken tender to egg white mixture, turning to coat. Lift up, allowing excess egg whites to drip off, then add to panko bowl. Coat chicken tender with seasoned panko, then transfer to prepared wire rack/baking sheet. Repeat with remaining tenders.
  • Lightly spray chicken tenders with cooking spray if desired, then bake 12-15 minutes (depending on the size of the tenders), until golden brown and chicken is cooked through.


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Calories: 284 | Carbohydrates: 15g | Protein: 40g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 108mg | Sodium: 662mg | Potassium: 693mg | Sugar: 1g | Fiber: 1g | Vitamin A: 3.5% | Vitamin C: 2.5% | Calcium: 2.6% | Iron: 9.2%

I’m not a nutritionist, and nutritional values here on my recipes should be used for general information purposes only.  This information is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new diet and fitness regimen.

Irresistibly crunchy on the outside and juicy on the inside, these baked chicken tenders are just 2 weight watchers smart points! | #weightwatchers #freestyle #smartpoints #chickentenders #baked

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Recipe Rating

24 comments on “Crunchy Baked Chicken Tenders”

  1. These came out good.   Think toasting the pinko crumbs first is great idea.  I added 1 tablespoon of Everything bagel seasoning in it also.

  2. What do you mean by baking the panko to Brown at first before coating the chicken?

  3. Hi. Is the nutrition information you wrote, for just one chicken tender?

  4. Very yummy! I did add some poultry seasoning to the breadcrumbs as well, and everyone loved them!

  5. I love these! One of new favorite recipes. Question- I’ve been making double batches so I can freeze some for easy reheat-and-go lunches. How long do you recommend for reheating them and at what temp? Do you spray with cooking spray again (and one side of both?) finally- do you recommend using the wire rack again on a second bake?  Thank you so much! 

    • I’m so glad you love these chicken tenders! My kids gobble them up so we never have any leftovers, but I would think you wouldn’t need a rack for the reheating, since they’re already crispy. I would just spray the baking sheet with cooking spray (or use parchment paper), and I’d reheat them at 350 for about 15-20 minutes, turning them halfway through. My favorite way to reheat chicken tenders is to actually heat up a bit of vegetable or canola oil (just enough to cover the bottom of a heavy pan) and “fry” them for 3 minutes or so on each side 🙂

    • Wonderful recipe!!! Thanks a million!!! Chicken came out perfect 😋

  6. I made these today after stumbling upon your blog.  These are amazing!  The only change I made was to add a punch of cayane to the coating.  Yumm yum yum!  One question I have though is, what is considered a serving?  1-2 pcs?  More?  Less? 

    • So glad you loved them! Since the amount of chicken tenders per package can vary, I can’t say for certain, but 1 or 2, depending on how many total tenders you have, divided by 4.

  7. I just used this recipe and it was so easy & looks so yummy! I was just wonder how you but this into weight watchers because it’s trying to tell me it’s 7 points & how many can I have for 2 points? Thank you! 

  8. These were a BIG hit with my picky eaters! Easy to make, so crispy and just so good! My husband was even impressed at how crunchy and flavorful these tenders were. Thank for the wonderful recipe! Pinned to my favorites!😋

  9. This recipe was by far the best, easiest, crunchy chicken tenders ever!!! Thank you YUM!!
    ***** 5Stars !!!! And Im very Fussy!!

  10. These are really good and easy to make. Works for me as I didn’t even miss them being deep fried!  Healthy eating can be fun. 

  11. Best easiest recipe ever.
    So juicy and tender!

  12. Is crunchy chicken tenders look amazing! Thanks for the tips as mine never come out crunchy!

  13. My kids would go crazy for these!

  14. I love how crispy these chicken tenders are!

  15. These look so crispy and delicious! I have to make a big batch and get them freezer ready!

  16. You can never go wrong with a crispy chicken tender recipe. These look delicious!

  17. I am sure my kids will enjoy this! Looks so good!

  18. Looks so delicious! My kids would eat these up!