Healthy Chicken Tenders {Baked or Air Fryer}

You'll go NUTS over these Healthy Chicken Tenders breaded in coconut, pecans, panko breadcrumbs, and chia seeds. Bake them in the oven or cook them in an air fryer. 

Either way, the crunchy breading is addictive. Use our make-ahead strategy to have these in the freezer when the cravings set in!

Just like Paprika Parmesan Chicken Tenders, these chicken fingers use wholesome ingredients so they are healthier and tastier than any drive-through options. They're easy to make too...so you don't need to resort to the freezer aisle!

The crunchy, nutty breading is sophisticated enough for the adult palate...and so tasty that kids will ask for them! I can say that with some certainty!

They were a staple entree at our make-ahead meal stores which is why they're in our Healthy Make Ahead Freezer Meals section. Parents would pair these with a salad for a low-carb meal and kids would dunk the chicken fingers into a zesty orange dipping sauce.

Follow the tips and tricks below for no-fuss, no-mess preparation. The pictures show the process using 2 large plastic bags. You can also use large containers with lids as we did for Parmesan Chicken Nuggets. 

Egg or egg-replacer coating process

First, coat the chicken with egg so the breading will stick.

Place the chicken tenders in a plastic bag that seals or in a bowl with a lid. Add egg or an egg-replacer mixture to the bag, seal and turn to coat the chicken.

This method means less time spent touching raw chicken!

To make a sticky flaxseed coating instead of using egg, combine

• 1 Tablespoon of flaxseed
• 3 Tablespoons of water.

Let the mixture sit for about 5 minutes so it will gel.

Easy breading technique

Dump all of the breading ingredients into a plastic bag that seals or a bowl with a lid and shake to combine.

Our healthy chicken tenders breading has:

• pecans - finely chopped
• shredded coconut - unsweetened (or sweetened if desired)
• panko breadcrumbs - whole wheat or gluten-free
• chia seeds - for color and a nutritional boost! Leave out if you don't have any.

Transfer chicken tenders from the egg bag to the breading bag, seal and gently shake. Do this in batches if necessary.

If you have excess breading, press it on top of the chicken tenders before it goes in the oven.

You know you want to say it...Shake and Bake Chicken!

Oven instructions

Bake these healthy chicken tenders on a cookie cooling rack coated with cooking spray placed on top of a baking sheet so the bottom crisps up too! You can thank Rachel Ray for this tip.

It really does keep the bottom of the chicken tenders from getting soggy.

Flipping the tenders halfway through also helps if you don't want to take this step.

Bake about 25 minutes in an oven heated to 375 °F.

Air fryer instructions

Make these in an air fryer if you have one! We used a Ninja 4 Quart Air Fryer which handles about 1 pound of healthy chicken tenders at a time. Always follow the manufacturer's instructions for your appliance if our advice is different.

1. Preheat the air fryer for 3 minutes at 375 °F with the crisper basket in place.
2. Mist the crisper plate or basket with olive oil. Do not use an aerosol spray which may harm the equipment in the long-run.
3. Place chicken fingers in a single layer with room for air to circulate on all sides. Work in batches if you have a small-sized air fryer.
4. Mist chicken fingers with a little olive oil to keep the breading in place.
5. Cook chicken tenders for about 15-20 minutes at 375 °F, flipping chicken tenders halfway through with silicone tipped tongs.
   • Cook time will vary based upon the thickness of the chicken.
   • Check chicken frequently to see how it is doing. Just pause and check.
   • Chicken is done when it reaches an internal temperature of 165 °F. Lift the largest piece out and check with a temperature probe or cut in half to make sure it is no longer pink inside.
6. When done, lift chicken tenders out and enjoy!

Orange dipping sauce

A dipping sauce is always a good idea! We paired these healthy chicken tenders with orange dipping sauce at our make-ahead meal kitchens. 

Mix together:

• Orange marmalade
• Seasoned rice vinegar
• Dijon mustard
• Red pepper flakes.

Another option is this Chick-Fil-A copycat sauce by Chelsea's Messy Apron.

How to freeze

Freeze healthy chicken tenders that have been breaded, but not cooked, in a single layer in a baking tin. Cover and store for up to 2 months for best results.

Or, carefully transfer breaded chicken tenders to a plastic bag once they are frozen through if desired. Either way, if some breading comes off, fill in any open spots when you are ready to enjoy them.

Move to the refrigerator the night before you are ready to enjoy them and then cook as you normally would.

You can even cook them frozen...add about 10 minutes to the cooking time. 

Did you make this recipe? Please leave a rating and tag @DinnerMom or #DinnerMom on social media. We LOVE to see and share your creations!

📋 Recipe

Healthy Chicken Tenders {Baked or Air Fryer} Recipe

You'll go NUTS for these Healthy Chicken Tenders breaded in coconut, pecans, panko breadcrumbs, and chia seeds. Make ahead and bake in the oven or an air fryer!

5 from 4 votes

Print Pin Rate

Course: Main Course

Cuisine: American

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Servings: 8 servings

Calories: 254kcal

Author: Marjory Pilley

Equipment

• Air Fryer

Ingredients

Chicken Tenders

• ▢ 2 pounds chicken tenders
• ▢ 1 egg lightly beaten or egg-replacer (1 Tablespoon flax seed mixed with 3 Tablespoons water; allow to sit for 5 minutes)
• ▢ ⅔ cup coconut flakes unsweetened
• ▢ ⅔ cups panko breadcrumbs whole wheat
• ▢ ½ cup pecans finely chopped
• ▢ 1 Tablespoon chia seeds

Instructions

Preparation for either cooking method

• Place chicken tenders and egg (or egg replacer) in a gallon-size plastic bag or large bowl, seal and turn to coat.
• Place coconut flakes, pecans, panko breadcrumbs, and chia seeds into a second gallon-sized plastic bag or bowl with a lid. Seal and shake to combine ingredients.
• Lift the chicken tenders into the container with the breading ingredients. Seal tightly and shake to coat the tenders with the breading mixture. You can do this in batches or all at once.

Oven Instructions

• Preheat oven to 375 °F if baking in the oven.
• Place breaded chicken tenders on cookie cooling rack coated with non-stick cooking spray. Place the cooling rack on top of a baking sheet. 
• Bake for about 25 minutes or until chicken is no longer pink and reaches an internal temperature of 165 °F.

Air Fryer Instructions

• Preheat the air fryer for 3 minutes at 375 °F with the crisper basket in place.
• Mist the crisper plate or basket with olive oil. Do not use an aerosol spray which may harm the equipment in the long-run.
• Place chicken fingers in a single layer with room for air to circulate on all sides. Work in batches if you have a small-sized air fryer. Mist the top of the chicken fingers with a little olive oil to keep the breading in place.
• Cook chicken tenders for about 15-20 minutes at 375 °F, flipping chicken tenders halfway through with silicone tipped tongs. Cook time will vary based upon the thickness of the chicken. Check chicken frequently to see how it is doing. Just pause and check. Chicken is done when it reaches an internal temperature of 165 °F.

Notes

Scroll up for more details and process shots!

Expert tips: 

1. Optional orange dipping sauce: Combine ½ cup orange marmalade, 2 Tablespoons seasoned rice wine vinegar. 1 teaspoon Dijon mustard and a pinch of red pepper flakes
2. To make ahead and freeze: Prepare the chicken tenders, but don't cook them. Freeze in a single layer in a baking tin. Cover and store for up to 2 months for best results. These can be cooked from frozen, add about 10 minutes and check to be sure chicken is no longer pink

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Nutrition

Serving: 4g | Calories: 254kcal | Carbohydrates: 7g | Protein: 27g | Fat: 13g | Saturated Fat: 5g | Cholesterol: 93mg | Sodium: 179mg | Potassium: 507mg | Fiber: 2g | Sugar: 1g | Vitamin A: 64IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg

Nutritional and Food Safety Disclaimer