Homemade Crispy Chicken Tenders: A Family Favorite


For the Chicken Tenders:

  • 1 tablespoon kosher salt, plus 1/2 teaspoon
  • 2 teaspoons smoked paprika, divided
  • 1 teaspoon onion powder, divided

  • 1 teaspoon garlic powder, divided
  • 1 tablespoon honey
  • 1 cup low-fat buttermilk
  • 1 1/2 pounds chicken tenderloins or boneless skinless chicken breasts (cut into 3/4-inch strips)
  • 2 cups whole wheat Panko bread crumbs

  • 2 tablespoons extra virgin olive oil
  • 2 egg whites, lightly beaten (or 1 large egg)
  • 1 tablespoon Dijon mustard

For the Creamy Honey Mustard Dipping Sauce:

  • 1/2 cup non-fat plain Greek yogurt
  • 2 tablespoons Dijon mustard
  • 1 tablespoon honey, plus 1 teaspoon, plus additional to taste
  • Pinch of salt


For the Chicken Tenders:

  1. Combine 1 tablespoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, and 1/2 teaspoon garlic powder in a large bowl.
  2. Add the buttermilk and honey and whisk until well combined.
  3. Add the chicken tenders, toss to coat, and let stand at room temperature for 30 minutes.
  4. In a large, shallow dish, combine the Panko breadcrumbs and remaining 1/2 teaspoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder. Drizzle the oil over the top and toss to moisten.
  5. In a second shallow dish, whisk together the egg whites and mustard.
  6. Preheat oven to 350ºF. Line a rimmed baking sheet with foil and place an ovenproof wire rack on top. Coat the rack with cooking spray.
  7. Working with a few pieces of chicken at a time, remove the chicken from the marinade and shake off any excess.
  8. Dip the chicken into the egg mixture, turning to coat all sides, then place in the breadcrumb mixture.
  9. Pat the chicken on all sides with the breadcrumbs, pressing them on lightly.
  10. Place the chicken on the baking sheet, leaving a little space between each.

  11. Bake for 15-20 minutes, or until golden brown and the juices run clear.

For the Creamy Honey Mustard Dipping Sauce:

  1. Stir together the Greek yogurt, Dijon, honey, and salt in a small bowl.
  2. Taste and add additional honey as desired.


  • If you don’t have buttermilk, stir 1 cup of milk with 1 tablespoon of white vinegar or lemon juice and let sit for 5 minutes.
  • You can use regular breadcrumbs instead of Panko, but the chicken tenders will not be as crispy.
  • Store baked chicken tenders in an airtight container in the refrigerator for up to 3 days.
  • Reheat leftovers in the oven at 350 degrees F or in the air fryer.


Hi! I’m Debbi!

I am no chef, I am just a mom who loves to eat good food. I enjoy making healthy, low calorie meals without compromising taste. It’s not all healthy here but I do try!


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