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
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 long to reheat chicken tenders in the oven at 350 degrees? ›
Oven:
- Preheat the oven to 350°F.
- Place chicken tenders onto a foil-lined baking sheet. ...
- Bake in the preheated oven for 10 minutes.
- Flip the tenders over and bake for an additional 5 minutes.
The breading and seasonings, along with any added sauces or dips, can make this dish relatively high in sodium. High sodium intake is linked to increased blood pressure and heart disease risk, so it's advisable to consume fried chicken tenders in moderation.
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.
How many calories are in 2 chicken fingers? ›
Calories in Boneless Skinless Chicken Tenders (2 pieces=1 serv)
| Calories | 110.0 |
|---|
| Polyunsaturated Fat | 0.0 g |
| Monounsaturated Fat | 0.0 g |
| Cholesterol | 60.0 mg |
| Sodium | 260.0 mg |
7 more rowsBest: 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.
Is breaded chicken good for weight loss? ›
Although chicken can certainly fit into a healthy diet, some types are loaded with extra calories, fat, or sodium. Here are a few types of chicken that you should limit or avoid: Fried chicken. Because it's typically deep-fried and breaded, fried chicken is usually high in calories, carbs, and unhealthy fats ( 11 ).
How do you reheat chicken tenders and keep them crispy? ›
The best way to reheat fried chicken is in an oven.
- Bring it to room temperature: Take the chicken out of the fridge 20 to 30 minutes before reheating. ...
- Give it some air: Place chicken on a wire rack and preheat oven to 400°F. ...
- Go high and fast: Bake chicken for 12 to 15 minutes.
After you refrigerate or thaw them from frozen, you can eat them cold if you like. However, many people enjoy heating them up.
The easiest way not to overcook chicken tenders is to keep an eye on the internal temperature. Once they reach 165 degrees, swiftly remove them from the oven.
How unhealthy are chicken fingers? ›
Even though chicken breast is a low-fat food, fried chicken tenders tend to be high in fat because oil is used to fry them. USDA data indicates that a single serving provides nearly 26 grams of fat.
Can you eat chicken tenders every day? ›
While chicken can be a versatile and convenient protein to cook, if your diet doesn't have a diverse protein profile, you lose out on some key nutrients—including essential fats, such as omega-3s. "Eating chicken every day as your sole protein source could result in some nutrient gaps," says Burgess.
Why are chicken fingers so popular? ›
Whether enjoyed as a quick snack on the go, a satisfying meal at home, or a nostalgic treat from childhood, these crispy delights remain as popular as ever. The history of chicken fingers is a testament to the enduring appeal of simple, satisfying comfort foods.
How much protein is in 3 baked chicken tenders? ›
Hardee's
| Nutrition Facts |
|---|
| How much protein is in 3 Piece Chicken Tenders? Amount of protein in 3 Piece Chicken Tenders: Protein 25g | |
| Vitamins and minerals |
| How much Vitamin A is in 3 Piece Chicken Tenders? Amount of Vitamin A in 3 Piece Chicken Tenders: Vitamin A 0μg | 0% |
16 more rowsZaxby's
| Nutrition Facts |
|---|
| 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 * |
| How much fat is in 10 Chicken Fingers - Original? Amount of fat in 10 Chicken Fingers - Original: Total Fat 57g | - |
13 more rowsCarbs. A single serving of chicken tenders provides 499 calories and 31.7 grams of carbs.
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.
