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Jan 25

Baked Chicken Tenders

Baked Chicken Tenders

I love chicken fingers, I could eat them every day and probably never get sick of them. These Baked Chicken Tenders are a lifesaver because they’re much healthier than their fried counterparts and I love the seasoned cornflake crumbs and the little hint of heat. These are super easy to make for a weeknight meal and a serving is just 229 calories or 2 Weight Watchers SmartPoints!

Baked Chicken Tenders

You can serve these Baked Chicken Tenders with any of your favorite dipping sauces, but they’d also be great in a wrap or chopped up on a salad. Get creative! You can easily find the pre-cut chicken breast tenderloins in most grocery stores, but I almost always buy a big pack of full size chicken breasts and cut them up myself. This is mostly because it’s cheaper and my husband sometimes gives me the side eye if I spring for the pre-cut tenders. No judgement here either way!

Baked Chicken Tenders

If you love chicken like I do, check out my Pimento Cheese Stuffed ChickenCream Cheese Stuffed Everything ChickenAntipasto Chicken RouladesCheddar Ranch Chicken TendersCheesy Bacon BBQ ChickenPesto Chicken RouladesLemon Pepper Iced Tea ChickenCheesy Chicken and StuffingPizza Chicken Roulades, Thai Chicken SkewersChicken PiccataSlow Cooker Buffalo Chicken and many, many more in the chicken section of my recipe index!

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Baked Chicken Tenders

Yield: 4 (roughly 5.25 ounce) servings


  • 4 teaspoons flour
  • ½ teaspoon paprika
  • 1.25 lbs raw boneless skinless chicken breast tenderloins (you can also buy breasts and cut them into strips)
  • 2 egg whites, beaten
  • ½ cup cornflake crumbs (these are sold by the other bread crumbs in my stores, no need to crush your own!)
  • ½ teaspoon dried parsley flakes
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder


  1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
  2. In a small dish, mix together the flour and paprika. Place the chicken strips into a gallon Ziploc bag and add the flour/paprika mixture. Seal the bag and shake to coat the chicken.
  3. In a shallow dish, beat the egg whites and set aside. In a separate shallow dish, stir together the cornflake crumbs, parsley, salt, pepper, cayenne, onion powder and garlic powder.
  4. One at a time, take the flour-coated chicken strips and coat them in the egg whites and then press them into the dish of corn flake crumbs and flip so that both sides are coated in crumbs. Transfer the crumb-coated strips to the prepared baking sheet.
  5. When all the chicken tenders are coated and on the baking sheet, spray the tops of them with cooking spray and place in the oven to bake for 18-20 minutes until cooked through.

Weight Watchers Freestyle SmartPoints:
2 per serving* (SP calculated using the recipe builder on, a serving was 4 SPs on the previous program

Weight Watchers Points Plus:
6 per serving* (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition information below)

Nutrition Information per serving*:
229 calories, 12 g carbs, 1 g sugar, 4 g fat, 1 g saturated fat, 35 g protein, 0 g fiber (from

*Since people may cut/buy different sized chicken tenders, I recommend determining the servings by weight. My finished tenders weighed a little over 21 ounces, so each serving was about 5.25 ounces by weight. For me this was around 3 tenders.

an Emily Bites Original


24 Responses to “Baked Chicken Tenders”

  1. #
    Charlotte Moore — January 25, 2017 @ 8:14 am

    These like so good. I think I will try these and use a GF flour for some family members.

    • Emily Bites replied: — January 30th, 2017 @ 11:38 am

      I hope they’re a hit, Charlotte!

  2. #
    Kathy Sanders — January 25, 2017 @ 1:44 pm

    This is going into my diner plan this week, looks delicious and I love chicken fingers too!

    • Emily Bites replied: — January 30th, 2017 @ 11:36 am

      I hope you love them!

  3. #
    Veronica — January 26, 2017 @ 9:31 am


    I cannot wait to try these along with many other recipes of yours! I absolutely love all of your recipes as does my family! Keep em coming lady! 🙂


    • Emily Bites replied: — January 30th, 2017 @ 11:14 am

      I hope you love them, Veronica!

  4. #
    Courtney — January 30, 2017 @ 4:52 pm

    I made these Saturday night and I loved them! Flavorful and crunchy!

  5. #
    Joni — February 6, 2017 @ 5:00 pm

    My husband made these – they are SO GOOD! I have a Weight Watcher friendly waffle recipe so we are going to have a chicken & waffle night next week.
    Thank you for all the recipes you create. They are a life saver!

  6. #
    Kathi Polz — February 12, 2017 @ 6:12 pm

    New to weight watchers, so when I found your website, I was excited. Trying this recipe tonight. They are cooking in the oven right now.

  7. #
    Debbie — February 13, 2017 @ 9:37 am

    Hi Emily, I’m wondering about dipping the chicken in buttermilk (FF) instead of egg. I’ve seen them done that way quite a bit. Any thoughts on the difference?


  8. #
    Kathi Polz — February 17, 2017 @ 6:03 pm

    Made them. Love, love, love them and so easy too. Very moist chicken. They heat up well as leftovers. Thanks for a great recipe

  9. #
    Tina — February 27, 2017 @ 8:10 pm

    These are now on the constant rotation. I double the recipe and the teens still eat it all. I add a little honey/mustard/mayo mix to top it off and it’s perfect. Thank you!!!

  10. #
    Sandy Lewis — April 28, 2017 @ 7:01 pm

    I loved this recipe. It is one of the few baked chicken recipes that I have tried that was truly crispy. The chicken was moist and taste was amazing.

  11. #
    Phyllis — May 7, 2017 @ 4:18 pm

    I tried these and they were very good. I was wondering could I make a lot of these, put part of them in the freezer, already cooked ?

    • Emily Bites replied: — May 10th, 2017 @ 6:21 pm

      Hi Phyllis, I don’t freeze anything so I consider myself wholly unqualified to answer questions regarding how to best freeze specific foods and recipes. I’m sorry! If you try it out please report back!

  12. #
    Lara Parker — June 16, 2017 @ 6:13 pm

    These were really good but a bit too spicy for my kids. Oops! I’ll leave out the cayenne next time.

  13. #
    Todd Davidson — October 19, 2017 @ 7:44 pm

    The absolute best chicken tender recipe we have found on the Internet. Nice kick too!

    • Emily Bites replied: — October 20th, 2017 @ 3:12 pm

      I’m so glad you love it!

  14. #
    Susan Lee — January 4, 2018 @ 3:25 pm

    What did you use as a dip?

    • Emily Bites replied: — January 4th, 2018 @ 3:27 pm

      I think it’s blue cheese dressing in the photo, but it depends on my mood!

  15. #
    Peggy Christensen — January 8, 2018 @ 1:32 am

    I tried these tonight. They were very good. I will be making this again.

    • Emily Bites replied: — January 8th, 2018 @ 10:09 am

      I’m so glad!

  16. #
    Claire — January 17, 2018 @ 1:44 pm

    I know this recipe was made before Freestyle came out – is there a specific reason to use just egg whites vs. the entire egg? (They’re both 0 SP now, so wanted to check if there was another reason).

    • Emily Bites replied: — January 17th, 2018 @ 2:19 pm

      I have always used egg whites for dredging but you can certainly try using the whole egg if you prefer!

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