What Are Chicken Tenders? A Complete Guide

Chicken strips, chicken fingers, or chicken fillets are other names for chicken tenders. They are a popular finger food in restaurants and fast food chains all over the United States. But what are chicken tenders and how are they made? This article tells you everything you need to know about chicken tenders, including how to make them, their history, nutrition facts, and recipes.

What Part of the Chicken Are Tenders From?

Chicken tenders are strips of meat cut from the pectoralis minor muscles on either side of a chicken’s breastbone, under the breast meat. These elongated, tender strips of white meat are sometimes referred to as “inner fillets.”

Tenders are different from chicken nuggets in that they are cut from whole muscle rather than ground or processed chicken meat. This gives them a texture and appearance closer to a chicken breast, with long, thin strips of meat covered in breading.

How Are Chicken Tenders Prepared?

Chicken tenders are prepared by cutting the tenderloin muscles from the chicken breast into long strips, usually about 3-4 inches in length. These strips are then coated in flour or batter and deep fried, pan fried, or baked until golden brown and crispy on the outside.

The coating on chicken tenders is usually a simple combination of flour, eggs, milk or buttermilk, spices, and sometimes breadcrumbs or panko The tenders are dipped in the wet coating of egg and milk, then tossed in the seasoned flour or breading Frying, baking, or air frying cooks the tenders until the coating is crispy and the chicken inside is fully cooked.

The History of Chicken Tenders

Chicken tenders were first created in 1974 at the Puritan Backroom restaurant in Manchester, New Hampshire. Owner Charlie Pappas wanted to find a use for trimmed breast meat scraps, so he cut them into strips, marinated them, and deep fried them into crunchy “fingers.”

The dish was a big hit right away, and other restaurants quickly copied it. Around the middle of the 1980s, chicken tenders changed the fast food scene from nuggets to them. In the 1990s and 2000s, they became very popular and were added to the menus of big chains like KFC, McDonald’s, and Burger King.

Chick-fil-A and diners across the country serve chicken tenders as an appetizer, a kid’s meal, or the main course. There are even chains like Zaxby’s, Raising Cane’s, and Guthrie’s whose whole business is based on making the best chicken tenders.

Nutrition Facts for Chicken Tenders

The nutrition of chicken tenders can vary based on preparation method, coating ingredients, and portion size. On average, a 3 ounce serving of fried chicken tenders contains:

• Calories: 220
• Protein: 17g
• Carbs: 16g
• Fat: 10g
• Cholesterol: 55mg

Baked or air fried tenders are lower in calories and fat. Breaded tenders are higher in carbs, while plain grilled tenders contain only about 1g of carbs. But all preparations are an excellent source of lean protein.

How to Make Homemade Baked Chicken Tenders

Making crispy chicken tenders at home is easy. Here is a basic recipe:

Ingredients:

• 1 lb chicken breast tenders
• 1 cup flour
• 2 eggs
• 1 cup panko breadcrumbs
• 2 tbsp olive oil
• Salt, pepper, garlic powder, paprika to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Cut chicken breasts lengthwise into long, thin strips. Season with salt, pepper, and spices.
3. Place flour, egg wash, and breadcrumbs into separate shallow dishes.
4. Dredge tenders in flour, dip in egg wash, then coat in breadcrumbs.
5. Arrange breaded tenders on baking sheet. Drizzle with olive oil.
6. Bake 15-18 minutes until browned and crispy.

Serve homemade chicken tenders with dipping sauces like barbecue, ranch, honey mustard, or buffalo sauce. They also pair well with french fries, coleslaw, mac and cheese, or potato wedges. Enjoy this crispy baked version for a healthier alternative to deep fried restaurant tenders!

Fun Variations for Chicken Tenders

Chicken tenders are easy to experiment with different seasonings and cooking methods because they have a mild flavor and are popular with kids.

• Air Fryer Chicken Tenders – Toss tenders in 1 tbsp oil then air fry at 390°F for 10-12 minutes until crispy.

• Nashville Hot Chicken Tenders – Toss fried tenders in spicy seasoned oil made with cayenne pepper.

• BBQ Chicken Tenders – Toss fried tenders in your favorite barbecue sauce.

• Ranch Chicken Tenders – Toss tenders in ranch seasoning before breading and baking.

• Hawaiian Chicken Tenders – Bread tenders in a mix of panko, shredded coconut and chopped macadamia nuts.

• ** Parmesan Chicken Tenders** – Roll tenders in parmesan cheese before breading.

Let your imagination run wild with creative ways to add new flavors to chicken tenders for kids and adults alike.

Chicken tenders are a staple meal at restaurants across the country, from fast food chains to local diners. Cut from the tenderloin muscle of the chicken breast, these thin strips of white meat are breaded and fried or baked for a crispy coating encasing the juicy chicken inside. First created in the 1970s, chicken tenders rose to widespread popularity by the 1990s. They make a quick, easy meal or appetizer that both kids and adults enjoy. Bread and fry your own chicken tenders at home or experiment with new flavors and cooking methods. However you prepare them, chicken tenders are the ultimate crunchy, comforting finger food.