Crispy Baked Chicken Tenders


After reviewing several oven-fried, baked chicken recipes, I created this spicy, savory, slightly sweet, crispy baked chicken without any added salt. Using a cooking rack inside the baking dish helps to keep the chicken crispy on all sides and prevent the chicken from getting soggy on the bottom.

Prep Time:
30 mins
Cook Time:
25 mins
Total Time:
55 mins
6 servings


  • cooking spray

Flour Mixture:

  • cup all-purpose flour

  • 1 teaspoon garlic powder

  • 1 teaspoon ground black pepper

Egg Mixture:

  • cup grainy Dijon mustard

  • ¼ cup honey

  • ¼ cup egg substitute

  • 1 teaspoon hot sauce, or to taste

Breading Mixture:

  • 1 cup cornflake crumbs

  • ½ cup panko bread crumbs

  • ½ cup grated Parmesan cheese

  • 1 tablespoon minced onion flakes

  • 1 teaspoon garlic powder

  • 1 teaspoon ground black pepper

  • 1 teaspoon paprika

  • 1 teaspoon onion powder

  • 1 teaspoon Italian seasoning

  • ¼ teaspoon cayenne pepper, or to taste

  • 1 ½ pounds boneless, skinless chicken breast tenders


  1. Preheat the oven to 375 degrees F (190 degrees C). Place a cooking rack inside a baking dish and spray both with cooking spray.

  2. Combine flour, garlic powder, and pepper in a flat dish; stir until evenly combined. Stir mustard, honey, egg substitute, and hot sauce together in a small bowl.

  3. Combine cornflake crumbs, bread crumbs, Parmesan cheese, onion flakes, garlic powder, pepper, paprika, onion powder, Italian seasoning, and cayenne pepper in another flat dish; stir until ingredients are evenly distributed.

  4. Dip chicken tenders into the flour mixture until coated evenly, then dip into the egg mixture, shaking off any excess liquid. Drag the chicken through the bread crumb mixture, covering evenly.

  5. Place chicken on the prepared cooking rack. Spray the chicken with cooking spray.

  6. Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, about 25 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Nutrition Facts (per serving)

365 Calories
6g Fat
46g Carbs
32g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 365
% Daily Value *
Total Fat 6g 8%
Saturated Fat 2g 12%
Cholesterol 75mg 25%
Sodium 1027mg 45%
Total Carbohydrate 46g 17%
Dietary Fiber 1g 4%
Total Sugars 14g
Protein 32g
Vitamin C 5mg 24%
Calcium 105mg 8%
Iron 6mg 34%
Potassium 315mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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