BBQ Chicken Tenders

BBQ Chicken Tenders

14 Reviews
From: EatingWell Magazine, January/February 2010

These crispy chicken “wings,” made with boneless, skinless chicken breast tenders, stay crispy with only a light coating of oil—no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.

Ingredients 24 servings

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Original recipe yields 24 servings
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  • 1 cup prepared barbecue sauce
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1½ pounds chicken tenders (see Note)
  • ½ cup all-purpose flour
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 2 large eggs
  • 1¾ cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
  • Olive oil or canola oil cooking spray


  • Active

  • Ready In

  1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside ½ cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
  2. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  3. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.
  4. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.
  • Ingredient notes: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about ⅓ cup dry breadcrumbs.
  • Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: 1 tender
  • Per serving: 69 calories; 1 g fat(0 g sat); 1 g fiber; 8 g carbohydrates; 8 g protein; 9 mcg folate; 24 mg cholesterol; 2 g sugars; 2 g added sugars; 15 IU vitamin A; 0 mg vitamin C; 2 mg calcium; 1 mg iron; 146 mg sodium; 8 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ starch, 1 lean meat

Reviews 14

December 22, 2013
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By: EatingWell User
Pretty good, but i couldnt get breading to stick I used panko breadcrumbs and I was unable to get breading to stick. However, the chicken was still delicious. I used chicken breasts that I cut up into strips and also I used regular mustard and a little white vinegar instead of djion since I didn't have it. Pros: Easy, simple Cons: Can't get breading to stick
March 13, 2013
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By: EatingWell User
Not as great as I thought. They looked great after preparing. Only had to cook about 6 mins on each side because the edges started turning black... I think that was because of the cooking spray and the high temp. They were actually really good but I would like to know how to keep the breading attached to the chicken strips, and how to keep from black edges. The marinade was awesome though, BBQ and honey mustard was great! Pros: The marinade made the tenders juicy and taste pretty good. Cons: Temp was too high, turned out black on edges, breading came off easily.
December 08, 2012
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By: sam.schut22
This Was Amazing! This was so easy to make, but when doubling the recipe you have to almost triple the amount of flour/salt/pepper, the eggs, and the breading. But when it was done they tasted AMAZING!
June 19, 2012
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By: EatingWell User
These were good, although when I baked them for the recommended time, they ended up with quite a bit of black on 'em - not nearly as pretty as the ones in the picture. Also, not sure if I did something wrong, but the breading liked to detach from the chicken. Tasted delicious, though, especially with blue cheese dip on the side. Pros: Tasty, Not too greasy Cons: Burned a little.
November 12, 2010
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By: EatingWell User
The nutritional value is not completed, things are left out. And would the serving size be 2 tenders? I made them with 3 oz pieces of boneless chicken breast and we each had one. But they were really great and so crunchy, just like a fried cutlet!
October 24, 2010
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By: EatingWell User
I just made these for me & my husband to snack on during the Eagles game, and they were fantastic! I served them with some veggies & hummus also. It's not hard to make Game Day healthy! Go Eagles!
October 18, 2010
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By: EatingWell User
Chicken tenders turned out great ! tender, juicy and flavorful. I love the marinade as a side dipping sauce, I will use this recipe again. Thank you.
October 06, 2010
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By: EatingWell User
For a non-deepfried dish, this is amazingly good. My husband couldn't stop eating them.
August 31, 2010
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By: EvaMcD
These were very tasty! I used chicken breast and just cut them into strips. I also used regular panko instead of the whole wheat bread crumbs as I didn't have enough bread to make the crumbs. The panko made them super crispy. The sauce was delicious. All of my kids liked them and have asked me to make them again and again. I will try to find the recommended crumb listed in the tips for the next batch. Yum Yum!
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