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    Home ยป Recipes ยป Dinner ยป Meat and Poultry

    Healthy Baked Chicken Strips

    Published: Apr 27, 2023 ยท Updated: Mar 30, 2025 by Neil 20 Comments

    17 shares
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    Jump to Recipe
    A plate of healthy baked chicken strips served alongside a side salad. Pin title text overlay at top.

    These healthy baked chicken strips are soft and crunchy on the outside and tender in the inside. They're delicious and much healthier than fried too!

    Healthy baked chicken strips served on a plate with a salad. Garlic mayonnaise in a ramekin and a bowl of salad in the background.

    Folks, these oven baked chicken tenders are so easy to make and great for dipping into your favourite sauce.

    They're made with just a few simple ingredients and are easily served up in less than 30 minutes.

    I've served these to adults and kids and they've gone down a real hit with both.

    Especially the kids (who think they're at a fast food restaurant!).

    And if you think they're not going to taste as good as fried. Then please think again.

    I've largely based this recipe on my healthy baked coconut prawns which is a hit in itself!

    Check out that recipe too for an excellent dipping sauce you could also use in this oven baked chicken strips recipe.

    A plate half filled with oven baked chicken tenders and a green salad with tomatoes.

    To make these healthy baked chicken strips just follow the step by step instructions below.

    You can easily customise your chicken tenders too.

    I've added some suggested substitutions in, but feel free to make these your own.

    If you feel these might be too spicy (although they're pretty mild tasting) for kids then omit the paprika and cayenne pepper.

    As these chicken strips are baked you don't need to use any oil or fat. This is a healthy chicken recipe!

    You'll also find that because of that and that I use wholemeal breadcrumbs as the crunchy coating these are low calorie chicken strips!

    Overhead view of a plate of healthy baked chicken strips served alongside a lettuce and tomato salad. A bowl of salad and a ramekin of mayonnaise above.
    Jump to:
    • Ingredients
    • Step By Step Instructions
    • Substitutions
    • Equipment
    • FAQ's
    • Other Healthy Baked Chicken Recipes For You To Try
    • ๐Ÿ“‹ Healthy Baked Chicken Strips Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    Healthy baked chicken strips ingredients laid out on a table.
    • Chicken Breasts
    • Desiccated coconut
    • Wholemeal Breadcrumbs
    • Garlic Clove
    • Paprika
    • Cayenne Pepper
    • Plain Flour
    • Freshly Ground Salt and Black Pepper
    • Egg
    • Milk

    See recipe card for quantities.

    Step By Step Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make these healthy baked chicken strips:

    Chicken breasts cut lengthwise into strips on a plate.

    Steps 1 & 2

    • Preheat oven to 180C Fan.
    • Cut chicken breasts lengthwise into strips.
    Desiccated coconut, breadcrumbs, garlic, paprika, cayenne pepper and flour mixed together in a red bowl.

    Step 3

    • Mix together the desiccated coconut, breadcrumbs, garlic, paprika, cayenne pepper, flour, and season.
    Beaten egg and milk whisked together in a bowl.

    Step 4

    • Whisk together the beaten egg and milk.
    Chicken tenders coated in breadcrumb mix on a baking tray.

    Step 5

    • Dip each chicken strip into the egg then into the breadcrumbs mixture and place on a baking tray.
    Healthy baked chicken strips on a baking tray cooked and removed from the oven.

    Step 6

    • Bake chicken strips until each piece is brown and crispy. Turn halfway through cooking. Oven cooking times may vary.

    Substitutions

    • Chicken Breasts - I use boneless skinless chicken breasts. You can also use pre-cut chicken tenders.
    • Desiccated coconut - I use unsweetened dessicated coconut that you would normally use for baking. You can omit this if you want to.
    • Wholemeal Breadcrumbs - I just use homemade breadcrumbs made from stale wholemeal bread blitzed into crumbs in my food processor. You could also use panko or shop bought breadcrumbs. Or even crushed tortilla chips.
    • Garlic Clove - you can use garlic powder instead. Or omit the garlic altogether.
    • Paprika - I use sweet paprika. It adds both flavour and colouring to the bread crumb mix.
    • Cayenne Pepper - you could use a little chilli powder instead.
    • Plain Flour - use all purpose flour. Or gluten-free flour.
    • Freshly Ground Salt and Black Pepper
    • Egg - I use a large egg here as a binder. You could use just milk instead although the breadcrumbs might not bind as well to the chicken.
    • Milk - I use skimmed but as it's a such a small amount it really doesn't matter what kind of milk you use.

    Equipment

    For These Healthy Baked Chicken Strips You May Need….

    The following links and any links in the recipe card below are affiliate links.

    That means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    I'm still using this same balloon whisk that I bought years ago!

    This is the one that I use which definitely won't break the bank either!

    Made of stainless steel it's 14 Inches high, easy to use and good quality.

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    FAQ's

    Is Oven Baked Breaded Chicken Healthy?

    Yes. Breaded chicken baked in the oven is healthy compared to breaded chicken that is fried. Oven baked are lower in calories and fat.

    What Goes With Chicken Tenders?

    Serve it with some salad and a sauce for dipping. You could use garlic mayonnaise, tomato sauce, BBQ sauce or a sweet and spicy dipping sauce.

    How To Store Leftovers?

    You can store it for up to 5 days in an airtight container in the fridge.

    How To Reheat Leftovers?

    You can serve your chicken strips cold. Or reheat them for a few minutes in your oven or quickly in your microwave for 20 - 30 seconds.

    Can You Freeze Chicken Tenders?

    Yes. Bake first. Then allow to cool and freeze in an airtight container. Bake from frozen on a baking tray at 180C Fan for approximately 18-20 minutes (cooking times may vary).

    Other Healthy Baked Chicken Recipes For You To Try

    📋 Oven Baked Chicken And Brown Rice Casserole
    Oven baked chicken and brown rice casserole. This healthy, delicious and easy to make dinner serves up to 6 people. It's perfect for the whole family!
    Check out this recipe
    Oven baked chicken and brown rice casserole cooked and removed from the oven. Salt and pepper cellars at the top alongside serving plates.
    Oven Baked Mustard Yogurt Chicken
    Oven baked mustard yogurt chicken is a delicious and easy to make dinner. With just 5 ingredients this recipe can be served up with salad or vegetables.
    Check out this recipe
    Oven baked mustard yogurt chicken served on a plate with salad. Jar of mustard and bowl of salad in the background.
    Oven Baked Lime Chicken
    Oven baked lime chicken is a super easy 5 ingredient foil baked chicken recipe. This 30-minute delicious baked moist chicken recipe is a perfect weeknight quick healthy meal!
    Check out this recipe
    Oven baked lime chicken is a super easy 5 ingredient foil baked chicken recipe. This 30 minute delicious baked moist chicken recipe is a perfect weeknight quick healthy meal!
    Healthy baked chicken strips served on a plate with a salad. Garlic mayonnaise in a ramekin and a bowl of salad in the background.
    Print Recipe Save Recipe Saved Recipe!
    5 from 12 votes

    📋 Healthy Baked Chicken Strips Recipe

    These healthy baked chicken strips are soft and crunchy on the outside and tender in the inside. They're delicious and much healthier than fried too!
    Prep Time15 minutes mins
    Cook Time16 minutes mins
    Course: Dinner, Lunch
    Cuisine: International
    Servings: 4
    Calories: 320kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Baking tray
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Garlic press
    • Measuring spoons
    • Whisk

    Ingredients

    • 400 g boneless skinless chicken breasts
    • 50 g desiccated coconut.
    • 50 g wholemeal breadcrumbs
    • 1 garlic clove crushed.
    • 1 teaspoon paprika
    • 1 teaspoon cayenne pepper
    • 70 g plain flour
    • Freshly Ground Salt and Black Pepper
    • 1 egg beaten.
    • 1 tablespoon skimmed milk
    Metric - US Customary

    Instructions

    • Preheat oven to 180C Fan.
    • Cut chicken breasts lengthwise into strips about 0.5cm / ยฝ inch thick.
    • In a small bowl mix together the desiccated coconut, breadcrumbs, garlic, paprika, cayenne pepper, flour, and season.
    • In a separate bowl mix whisk together the beaten egg and milk
    • Dip each chicken strip into the egg then into the coconut breadcrumbs mixture and place on a baking tray.
    • Place the baking tray into the oven and bake for 8 minutes then turn the chicken over and bake for a further 8 minutes until each piece is brown and crispy.
    Prevent your screen from going dark

    Nutrition

    Calories: 320kcal | Carbohydrates: 27g | Protein: 27g | Fat: 13g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 105mg | Sodium: 206mg | Potassium: 502mg | Fiber: 4g | Sugar: 2g | Vitamin A: 548IU | Vitamin C: 5mg | Calcium: 25mg | Iron: 3mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Healthy Baked Chicken Strips
    Amount Per Serving
    Calories 320 Calories from Fat 117
    % Daily Value*
    Fat 13g20%
    Saturated Fat 8g50%
    Trans Fat 0.02g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Cholesterol 105mg35%
    Sodium 206mg9%
    Potassium 502mg14%
    Carbohydrates 27g9%
    Fiber 4g17%
    Sugar 2g2%
    Protein 27g54%
    Vitamin A 548IU11%
    Vitamin C 5mg6%
    Calcium 25mg3%
    Iron 3mg17%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this healthy baked chicken strips recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Related

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    Reader Interactions

    Comments

    1. angiesrecipes

      April 27, 2023 at 4:26 am

      5 stars
      wow they do look super crunchy!

      Reply
      • Neil

        April 27, 2023 at 5:33 am

        Super crunchy and super tasty! Thanks Angie!

        Reply
    2. Charlie DeSando

      April 27, 2023 at 2:13 pm

      5 stars
      Neil, you are singing my song about baking over frying. they look great. Have a great week!

      Reply
      • Neil

        April 27, 2023 at 5:10 pm

        We are definitely singing from the same song book Charlie! Ha ha! Thank you. ๐Ÿ™‚

        Reply
    3. Mimi Rippee

      April 27, 2023 at 3:56 pm

      5 stars
      These look wonderful! I love the seasoning.

      Reply
      • Neil

        April 27, 2023 at 5:11 pm

        Thanks Mimi. Took me ages to get the right seasoning. Not too spicy but still with an ever so slight kick to it. Thank you!

        Reply
    4. Raymund | angsarap.net

      April 28, 2023 at 1:13 am

      5 stars
      Wow, these baked chicken strips look absolutely delicious! I love how easy they are to make and that they're a healthier alternative to fried chicken strips. Plus, the variety of spices used in the recipe sounds like it would create a really flavorful dish.

      Reply
      • Neil

        April 28, 2023 at 5:23 am

        Thanks Raymund. You can alter the amounts for the spices too in order to increase or decrease the spiciness!

        Reply
    5. sherry

      April 28, 2023 at 2:33 am

      5 stars
      Believe it or not, but i made baked chicken tenderloins this week too. I make mine with a panko and parmesan crust - oh yes first dipped in yoghurt!

      Reply
      • Neil

        April 28, 2023 at 5:33 am

        That's interesting that you used yogurt as the binder for the chicken tenderloins. I've used egg (as in the recipe) and milk before but not yogurt. I need to give that a try and add it to the FAQ's if it works for me! Thanks Sherry!

        Reply
    6. David @ Spiced

      May 01, 2023 at 12:35 pm

      5 stars
      I love that you added shredded coconut in the breading mixture, Neil! I should absolutely make these for Robbie as he loves chicken fingers - and this would be a much healthier version!!

      Reply
      • Neil

        May 02, 2023 at 5:38 am

        I love the coconut taste in the breading David. I'm sure that Robbie would love it too!

        Reply
    7. Jeff the Chef @ Make It Like a Man!

      May 01, 2023 at 1:09 pm

      5 stars
      We eat a lot of chicken at my house, so new ways to prepare it are always good for me. Crunchy is a huge plus, but a great flavor combination is always wonderful! Thanks!

      Reply
      • Neil

        May 02, 2023 at 5:38 am

        Thanks Jeff, hope you get a chance to make these. They're crunchy and delicious! ๐Ÿ™‚

        Reply
    8. Michelle

      May 03, 2023 at 4:38 am

      5 stars
      These baked chicken strips look so good and crunchy, I'll have to a whip up a batch for my boys!

      Reply
      • Neil

        May 03, 2023 at 5:23 am

        Thank you Michelle. Hope you and your boys enjoy them! ๐Ÿ™‚

        Reply
    9. Ben | Havocinthekitchen

      May 03, 2023 at 10:26 pm

      5 stars
      Wonderful! Indeed I don't enjoy breaded fried foods often because they often tend to be oily and almost soggy. Here? Perfectly browned and crisp without that unpleasant greasy feeling! And I love the coconut-breadcrumb coating; it's much more interesting than simple crumbs!

      Reply
      • Neil

        May 04, 2023 at 5:55 am

        Thanks Ben. I can gaurantee that these baked chicken tenders are not in any way greasy or soggy. Hope you get a chance to try them out!

        Reply
    10. Simone @In Simone's Kitchen

      May 05, 2023 at 9:46 am

      5 stars
      Is there anything better than crispy chicken? These look so good and I love that they're a healthier version too!

      Reply
      • Neil

        May 06, 2023 at 6:52 am

        Thanks Simone, hope you enjoy them!

        Reply
    5 from 12 votes (2 ratings without comment)

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