Crispy Chicken Tenders with Veggie Sticks – Healthy & Easy Weeknight Dinner
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Make these crispy chicken tenders with fresh veggie sticks for a quick, healthy weeknight meal everyone loves.
If you’ve been craving a quick, crunchy lunch that doesn’t feel complicated, these Crispy Chicken Tenders with Veggie Sticks are going to be your new go-to. They’re healthy, protein-packed, and come together fast — exactly what I love on busy days.
Because they’re baked instead of fried, they stay light yet perfectly crisp, and the veggie sticks make the meal feel fresh and balanced. This is the kind of recipe that works for meal prep, kids’ lunches, or those times when you just want something simple and satisfying without any fuss.
This recipe actually came from one of those “throw something together and hope for the best” moments. I had some chicken strips in the fridge, a half-used bag of panko, and veggies that needed saving. I tossed everything on a sheet pan, crossed my fingers, and somehow ended up with a weekday staple.
It’s funny how the recipes we don’t plan sometimes become the ones we remake every single week. Now, every time I prep these tenders, it feels like a tiny reminder that simple food really can be the most comforting.
Tips & Kitchen Hacks
Before we jump into the ingredients, here are a few practical tricks to make this recipe even easier:
Use a wire rack
Placing the chicken on a rack helps keep the bottom crispy. If you don’t have one, flip the tenders halfway through baking.
Cut veggies thick
Thicker carrot and celery sticks stay crunchy longer — especially helpful if you’re meal prepping a few days at a time.
Season the panko generously
Since panko is light, it benefits from extra seasoning. A pinch more garlic powder or paprika goes a long way.
Make a double batch
Crispy tenders freeze beautifully, so you can keep a stash for quick lunches.
Why You’ll Love This Recipe
- It’s high-protein and surprisingly filling.
- Everything bakes on one sheet pan for easy cleanup.
- The veggie sticks keep it fresh and satisfying.
- Perfect for 4 grab-and-go lunch boxes.
- The chicken stays crispy even the next day.
- Kid-approved and meal-prep friendly.
Crispy Chicken Tenders with Veggie Sticks
Course: Main, Meal PrepCuisine: AmericanDifficulty: Easy4
servings15
minutes20
minutes420
kcalThese crispy chicken tenders with veggie sticks are a healthy, kid-friendly, easy meal prep idea perfect for busy weeks.
Ingredients
- For the Chicken Tenders
1 ¼ lbs chicken breast, sliced into strips
1 cup panko breadcrumbs
½ cup grated parmesan
1 tsp paprika
1 tsp garlic powder
½ tsp onion powder
½ tsp salt
½ tsp black pepper
2 large eggs
1 tbsp olive oil (for drizzling)- For the Veggie Sticks
2 large carrots, cut into sticks
2 celery stalks, cut into sticks
1 cucumber, sliced into sticks
Optional: cherry tomatoes- For Dipping (Optional but delicious!)
Ranch dressing
Honey mustard
Greek yogurt dip
Directions
- Start by preheating your oven to 425°F (220°C). Line a baking sheet with parchment paper. For extra crispiness, place a wire rack on top.
- In a shallow bowl, combine the panko, parmesan, paprika, garlic powder, onion powder, salt, and pepper. Stir well to mix everything evenly.
- In another shallow dish, whisk together the eggs until smooth. This will act as the binder for the coating.
- Dip each chicken strip into the egg mixture first, allowing any excess to drip off. Then press it firmly into the seasoned panko mixture. Make sure each piece is fully coated for the perfect crunch.
- Place the tenders on the wire rack or baking sheet, leaving space between each piece. Lightly drizzle olive oil over the top to encourage browning.
- Bake for 18–20 minutes, flipping halfway through if not using a rack. The tenders should turn golden and reach an internal temperature of 165°F.
- While the chicken bakes, slice the carrots, celery, and cucumber into sticks. Keep them thick so they stay crunchy for days.
- Divide the crispy chicken tenders into four containers. Add generous portions of the veggie sticks on the side. Include a dipping sauce if desired.
Recipe Video
Notes
- Video credits: GetRecipe
Serving Suggestions / Variations
- Add starch: Serve with roasted potatoes, rice cups, or quinoa for a heartier meal.
- Spice it up: Mix chili powder or cayenne into the panko for heat.
- Air fryer option: Cook at 400°F for 10–12 minutes, shaking halfway.
- Swap the protein: Turkey strips or tofu slices work great with the same coating.
Final Thoughts
These Crispy Chicken Tenders with Veggie Sticks are the definition of easy, feel-good food. They’re crunchy, flavorful, and balanced, and they fit perfectly into a busy schedule. Most importantly, they remind you that healthy eating doesn’t need to be complicated.
Whether you’re packing lunch for work, prepping for the week, or feeding kids who love finger foods, this recipe checks every box. I hope it becomes a staple in your rotation just like it has in mine.
Related Stories
- Explore my cozy Savory French Onion Pork Chops for a rich, comforting dinner that tastes like it simmered all day.
- Try the bold flavor of my Smoky Chipotle Burger Patties when you want something hearty with a little kick.
- For another quick high-protein option, check out my 20 Minute Shrimp Stir Fry — perfect for busy weeknights.
