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hand dipping a whole wheat chicken strip into sauce
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5 from 1 vote

Healthy Homemade Frozen Chicken Strips

These healthy homemade frozen chicken strips are made with chicken breasts and whole wheat Panko, and they can go directly from the freezer to the oven!
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Dessert
Cuisine: American
Servings: 4
Calories: 256kcal


  • 2 large chicken breasts
  • ½ cup all purpose flour
  • 2 eggs beaten
  • 1 cup whole wheat Panko regular works fine as well
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon garlic salt


  • Cut the chicken breasts into 1.5-inch wide strips.
  • Place in three separate shallow bowls the flour, the eggs, and in the third bowl, combine the Panko, salt, pepper and garlic salt.
  • Working in batches of 2-3 strips, first roll in the flour. Tap gently to remove excess.
  • Dredge in the egg, then in the Panko mixture. Place on a plate.
  • Freeze for 3-4 hours, then transfer the chicken strips into a large plastic bag.

To Bake

  • Pre-heat oven to 375°F. Line a baking sheet with parchment paper.
  • When oven is heated, arrange the chicken strips on the baking sheet, leaving a few inches between each one.
  • Bake for 10 minutes, flip, then bake for another 15 minutes.
  • Serve immediately.


Serving: 1/4 batch | Calories: 256kcal | Carbohydrates: 30g | Protein: 20g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 129mg | Sodium: 235mg | Fiber: 3g | Sugar: 2g