Baked Crispy Chicken Tenders with Veggie Fries
20min
25min
5
420
Chef's Note
For extra crispy chicken tenders, try toasting the panko breadcrumbs in a dry skillet for 2-3 minutes until lightly golden before mixing with the seasonings. This pre-toasting step creates an even crunchier coating without adding extra oil or calories. You can also prep the breaded tenders ahead of time and refrigerate for up to 4 hours before baking for a quicker dinner assembly.
Tags
Ingredients
1.5 pounds chicken tenders
1.5 cups panko breadcrumbs
1/3 cup grated parmesan cheese
1 tablespoon dried Italian herbs
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon black pepper
2 large eggs
2 tablespoons milk
1 tablespoon Dijon mustard
2 medium sweet potatoes
3 large carrots
2 medium zucchini
3 tablespoons olive oil
1 tablespoon honey
1/4 cup ketchup
2 tablespoons mayonnaise
1 as needed cooking spray
Instructions
- 1
Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper and spray with cooking spray.
- 2
Prepare the veggie fries: Cut sweet potatoes, carrots, and zucchini into even 1/4-inch thick sticks. Toss with 2 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- 3
Spread veggie fries in a single layer on one of the prepared baking sheets, keeping different vegetables separated for even cooking.
- 4
In a shallow bowl, whisk together eggs, milk, and Dijon mustard.
- 5
In another shallow bowl, combine panko breadcrumbs, parmesan cheese, Italian herbs, garlic powder, paprika, remaining salt, and remaining pepper.
- 6
Pat chicken tenders dry with paper towels. Dip each tender into the egg mixture, allowing excess to drip off, then coat thoroughly in the breadcrumb mixture, pressing gently to adhere.
- 7
Place breaded tenders on the second prepared baking sheet, leaving space between each piece. Drizzle or spray lightly with remaining olive oil for extra crispiness.
- 8
Place both baking sheets in the oven. Bake chicken tenders for 15-18 minutes until golden brown and internal temperature reaches 165°F (74°C).
- 9
Bake veggie fries for 20-25 minutes, flipping halfway through, until golden and crispy on the outside and tender inside. The zucchini may finish cooking sooner than the root vegetables.
- 10
While everything bakes, prepare the dipping sauce by mixing ketchup, mayonnaise, and honey in a small bowl.
- 11
Serve chicken tenders and veggie fries hot with the dipping sauce on the side.
Nutrition Information (per serving)
420
32g
38g
16g
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