You’ll be shocked at how easy it is to make perfectly crisp homemade baked (not fried!) chicken fingers at home along with a dip that will quickly become a favourite in your house just like it is in ours!
If you’ve been buying chicken fingers pre-made and want to create something more wholesome for your crew … try this recipe! These chicken fingers have so much flavour thanks to the Spicy Maple Mustard and are super crispy, moist and tender. The secret to crispy chicken fingers is in the coating which gets a quick toast in a pan with some extra virgin olive oil before being baked. We go out of our way to buy organic chicken that is sourced from a local farm that cares for their animals and I would urge you to do the same! Like most kids, there are few things that my kids like more than chicken fingers for dinner. They’re fun to eat, taste great and can be dipped … and anything that can be dipped earns huge bonus points in the kid world!
I partnered with Maison Orphée this month to create this recipe using some of their amazing products: have you tried any of them? I’m SO impressed; we’ve used them for years! I LOVE their extra virgin olive oils, I buy it every week (we go through a lot of olive oil and theirs is such a beautiful product) along with their coconut oil and grey sea salt that I buy for everyone I know, and Maison Orphée has just come out with a line of new mustards and vinaigrette dressings (that double as a marinade) that are all sooooo good!
I had my cousin Steph over the other night, and she can’t eat gluten. So of course I tried to make a gluten free version and bam, nailed it! It’s so easy guys – just substitute the flour for cornstarch and the Panko for gluten-free Panko (there are so many varieties on the market now!). Of course, like always, make sure that your ingredients like your spices are gluten free if serving it to someone with celiac disease. Many spices are not suitable.
Perfectly crispy baked chicken fingers in a few simple steps served with a spicy maple mustard dip that everyone will love!
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 6
Author Fraiche Nutrition
Ingredients
Spicy Maple Mustard Dip
- 1/4cupMaison Orphée Spicy Maple Mustard
- 1/2cupmayonnaise
- 2teaspoonsmaple syrupoptional, depending on how sweet you like it
Chicken:
- 3poundschicken tenders or chicken breastcut into strips about ½” thick
- 1/2teaspoonsaltI use Maison Orphée Fine Grey Sea Salt
- 1/2teaspoonpepper
- 1/2teaspoonsweet paprika
- 1/2 teaspoongarlic powder
Flour coating
- 1cupflour
- 1/2teaspoonsalt
- 1/2teaspoonpepper
- 1/2teaspoonsweet paprika
- 1/2teaspoongarlic powder
Egg coating:
- 4free range eggs
- 1tablespoonMaison Orphée Spicy Maple Mustard
Panko coating
- 1/4cupMaison Orphée extra virgin olive oil
- 2 1/2cupspanko bread crumbs
- 1/2teaspoonsalt
- 1/2teaspoonpepper
- 1/2 teaspoonsweet paprika
- 1/2teaspoongarlic powder
Instructions
Preheat the oven to 400F and line two baking sheets with parchment paper (you can alternately place a metal baking rack on each baking sheet, both work).
To prepare the dip, stir the mustard and mayonnaise together in a small bowl. Add maple syrup to taste, stir well, and refrigerate until ready to use.
Place the chicken in a medium bowl and season with the salt, pepper, paprika and garlic powder. Toss to coat and set aside.
In a separate shallow medium bowl or pie plate, stir together all of the flour coating ingredients and set aside.
In a separate shallow medium bowl or pie plate, whisk together the eggs and mustard and set aside.
To make the panko coating, heat the olive oil in a large frying pan over medium heat and add the panko bread crumbs, salt, pepper, paprika and garlic powder. Stir constantly with a wooden spoon, tossing until the panko is lightly toasted and fragrant, 2-3 minutes. Remove from the heat, place in a large shallow dish and set aside.
To assemble the chicken fingers, lightly dredge a piece of chicken on all sides in the flour coating (shaking off the excess), followed by the egg mixture (again on both sides) and then the panko mixture, being sure to lightly press some panko on all sides of the chicken finger. Place the finger on the prepared baking sheet and repeat this process with the remaining chicken fingers until they are all coated.
Bake the chicken fingers for approximately 15-20 minutes or until the chicken fingers are golden brown and the internal temperature is 165F. Remove from the oven and serve immediately with the dipping sauce.
Recipe Notes
To make these gluten free simply substitute corn starch for the flour and gluten free Panko for the regular Panko crumbs, being careful that all of your other ingredients are free of gluten of course.
Thank you to Maison Orphée for sponsoring this post! All opinions are my own.
FAQs
Baked Breaded Chicken - 1 tender
- Total Fat 2.7g 3%
- Polyunsaturated Fat 0.5g.
- Monounsaturated Fat 0.8g.
- Cholesterol 40mg 13%
- Sodium 191mg 8%
- Total Carbohydrates 7.5g 3%
- Dietary Fiber 0.4g 2%
- Sugars 0.5g.
While fried chicken tender can be enjoyed as part of a balanced diet, it's important to be aware of the potential drawbacks. Consuming excess fried chicken fingers or tenders may lead to higher cholesterol and sodium levels, increasing the risk of heart disease, diabetes, and stroke.
How do you reheat chicken tenders without drying them out? ›
Instead, we recommend turning to your oven (or your air fryer, but more on that later) for the best results. Reheating the chicken in a hot oven quickly crisps up the skin and heats through the meat without drying it out.
How to reheat chicken tenders in a convection oven? ›
Try reheating in a convection oven for 10 to 15 minutes on each side, air frying for 10 minutes, or refrying in vegetable oil on the stovetop for 2 to 4 minutes on each side.
How many chicken fingers is a serving? ›
If you indulge in a serving of four chicken strips (about 150g), you will consume about 450 calories, accounting for approximately 27% of your daily caloric intake. It's important to note that the calorie content may vary depending on how the chicken strips are prepared and the specific brand.
Can chicken fingers be healthy? ›
Chicken is a great source of lean protein, which is essential for muscle building, repair and overall body function. A typical serving of fried chicken tenders can provide a significant portion of the recommended daily protein intake, making them a filling option that can help keep you satisfied longer.
Is oven baked breaded chicken healthy? ›
Oven Baked Breaded Chicken vs Fried Chicken
I admit, fried chicken IS delicious – grease and all. However, cooking them in the oven tastes just as good. Baking them retains the juices and flavors which makes it a healthier and more delicious option.
What fast food chain has the healthiest chicken tenders? ›
Best: Chick-fil-A Chick-n-Strips
America's favorite fast food joint doesn't disappoint when it comes to tenders. Three Chick-fil-A Chick-n-Strips has just 2.5 grams of saturated fat, just 11% of the DV, and 37% DV of sodium, with almost 30 grams of protein from the chicken breast tenderloin used.
How many carbs are in 3 breaded chicken tenders? ›
Hardee's 3 Piece Hand Breaded Chicken Tenders (1 serving) contains 13g total carbs, 11g net carbs, 13g fat, 25g protein, and 260 calories.
How do you keep chicken from drying out when reheating in the oven? ›
Turn the oven to 350F. Place the chicken pieces into a baking dish, add about 1 cup chicken broth or water to the dish and cover with foil. Bake for 15 minutes before removing the foil and baking for another 5 minutes or until the internal temperature reaches 165F and the skin has a little crisp to it.
To keep your chicken tenders moist, it's important to make sure your grill is at the right temperature and not to overcook them. I find that a grill between 375 and 400 degrees F is the right temperature for grilling chicken.
How do you keep chicken tenders warm and crispy? ›
How do you keep fried chicken warm and crispy? Fried chicken tastes fine at room temperature, but it's really best when it's hot. Keep fried chicken warm on a sheet pan in a 250° oven while you cook the remaining batches.
How do you reheat fully cooked chicken tenders? ›
Preheat the oven to 350°F. Place chicken tenders onto a foil-lined baking sheet. For extra crispy chicken strips, put them right on the rack with a layer of aluminum foil or a baking sheet on the rack below to catch any mess or grease that drips from them. Bake in the preheated oven for 10 minutes.
Can you use Airfryer to reheat chicken tenders? ›
To reheat chicken tenders in an air fryer, preheat the air fryer to 375°F. Place the chicken tenders in the basket and cook for 3-4 minutes, flipping halfway through. If the chicken tenders are still not heated through, you can cook them for an additional 1-2 minutes.
How much protein is in 3 baked chicken tenders? ›
Hardee's
| Nutrition Facts |
|---|
| How much fiber is in 3 Piece Chicken Tenders? Amount of fiber in 3 Piece Chicken Tenders: Fiber 2g | 8% |
| How much protein is in 3 Piece Chicken Tenders? Amount of protein in 3 Piece Chicken Tenders: Protein 25g | |
| Vitamins and minerals |
16 more rowsZaxby's
| Nutrition Facts |
|---|
| For a Serving Size of 566 grams |
| How many calories are in 10 Chicken Fingers - Original? Amount of calories in 10 Chicken Fingers - Original: Calories 1160 | Calories from Fat 513 (44.2%) |
| % Daily Value * |
13 more rowsChicken tenders, strips or fingers, store bought (3 ounce) contains 12.9g total carbs, 12.4g net carbs, 12.2g fat, 17g protein, and 233 calories.
How many calories in a 6 piece chicken finger plate? ›
Zaxby's Chicken Finger Plate (6 Fingers) (1 serving) contains 117g total carbs, 103g net carbs, 101g fat, 89g protein, and 1620 calories.
