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–+ servings
Golden brown crispy chicken tenders served with french fries, salad, and dipping sauce, perfect for busy weeknights.

Chicken for Busy Weeknights (Meal-Prep Friendly)

This recipe offers a delicious and convenient way to prepare chicken that is perfect for busy weeknights and meal prepping. Enjoy juicy, oven-baked tenders with a creamy dipping sauce and a fresh cos salad.
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Prep Time 20 minutes
Cook Time 18 minutes
Oven Preheat 15 minutes
Total Time 53 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 1132
Ingredients Equipment Method Nutrition Notes

Ingredients
  

CREAMY GARLIC AND HERB DIPPING SAUCE
  • 1/2 cup mayonnaise (125 g)
  • 1/3 cup Greek yoghurt or sour cream (90 g)
  • 1/2 tsp freshly minced garlic
  • 1 tbsp fresh lemon juice
  • 1 tbsp finely chopped flat-leaf parsley
  • 1 tbsp finely chopped chives
  • 1/4 tsp sea salt flakes
  • 1/4 tsp freshly cracked black pepper
CHICKEN
  • 1 1/2 cups panko breadcrumbs (90 g)
  • 1 tsp garlic powder
  • 1 tsp sweet paprika
  • 1 tsp sea salt flakes
  • 1/2 tsp freshly cracked black pepper
  • 1/2 cup plain (all-purpose) flour (75 g)
  • 2 eggs, whisked
  • 600 g chicken tenderloins (mini fillets) or sliced boneless, skinless breast (1 lb 5 oz)
  • Olive oil spray (for cooking)
GARLIC BUTTER
  • 50 g unsalted butter, melted (1¾ oz)
  • 1 tsp freshly minced garlic
  • 1/4 tsp sea salt flakes
  • 1 tbsp finely chopped flat-leaf parsley
  • 1/4 cup freshly grated parmesan (for sprinkling after baking)
COS SALAD
  • 1 large cos (romaine) lettuce, cut into strips
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp fresh lemon juice
  • 1/2 tsp sea salt flakes
  • 1/4 tsp freshly cracked black pepper

Equipment

  • Oven
  • Air fryer
  • Small bowl
  • Shallow bowl
  • Tray
  • Rack

Method
 

  1. Preheat your oven to 220°C (425°F) (200°C fan/400°F fan-forced) or air fryer to 200°C (400°F). Ensure the oven is fully heated for crisp results.
  2. Make the dipping sauce: In a small bowl, mix all the dipping sauce ingredients until smooth.
  3. Prepare the crumb coating: In a shallow bowl, combine the panko breadcrumbs, garlic powder, paprika, salt, and pepper. Place the flour and whisked eggs in separate bowls.
  4. Coat the chicken: Dust each piece of chicken in flour, dip in the whisked egg, then coat in the breadcrumbs, pressing firmly to help them stick.
  5. Bake or air fry the chicken: Arrange the coated chicken on a lightly oiled rack set over a tray or a lightly oiled tray. Spray the tops with oil. Bake for 16–18 minutes (oven) or 10–12 minutes (air fryer), flipping halfway and spraying with oil again, until golden and cooked through. Do not overcook.
  6. Make the garlic butter: In a small bowl, combine the melted butter, minced garlic, salt, and parsley.
  7. Finish the chicken: As soon as the chicken is cooked, brush it generously with the garlic butter and sprinkle with parmesan cheese.
  8. Make the cos salad: Toss the lettuce strips with olive oil, lemon juice, salt, and pepper just before serving.
  9. Serve the chicken tenders with the dipping sauce and cos salad.

Nutrition

Calories: 1132kcalCarbohydrates: 65.1gProtein: 46.3gFat: 76.9gSaturated Fat: 19.4gCholesterol: 210.9mgSodium: 3089.3mgFiber: 4.1gSugar: 6g

Notes

Ensure your oven is properly preheated for the best crisp results. Use a lightly oiled rack or tray to prevent sticking and allow the crumbs to brown underneath. Avoid overcrowding the tray to ensure heat circulation. A fine mist of oil helps with browning without making the chicken greasy. The garlic butter adds richness and flavor, making these oven-baked crumbs delicious.
You can prep the tenders in advance. Freeze raw, coated tenders for up to 3 months. Cook from frozen for 20-22 minutes. Store uncooked tenders in the fridge for up to 24 hours before baking. The dipping sauce can be made up to 3 days ahead. The garlic butter can be mixed and refrigerated for up to 3 days; re-melt gently before use.
Leftover cooked chicken tenders can be refrigerated for up to 3 days. Reheat in the oven or air fryer. They can also be frozen for up to 2 months and reheated from frozen. Leftovers are great sliced into wraps, added to salads, or served cold in lunchboxes.

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