Chicken Tenders with Dipping Sauces

Chicken Tenders with Dipping Sauces recipe videos

Chicken tenders are strips of white meat from the chicken breast, typically breaded or battered and fried until golden and crispy. They are a staple of American comfort food, often served with a variety of dipping sauces like honey mustard, BBQ, or ranch.

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🍽️ Nutrition at a glance

Chicken tenders are a high-protein dish, but the breading and frying method can also make them high in fat and calories. A typical serving of about 3-4 tenders can range from 300 to 500 calories, depending on the preparation.

Nutrition breakdown

Calories	450 kcal
Protein	30 g
Carbs	25 g
Fat	25 g
Fiber	1 g
Sugar	3 g
Sodium	850 mg
Iron	1.5 mg
Calcium	40 mg
Potassium	300 mg
Vitamin B6	0.4 mg
Vitamin B12	0.3 mcg
Niacin (B3)	8 mg
Phosphorus	250 mg
Selenium	20 mcg

Per 1 serving (approx. 170 g, including 4-5 tenders and 2 tbsp of sauce) · estimated, varies by recipe

💡 What's interesting

While often seen as a simple kid's meal, the dish has evolved into a gourmet trend, with restaurants offering artisanal batters and unique, globally-inspired dipping sauces. Nutritionally, they are a lean protein source when baked or air-fried, making them a popular choice for fitness-conscious diets.