Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Crispy BBQ Chicken Tenders November 16, 2010

Crispy BBQ Chicken Tenders

Jamie says:  K and I went to a tough total body class at the gym, and then enjoyed a late night dinner together.  I was excited to try this new recipe which is based on EatingWell magazine’s BBQ Chicken Tenders recipe.  Of course, I slightly modified it.  Our friend Laura came by and got to enjoy the chicken tenders, too.  I have to say, we all enjoyed them, and they definitely won my gold seal of approval.

Crispy BBQ Chicken Tenders


  • 1 cup prepared BBQ sauce (we used Sweet Baby Ray’s- 1/2 cup Hickory & Brown Sugar Barbecue Sauce and 1/2 cup Honey Barbecue Sauce)
  • 2 Tbsp Dijon mustard (Publix)
  • 1 1/4 lb boneless chicken tenderloins (Publix)
  • 1/2 cup all-purpose flour (Publix)
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 2 large eggs (4-grain omega 3)
  • 1 1/2 cup whole wheat coarse dry breadcrumbs (Ian’s Panko breadcrumbs whole wheat style)
  • cooking spray (PAM)


  1. In a large bowl, combine BBQ sauce, mustard, and honey.  Set aside 3/4 cup in a small bowl and place in the refrigerator.
  2. Rinse chicken and pat dry with a paper towel.  Add the chicken to the large bowl with BBQ sauce, stab chicken pieces a few times with a fork, and mix to coat.  Marinate in the refrigerator.
  3. Meanwhile,  preheat oven to 450°F.  Coat a large baking sheet with cooking spray.  Combine flour, salt, and pepper in a shallow bowl.  In a second shallow bowl, lightly beat eggs.  In a third shallow bowl, add breadcrumbs. 
  4. Remove marinated chicken from refrigerator.  One by one, coat each tender with flour, then egg, and then breadcrumbs by rolling the chicken in each of the three bowls.  Place the tender on the baking sheet.  Continue until all tenders have been coated.
  5. Bake for 10 minutes.  Flip each tender over and continue baking for about 10 minutes or until the outside is crispy and its thoroughly cooked.  Serve with reserved sauce for dipping.  Serves: 3.  Enjoy!

Absolutely amazing!  This recipe is definitely a new favorite!  The chicken tenders are so crispy and the breading is nice and thick.  And the sauce is killer.

  • Nutrition note:  Make healthy versions of those foods that aren’t so good for you.  Instead of chicken tenders at a fast-food restaurant, make your own.  This recipe uses whole wheat breadcrumbs and omega-3 eggs and is not deep-fried. 

2 Responses to “Crispy BBQ Chicken Tenders”

  1. Laura Says:

    The chicken tenders were good, but what really makes this dish unique is the BBQ sauce. I am normally not the biggest fan of the popular condiment, but the honey added the right amount of sweetness that converted this non-believer! Well done sisters!

  2. Aunt Angi Says:

    Looks and sounds delicious. I hope Uncle Rick cooks it for me real soon!

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