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Crispy Sheet Pan Chicken Tenders Recipe Easy Roasted Veggies Dinner

crispy sheet pan chicken tenders - featured image
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A quick and easy sheet pan dinner featuring crispy chicken tenders and perfectly roasted veggies, ideal for busy weeknights or meal prep.

Ingredients

Scale
  • 1 ½ pounds (680 g) chicken tenders (fresh or thawed)
  • 1 cup (120 g) all-purpose flour (or almond flour for gluten-free)
  • 2 large eggs, room temperature (for binding)
  • 1 cup (100 g) panko breadcrumbs (Japanese-style recommended)
  • ½ cup (50 g) grated Parmesan cheese
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and freshly ground black pepper, to taste
  • Cooking spray or olive oil for drizzling
  • 2 cups (300 g) broccoli florets
  • 2 cups (300 g) baby carrots or sliced carrots
  • 1 red bell pepper, sliced
  • 1 small red onion, cut into wedges
  • 2 tablespoons olive oil
  • 1 teaspoon dried Italian herbs or herbes de Provence
  • Salt and pepper, to taste

Instructions

  1. Preheat your oven to 425°F (220°C). Line your baking sheet with parchment paper and place a wire rack on top if using.
  2. In one shallow bowl, whisk together the flour, smoked paprika, garlic powder, onion powder, salt, and pepper.
  3. In a second bowl, beat the eggs until smooth.
  4. In a third bowl, mix the panko breadcrumbs with the grated Parmesan cheese.
  5. Pat the chicken tenders dry with paper towels.
  6. Dredge each tender first in the flour mixture, shaking off excess, then dip into the beaten eggs, and finally coat well in the panko-Parmesan mix.
  7. Place the coated tenders on the wire rack or baking sheet, spaced evenly. Lightly spray the tops with cooking spray or drizzle a little olive oil.
  8. In a large bowl, toss the broccoli, carrots, bell pepper, and red onion with olive oil, Italian herbs, salt, and pepper until evenly coated.
  9. Spread the veggies around the chicken tenders on the baking sheet, ensuring they have space to roast rather than steam.
  10. Bake in the preheated oven for 20 to 25 minutes. Halfway through (around 12 minutes), flip the chicken tenders and stir the veggies.
  11. Check that the chicken’s internal temperature reaches 165°F (74°C) or cut into a tender to ensure juices run clear.
  12. Remove from oven and let rest for 5 minutes before serving.

Notes

Dry chicken tenders before coating to help flour stick and prevent sogginess. Using a wire rack allows air circulation for extra crispiness. Flip chicken halfway through baking if no rack is used. For extra crispiness, broil for 1-2 minutes at the end, watching carefully to avoid burning. Swap veggies seasonally. For dairy-free, omit Parmesan or use nutritional yeast. For gluten-free, use almond flour and gluten-free panko.

Nutrition

Keywords: chicken tenders, sheet pan dinner, roasted veggies, easy dinner, crispy chicken, weeknight meal, family dinner, gluten-free option

Find it online: https://junomeals.com/crispy-sheet-pan-chicken-tenders-recipe-easy-roasted-veggies-dinner/