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My oven “fried” chicken tenders are so juicy, perfectly crispy, and delicious. A simple and easy way to enjoy your favorite comfort food, but healthier. They are low in fat, have no skin, are full of flavor, and are perfectly baked in the oven instead!
My kids and I love chicken tenders and I personally find it so comforting and hard to resist. Chicken tenders are generally fried but I have created this oven “fried” version instead so we can all enjoy chicken tenders without all the guilt. Skip on greasy fried chicken tenders and bake them instead. Perfectly tender and moist on the inside with the same crunchy and crispy outside.
I have a similar recipe that I think you will like. Especially if you love chicken nuggets! Check out my Air Fryer Chicken Nugget Recipe.
Recipe Overview
Before you get started
- Don’t preheat the oven just yet, until after you marinate the chicken. Unless you are skipping this process.
- Play around with the seasonings. You do not have to use what I used. Have a favorite seasoning you like? Go ahead and use it.
- Do not overcook the tenders. The best way to check for doneness is to use a food thermometer and check when the internal temperature reaches 165°F.
- Panko breadcrumbs = crispier coating: Sometimes I like to mix panko with a bit of grated Parmesan for extra crunch and flavor.
- Add a little oil: Lightly spray the coated tenders with cooking spray or drizzle with olive oil before baking. This will give you that golden “fried” finish.
- High heat is key – Bake at 400–425°F 15–20 minutes, flipping halfway through, until golden brown and cooked through.
How To Make Chicken Tenders In The Oven
Here is how to make these chicken tenders perfectly each time.
1️⃣ Marinate the chicken tenders
In a mixing bowl, whisk milk, garlic powder, onion powder, salt, and pepper. Add in the
chicken breast strips and allow them to soak for at least 1 hour, or overnight if time allows. Then, preheat your oven to 400°F and line a baking sheet with parchment paper or aluminum foil.
✏️ If you are pressed for time, 30 minutes will do.
2️⃣ Prepare Pan and coat the chicken tenders
Drizzle avocado oil onto the bottom of the pan and spread it all over until there are no dry spots. Add panko, garlic powder, smoked paprika, parsley/oregano, salt, and pepper to a large Ziploc bag.
Drain the chicken, and add it to the Ziploc bag, shaking well to evenly coat. Place coated chicken strips onto the prepared baking sheet, leaving some space in between.
✏️ I also like to spray some avocado oil over the breaded chicken tenders.
3️⃣ Bake the chicken tenders
Transfer the sheet pan with the tenders to the oven and bake for 15-18 minutes, flipping it halfway through.
✏️ Ovens Vary. The best way to check if the tenders and 100% fully cooked is to use a food thermometer to see when it reaches 165°F.
4️⃣ Let it rest and serve
Remove from the oven and allow it to cool for 2-3 minutes before serving. Serve immediately with any sides of your choice and dip. Enjoy!
✏️ Letting the baked chicken tenders sit for a few minutes makes a difference. Try not to skip this step.
Sides to Serve with Chicken Tenders
- Veggies: Have them with your favorite veggies like air fryer green beans and garlic-roasted broccolini
- Fries: Make your own baked potato fries. Try these zucchini-baked fries or these sweet potato fries.
- Mashed Potatoes: They taste great with mashed potatoes. Try this low-carb Mash potato made with cauliflower
- Mac and Cheese: Have it with some mac and cheese. It would taste great with this baked mac and cheese recipe.
- Creamy veggie: Add a side of creamed spinach or this creamed corn.
- Dips: Use your favorite dips like ketchup or ranch. You can make this homemade Ranch, too. It is super easy.
- Salads: Add them over fresh greens, salads, or try with this Creamy broccoli cauliflower salad
Frequently Asked Questions
Chicken tenders need 15-18 minutes to cook at 400F. If set at a lower temperature of 350 F, the chicken tenders will need about 22 minutes to cook through.
If you are baking Frozen chicken tenders in the oven, either thaw them ahead or bake them frozen for longer than 20 minutes to allow the chicken tenders to cook through and prevent a few cold bites in the middle.
Chicken tenders can be reheated in the oven at a low temperature to prevent them from getting too crispy or dry. Microwaving seems to be a better option, and much quicker and easier.
Can’t find tenders? Use chicken breasts. I would recommend cutting them into smaller pieces lengthwise. Pound on the chicken a bit or use a fork to stab through it to help tenderize it since chicken breasts tend to be tougher than tenders.
Yes. You can air fry the chicken tenders instead of baking them in the oven. To air fry them, set the air fryer to 375°F and preheat it for a few minutes. Then air fry at 375°F for 8–10 minutes, flipping halfway through, until golden brown and the internal temperature reaches 165°F .
You sure can. Use what you have. You can even make your own breadcrumbs at home by blending croutons. Here is how to make croutons at home.
Storage Recommendations
Have leftovers? Place them in an airtight container in the fridge for up to 4 days. You can also freeze your chicken tenders in a freezer-safe container for up to 3 months.
You May Also Like
- Easy Chicken Chili
- Greek Quinoa Salad Bowls
- Chicken Alfredo Brussels Sprouts
- Chili Mac and Cheese
- Healthy Eggplant And Zucchini Gratin
- Pumpkin Spice Twice Baked Sweet Potatoes
- Instant Pot Beef Stew
- Cabbage Roll Casserole
More Crispy Chicken Recipes
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Oven-Fried Chicken Tenders
Equipment
- Sheet Pan
- Large bowl
Ingredients
- 1½ pounds Boneless Chicken Breasts, trimmed and cut into about 3 strips each
- 1 Cup Milk
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- Kosher salt and pepper, to taste
- 2 tablespoons Avocado or Olive oil
- ½ Cup Panko Breadcrumbs
- 1 tablespoon Smoked Paprika
- ½ tablespoon Dried Parsley or Oregano
Instructions
- In a mixing bowl, whisk 1 Cup Milk, 1 teaspoon Garlic Powder, 1 teaspoon Onion Powder, Kosher salt and pepper, to taste. Add in the 1½ pounds Boneless Chicken Breasts strips and allow it to soak for at least 1 hour, or overnight if time allows.
- Preheat your oven to 400°F and line a baking sheet with parchment paper.
- Drizzle 2 tablespoons Avocado or Olive oil onto the bottom of the pan and spread it all over until there are no dry spots.
- Add ½ Cup Panko Breadcrumbs, 1 tablespoon Smoked Paprika, ½ tablespoon Dried Parsley or Oregano, a bit of salt, and pepper in a large Ziploc bag.
- Drain the chicken, and add it to the Ziploc bag, shaking well to evenly coat. You may dip each chicken strip into the bread crumbs one at a time until they are fully coated.
- Place coated chicken strips onto the prepared baking sheet, leaving some space in between.
- Transfer to the oven and bake for 15-18 minutes, flipping it halfway.
- Serve immediately with the desired healthy side and dip. Enjoy!
Notes
- Use seasonings you like. Add a kick of spiciness by adding some chili or cayenne peppers.
- You can use chicken breasts if you can’t get your hands on chicken tenders. I do not recommend chicken thighs.
- You can also cook these in the air fryer if you have one.
- Store leftovers in the fridge for up to 4 days
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
so good, and the macros are great!
Thanks! Glad you liked it
Thank you for all the amazing recipes!
Thank you, Huda.