These baked chicken tenders are one of those recipes that came from pure mum-survival mode. I wanted something healthier than store-bought nuggets but just as easy — and something my kids would actually eat without negotiation. The first time I made these, the entire tray disappeared before I could pack the lunchboxes. That’s when I knew this recipe was going straight into our weekly rotation.
They’re crispy on the outside, tender on the inside, and lightly seasoned so even picky eaters say yes. I usually bake a big batch on Sunday, freeze half, and keep the other half for quick dinners or next-day lunchboxes. Paired with crunchy carrot sticks and a tiny pot of dip, it’s one of those meals that feels balanced, wholesome, and still kid-approved.
Every time I pack these, I feel like I’ve won a tiny parenting battle — healthy food gone, no leftovers, no fuss.
Ingredients (makes 12 tenders)
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500g chicken breast, sliced into strips
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1 cup breadcrumbs (panko works best)
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½ cup grated Parmesan (optional but adds flavour)
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1 egg
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2 tbsp milk
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½ tsp garlic powder
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½ tsp sweet paprika
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½ tsp salt
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Freshly cracked pepper
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2–3 large carrots, peeled and cut into sticks
Step-by-step Instruction
1) Prep the tray
Preheat the oven to 200°C (390°F). Line a baking tray with baking paper or lightly grease it. Set aside.
2) Prepare the coating
In one bowl, whisk together the egg and milk.
In another bowl, combine the breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
This two-bowl setup helps keep the coating light and crispy.
3) Coat the chicken
Dip each chicken strip into the egg mixture, let the excess drip off, then roll it in the breadcrumb mixture until fully coated.
Place each piece on the prepared tray, leaving a bit of space around them so they crisp properly.
4) Bake
Bake for 12–15 minutes, turning once halfway through. They’re ready when the coating is golden, the crumbs feel crisp, and the chicken is cooked through but still juicy.
5) Add the carrot sticks
While the tenders bake, cut your carrots into sticks. You can pack them raw for crunch, or blanch them for kids who prefer softer textures.
6) Pack or serve
Let the chicken cool slightly before adding to a lunchbox. Pair with carrot sticks and a small container of dipping sauce—yoghurt ranch, mild BBQ, or honey mustard all work well.
Meal prep tips
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Fridge: Keeps for 3 days in an airtight container.
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Freezer: Freeze cooked tenders on a tray, then store in zip bags for up to 2 months.
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Reheat: Air fry for 2–3 minutes or microwave for 20–30 seconds.
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Lunchbox bonus: Add a mini cheese cube or a handful of grapes for a balanced meal.
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