copycat chick fil a chicken tenders

Copycat Chick-fil-A Chicken Strips

Get all the flavors of your favorite fast food chicken strips but with a lot less fat and calories. This baked version is lighter and healthier, but equally delicious.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 8 hours 20 minutes
Servings 4 servings
Calories 211 kcal


  • 12 chicken tenders (or skinless breasts cut into strips - about 1 1/4 lbs)
  • 1 1/2 cups dill pickle juice (enough to cover the chicken)
  • 1 cup whole wheat Panko breadcrumbs
  • 1 egg
  • 1 egg white
  • 1 tsp dried parsley
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/4 tsp dried mustard
  • 1 tsp salt
  • 1/2 tsp pepper


  1. In a large bowl, place chicken tender and pickle juice. Cover and refrigerate for 8-12 hours.
  2. Preheat oven to 425, and line a baking sheet with parchment paper. Mist with cooking oil.
  3. Combine egg and egg white in a small, shallow bowl. In another shallow bowl, combine the Panko and the seasonings.
  4. Remove the chicken from the pickle juice, and pat dry with paper towels. One by one, dip each chicken strip in the egg, shake to remove excess, and then dip into the breadcrumb mixture, making sure to coat both sides of the chicken evenly.
  5. Place chicken strips on baking sheet, and mist with cooking oil. Place into the oven, and bake for about 10 minutes, then flip and bake for a remaining 5-7 minutes, until the crust is golden, and the chicken is cooked through. Serve with your favorite dipping sauce.

Recipe Notes

Entire recipe makes 4 servings

Serving size is 3 chicken strips

Each serving = 3 Points*

*based only on ingredients with an SP Freestyle value

[ultimate-nutrition-label id="13730" align="left"]

Nutrition Facts
Copycat Chick-fil-A Chicken Strips
Amount Per Serving
Calories 211 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0.4g 2%
Cholesterol 132mg 44%
Sodium 953mg 40%
Potassium 629mg 18%
Total Carbohydrates 6.1g 2%
Dietary Fiber 1.5g 6%
Sugars 1.2g
Protein 33.7g 67%
Calcium 3%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.