Baked Teriyaki Chicken Tenders

Try these homemade baked teriyaki chicken tenders for an easy weeknight meal or served as an appetizer.  This recipe comes together quickly and uses one pan to make.  The secret to a lovely golden brown baked chicken tender is to pre-bake the panko. This healthy recipe for baked teriyaki chicken tenders comes to you from my friend Helen Agresti who is a registered dietitian.

I am re-posting with her permission. Helen also has other great recipes on her website: Pro Nutrition Consulting.

Baked teriyaki chicken tenders are so easy to make. They are perfect for a quick weeknight meal.

According to Helen "getting these tenders to be flavorful and have just the right  amount of crunch was tricky." The crunch especially is what gives it that "restaurant authenticity." Baking the panko breadcrumbs is a must for homemade chicken tenders! Throughout the recipe testing process she tried a few different marinades before teriyaki was voted the family favorite.

What is teriyaki:

The word teriyaki comes from two Japanese terms: teri meaning shine/luster and yaki meaning grilled/broiled. I read that teriyaki was started in the 17th century by the early Japanese immigrants to Hawaii. In case you are wondering, teriyaki is made up of only 4 ingredients: soy sauce, sake, sugar, and ginger. That's it!

Next, there is panko. Why panko and not breadcrumbs?

Well, panko gives food a better crunch than breadcrumbs.  So use panko to get a crunchier texture. We all love a good crunch, right?

Finally, what makes this baked teriyaki chicken recipe healthy? The fact that they are baked and not fried, is first and foremost. Second, using chicken breasts, since white meat has less fat. Third, since they're seasoned by you, you know exactly what goes into them.

Step by step photos:

1. Gather all your ingredients and have them ready. This is the proper way to start any recipe as the French say "mise en place" or everything in place to make it go smoothly.
2. Slice the chicken breast lengthwise into 5 or 6 strips lengthwise. 
3. Cut the strips into 2 inch cubes.
4. Place the chicken into a zip top bag and pour in the teriyaki sauce marinade.
5. Expel as much air as possible and seal the bag. Refrigerate to marinate for at least one hour.  Preheat your oven tp 350°F.
6. Line a baking tray with parchment paper then place the panko breadcrumbs on top. Sprinkle with some sea salt and some fresh ground pepper. Bake for about 5 minutes or until golden brown. Allow to cool for 5 minutes.
7. Sprinkle the chopped cilantro on the toasted panko. Remove the chicken nuggets from the bag and coat each one in the toasted panko and set aside on a plate.
8. Remove the parchment paper and leftover panko from the baking tray and place the coated chicken pieces on the tray. Bake at 350°F for 10-12 minutes on each side until you have reached and internal temperature of 165°F.
9. Air fryer step: Place the coated chicken pieces in the basket of your air fryer.  I love my Cosori Air Fryer for these! 
10. Air fryer step: Air fry the chicken for 10 minutes at 400°F until they have reached an internal temperature of 165°F.

Frequently asked questions:

• How long can I store the cooked chicken tenders? Once the chicken has cooled you can store it in the refrigerator in an airtight container for 3-4 days.
• How do I reheat the chicken? Reheat the chicken in the microwave for 1-2 minutes and stop to turn every 30-45 seconds until hot. Once reheated do not cool and store again in the refrigerator, consume it right away. So only reheat the amount you will consume. For a crispier texture you can reheat in the oven set at 200°F for 10-12 minutes until they are warm in the center. Reheating in the air fryer can be done at 350°F for 3 minutes until they are warm throughout.
• Can I freeze the chicken tenders? Yes, allow the chicken to cool and you can freeze in airtight containers for up to 2 months. Thaw completely in the refrigerator and then reheat with one of the methods shown above.

Cleanup could not be easier, since you are using one pan. How awesome is that? Share this recipe for how to make teriyaki chicken tenders with your friends and family, everyone needs a quick and easy weeknight recipe. I like to serve mine with homemade stir fried rice, but that is the subject of another post. Stay tuned.

Want to add more appetizers to your spread when you make my Baked Teriyaki Chicken Tenders? I recommend putting together a delicious Authentic Greek Tzatziki Sauce to dunk some veggies into. Hummus Made With Greek Yogurt is also a crowd pleaser along with my Mini Beef Empanadas. 

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Baked Teriyaki Chicken Tenders Recipe Card

Homemade and healthy baked teriyaki chicken tenders is super simple! Marinate and coat with some toasted panko bread crumbs then bake. You will love these and they are a great low fat dish! 

5 from 3 votes

Print Pin Rate

Course: Main dish

Cuisine: American

Keyword: chicken breast recipe, healthy baked chicken, homemade chicken nuggets

Prep Time: 10 minutes minutes

Cook Time: 25 minutes minutes

Marinate time: 1 hour hour

Total Time: 1 hour hour 35 minutes minutes

Servings: 6 servings

Calories: 209kcal

Author: Analida Braeger

Ingredients

• 1 ½ lb chicken breast boneless, skinless, tenderloins, cut into 2 inch pieces
• ½ cup teriyaki marinade
• 1 ½ cups panko breadcrumbs toasted
• 1 Tbsp cilantro chopped
• sea salt, and pepper to taste

Instructions

Prepare the chicken:

• Preheat oven to 350°F.
• Cut the chicken into approximately 2 inch cubes.
• Place chicken pieces in a zip top bag with the teriyaki marinade. Expel all the air from the bag and seal.
• Refrigerate for at least one hour.
• Line a baking sheet with parchment paper.
• Spread the breadcrumbs on the parchment and season with sea salt, and pepper.
• Toast the breadcrumbs for about 5 minutes or until golden brown. Remove from oven and allow them to cool for about 5 minutes. Add the chopped cilantro.
• Lay the chicken tenders flat on the breadcrumbs and coat on both sides. Set the coated pieces of chicken on a plate until all have been coated.
• Discard the any remaining panko and the parchment paper.

Conventional oven cooking:

• Place chicken tenders in a 350°F oven and bake for 10-12 minutes on each side. The internal temperature should reach 165°F.

Air fryer cooking:

• Place the coated chicken pieces in the basket of the air fryer and cook for 10 minutes at 400°F until they reach and internal temperature of 165°F.
• Serve immediately with your favorite healthy side.

Notes

Frequently asked questions:

• How long can I store the cooked chicken tenders? Once the chicken has cooled you can store it in the refrigerator in an airtight container for 3-4 days.
• How do I reheat the chicken? Reheat the chicken in the microwave for 1-2 minutes and stop to turn every 30-45 seconds until hot. Once reheated do not cool and store again in the refrigerator, consume it right away. So only reheat the amount you will consume. For a crispier texture you can reheat in the oven set at 200°F for 10-12 minutes until they are warm in the center. Reheating in the air fryer can be done at 350°F for 3 minutes until they are warm throughout.
• Can I freeze the chicken tenders? Yes, allow the chicken to cool and you can freeze in airtight containers for up to 2 months. Thaw completely in the refrigerator and then reheat with one of the methods shown above.

Nutrition

Calories: 209kcal | Carbohydrates: 14g | Protein: 27g | Fat: 3g | Cholesterol: 72mg | Sodium: 1161mg | Potassium: 502mg | Sugar: 4g | Vitamin A: 35IU | Vitamin C: 1.4mg | Calcium: 39mg | Iron: 1.5mg

This recipe was originally published in October of 2016 and updated May of 2020.