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Healthy Buttermilk Baked Chicken Strips

Healthy Buttermilk Baked Chicken Strips have been marinated in buttermilk to juicy, tender perfection, then baked in a crispy and flavorful, panko and parmesan crust. The best part? Dinner is ready in about half an hour!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Keyword: Healthy Buttermilk Baked Chicken Strips
Servings: 6
Calories: 386kcal


  • 2 pounds chicken tenderloins
  • 1 cup buttermilk
  • 1 teaspoon Tabasco or Franks Red Hot Sauce

Flour Mixture

  • 3/4 cup flour
  • 1/2 teaspoon salt

Egg Dip

  • 1 egg
  • 1/4 cup milk
  • 2 teaspoons dijon mustard


  • 1.5 cups panko bread crumbs
  • 3/4 cup parmesan cheese - grated
  • 1/2 teaspoon salt
  • 2 teaspoons thyme - fresh, chopped 3/4 teaspoon dried
  • 2 teaspoons basil - fresh, chopped 3/4 teaspoon dried
  • 1/2 teaspoon paprika preferably smoked paprika
  • 1/2 teaspoon black pepper - fresh ground


  • Combine the chicken tenderloins, the buttermilk, and Tabasco in a covered mixing bowl or a Ziploc bag in the refrigerator for 8-24 hours, stirring at least once to make sure the chicken marinates evenly.
  • Preheat the oven to 400 degrees Fahrenheit.  Apply non-stick spray to a large cookie sheet or baking pan.
  • Combine the flour mixture (flour and salt) in a small bowl or a plate.
  • Combine the egg dip ingredients in a small bowl.
  • Mix the breading ingredients together in a medium sized mixing bowl.
  • Remove a tender from the buttermilk and dip both sides first into the flour mixture, shaking off the excess.  Then coat in the egg wash, and finally, coat with the breading and lay on the cookie sheet.
  • Leave space between the chicken strips on the cookie sheet so they can brown and cook evenly.
  • Bake for 10 minutes and then flip.  Bake for an additional 5-12 minutes depending on the thickness of the tenderloin, just until the chicken is not pink in the center or until 160 degree with a meat thermometer.  Rest for 5 minutes before serving.


Calories: 386kcal | Carbohydrates: 26g | Protein: 43g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 140mg | Sodium: 940mg | Potassium: 698mg | Fiber: 1g | Sugar: 3g | Vitamin A: 390IU | Vitamin C: 2.9mg | Calcium: 240mg | Iron: 2.4mg