Crispy Whole Wheat Chicken Tenders for Dinner
As a busy parent, finding healthy meals my kids like has been tough. That changed when I found crispy whole wheat chicken tenders. They’re tender, juicy, and coated in a crunchy whole grain breading. Baked to perfection, they’re full of flavor and bring everyone to the table.
Table of Contents
Key Takeaways
- Discover a healthier alternative to fried chicken with crispy whole wheat chicken tenders
- Tender and juicy chicken coated in a crunchy whole grain breading, baked to perfection
- The secret lies in pre-baking the breadcrumbs and using a three-step breading process
- These tenders are not only delicious but also kid-friendly and family-approved
- An ideal choice for a satisfying dinner that everyone will love
Why Choose Whole Wheat Chicken Tenders
Make your dinner healthier with whole wheat chicken tenders. They offer a crispy outside and juicy inside. The whole grain breading adds fiber and nutrients, unlike white flour.
Benefits of Whole Grain Breading
Whole grain breading is nutritious and adds a nice crunch. It seals in the chicken’s juices, making it a tasty and satisfying meal. It’s perfect for your family.
Healthier Alternative to Fried Chicken
Baking these tenders cuts down on fat and calories. They’re great for lean protein meals that kids and adults will love. The whole grain breading also helps you feel full longer.
Kid-Friendly and Family-Approved
These whole grain breading chicken tenders are loved by all. Serve them as a main dish, appetizer, or salad topping. Pair them with your favorite dipping sauces for more flavors.
“These whole wheat chicken tenders are a game-changer! My kids love the crispy texture, and I love that they’re a healthier alternative to traditional fried chicken.”
– Sarah, Busy Mom of 3
Essential Ingredients and Equipment
To make your crispy whole wheat chicken tenders, you’ll need some important ingredients and tools. You’ll need chicken breast recipes, whole grain breading, and panko breadcrumbs to start.
First, get 1 pound of chicken tenderloins or boneless, skinless chicken breasts. Cut them into 3/4-inch strips. For the breading, you’ll need 1 cup of all-purpose flour, 2 cups of whole wheat panko breadcrumbs, 3 large eggs, and 1/4 cup of water. Season the breading with 2-1/2 teaspoons of seasoned salt, 1 tablespoon plus 1/2 teaspoon of kosher salt, and 2 teaspoons of smoked paprika.
You’ll also need some basic kitchen tools. You’ll need shallow bowls for breading, a baking sheet with a rack, parchment paper, and an instant-read thermometer. This thermometer helps make sure the chicken is cooked to 165°F.
| Ingredient | Quantity |
|---|---|
| Chicken Tenderloins or Boneless Skinless Chicken Breasts | 1 pound, cut into 3/4-inch strips (about 12 strips total) |
| All-Purpose Flour | 1 cup |
| Whole Wheat Panko Breadcrumbs | 2 cups |
| Large Eggs | 3 |
| Water | 1/4 cup |
| Seasoned Salt | 2-1/2 teaspoons, divided |
| Kosher Salt | 1 tablespoon plus 1/2 teaspoon, divided |
| Smoked Paprika | 2 teaspoons, divided |
With these ingredients and tools, you’re ready to make delicious and crispy whole wheat chicken tenders for your family.
The Secret to Perfect Crispy Breading
Getting the perfect crispy breading on your baked chicken tenders is all about the right steps. It’s a mix of preparation that turns your crispy chicken tenders into a treat for your taste buds.
Pre-Baking the Breadcrumbs
Start by pre-baking your panko breadcrumbs until they’re golden and crispy. This step makes sure the breading sticks well to the chicken. It adds a crunchy texture in every bite.
Oil and Seasoning Distribution
Mix your oil and seasonings well with the pre-baked breadcrumbs. This ensures the flavors and moisture are evenly spread. It helps the breading stick to the baked chicken tenders perfectly, boosting the taste and texture.
Three-Step Breading Process
- First, coat the chicken in all-purpose flour for a light dusting. This helps the wet ingredients stick.
- Then, dip the floured chicken in an egg mixture. This step enhances the breading’s grip.
- Lastly, coat the chicken with seasoned, oil-coated panko breadcrumbs. This makes the exterior delightfully crispy.
By using these three steps, you’ll make perfectly crispy baked chicken tenders. They’re sure to impress your family and friends.
Step-by-Step Preparation Method
Making tasty and crispy whole wheat chicken tenders at home is simple. Just follow this easy guide to get perfect baked chicken tenders every time.
Begin by marinating the chicken in buttermilk and hot sauce. This makes the meat tender and adds flavor. While the chicken marinates, prepare your breading stations. You’ll need flour, eggs, and a mix of whole wheat breadcrumbs, Parmesan cheese, and spices.
- Dredge each chicken tender in flour, making sure it’s evenly coated.
- Dip the floured tenders in eggs, letting any extra drip off.
- Coat the chicken in the breadcrumb mix, pressing gently to stick.
Place the breaded chicken on a baking sheet, without them touching. Bake at 400°F (200°C) for 15-20 minutes. They’re done when cooked through and the breading is golden.
Let the chicken rest for 5 minutes before serving. This helps the juices spread evenly. Serve with your favorite sauces like ranch, honey mustard, or barbecue. It’s a healthy and tasty dinner the whole family will love.
| Ingredient | Quantity |
|---|---|
| Boneless, Skinless Chicken Breasts | 1 pound |
| All-Purpose Flour | 1/2 cup |
| Whole Wheat Breadcrumbs | 1 cup |
| Grated Parmesan Cheese | 1/3 cup |
| Large Eggs | 2 |
| Vegetable Oil | 4 tablespoons |
| Butter | 2 tablespoons |
By following this guide, you can enjoy crispy whole wheat chicken tenders. They’re a healthier choice than fried chicken and a hit with the family. Serve them with your favorite chicken breast recipes sides for a complete meal.
Baking Tips and Temperature Guidelines
To get the perfect crispy whole wheat chicken tenders, pay attention to the baking process. Bake them at a high temperature of 425°F (218°C). This high heat cooks them quickly and makes the breading crispy and golden without drying out the chicken.
Optimal Oven Temperature
The secret to perfect chicken tenders is the oven temperature. Baking at 425°F (218°C) is perfect. It makes the breading crispy and keeps the chicken juicy and flavorful.
Cooking Time and Doneness
Bake the chicken tenders for 15-18 minutes, until they hit 165°F (74°C inside). This time ensures they’re cooked right without getting too dry. Don’t flip them while baking to keep the browning even.
Achieving Golden-Brown Results
For a crispy and golden exterior, use a baking rack on a baking sheet. This setup lets hot air circulate, making the bottom crispy and the top golden. After baking, let the tenders rest for 5 minutes. This helps the juices spread, making the chicken moist and flavorful.
FAQ
What are the key benefits of whole wheat chicken tenders?
Whole wheat chicken tenders are packed with fiber and nutrients. They have less fat since they’re baked, not fried. Plus, they offer a crispy outside and a juicy inside, loved by both kids and adults.
What are the essential ingredients and equipment needed for this recipe?
You’ll need chicken breast tenderloins or boneless skinless chicken breast cut into strips. Also, whole wheat panko breadcrumbs, buttermilk, mayonnaise, olive oil, eggs, flour, and seasonings. For cooking, you’ll need shallow bowls, a baking sheet, parchment paper, and an instant-read thermometer.
What are the three main techniques for achieving crispy baked chicken tenders?
To get crispy tenders, follow these steps: 1) Pre-bake the breadcrumbs until golden. 2) Mix oil and seasonings with the breadcrumbs for even coating. 3) Coat the chicken in flour, then egg, and finally seasoned breadcrumbs.
What is the recommended oven temperature and cooking time for baking the chicken tenders?
Bake the chicken at 425°F (218°C) for 15-18 minutes for tenders or 12-15 minutes for nuggets. They should reach 165°F (74°C) inside. Don’t flip them during baking for even browning. Let them rest for 5 minutes after baking.
