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My oven “fried” chicken tenders are so juicy and 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, full of flavor, and are perfectly baked in the oven instead!

3 chicken tenders on a plate with green beans on the side and a small cup of ketchup
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We all love chicken tenders and remember the days when all we wanted was some chicken tenders. They are so comforting and hard to resist. Chicken tenders are generally fried but I have created this oven “fried” chicken tenders 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.

Summary

  • Easy and Simple: Making chicken tenders is not complicated. Never get takeout deep-fried tenders again.
  • Tender and Juicy: My chicken tenders are so juicy and tender with each bite. They are so flavorful too.
  • Kid-friendly: We all know chicken tenders are kids’ number one option whenever it is available.
hand holding a chicken tender being dipped in a bowl of ketchup

Ingredients You Will Need

The full measurements are listed further down below. You can just use the link below to jump straight there or continue reading.

Jump to Recipe
  • Boneless Chicken Breasts, trimmed and cut into about 3 strips each: Usinf tenders are just juicer than using chicken breast, but if chicken breast is all you have then you can cut them thinner and smaller to look like tenders.
  • Milk: I used 2% milk. Use whatever you have.
  • Seasonings: Garlic Powder, Onion Powder, Kosher salt and pepper, Smoked Paprika, and Dried Parsley or Oregano
  • Avocado or Olive oil
  • Panko Breadcrumbs: If you want to make your breadcrumbs, check out my post on how to make breadcrumbs.

How To Make Chicken Tenders In The Oven

In a mixing bowl whisk milk, garlic powder, onion powder, salt, and pepper. Add in the
chicken breast 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 or aluminum foil. 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 in 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.

Transfer to the oven and bake for 15-18 minutes, flipping it halfway through.

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!

top view of 4 baked chicken tenders on sheet pan

My Pro Tip

Recipe Tip

  • You can use chicken breasts or boneless and skinless chicken thighs, but I highly recommend using chicken tenders.
  • 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 165F.
  • These chicken tenders made in the oven can also be made in the air fryer.

Sides to Serve with Chicken Tenders

side shot of crispy chicken tenders on a plate with green beans

Frequently Asked Questions

How long to bake chicken tenders?

Chicken tenders need 15-18 minutes to cook at 4oo F. 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.

How to bread chicken tenders?

Many use different methods of breading their chicken breasts or chicken tenders. Some breading recipes will call for eggs, but the breading for these oven-fried chicken tenders is made with milk, herbs, and breadcrumbs. You can use Greek-style yogurt as well in place of eggs.
I’ve found that adding the crumbs and seasoning to a ziplock bag works well. But you can simply add the crumbs along with the seasoning to a bowl, mix well, and then dip the soaked chicken strips into the crumbs to evenly coat them.

How to reheat chicken tenders?

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.

a bite of chicken strips oven on a plate with green beans and a side of ketchup

Storage Recommendations

Have leftovers o? 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.

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baked chicken strips on a plate with a side of green beans and a small bowl of ketchup

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4 from 6 votes

Oven-Fried Chicken Tenders

By: Rena
Servings: 4
Prep: 10 minutes
Cook: 20 minutes
Resting time: 1 hour
Total: 30 minutes
a plate with 3 chicken tenders and a side of green beans with a smal bowl of ketchup
Juicy and tender on the inside and crunchy on the outside. So easy to make and baked in the oven instead of fried.

Ingredients

  • lbs Boneless Chicken Breasts, trimmed and cut into about 3 strips each
  • 1 Cup Milk
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • Kosher salt and pepper, to taste
  • 2 Tbsp Avocado or Olive oil
  • ½ Cup Panko Breadcrumbs
  • 1 Tbsp Smoked Paprika
  • ½ Tbsp Dried Parsley or Oregano

Instructions

  • In a mixing bowl whisk milk, garlic powder, onion powder, salt, and pepper. Add in the chicken breast 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 or aluminum foil.
  • 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 in 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.
  • 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.
  • Prefer using your air-fryer? you sure can
  • Store leftovers in the fridge for up to 4 days

Nutrition

Calories: 333kcalCarbohydrates: 10gProtein: 40gFat: 14gSaturated Fat: 3gCholesterol: 115mgSodium: 282mgPotassium: 774mgFiber: 1gSugar: 4gVitamin A: 1012IUVitamin C: 2mgCalcium: 95mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Appetizer, Main Course, Side Dish
Cuisine: American
Tried this recipe?Mention @healthyfitnessmeals or tag #healthyfitnessmeals!

About Rena Awada

Hi, I’m Rena! Welcome to my blog. I am here to help you prepare delicious, light, fresh meals that your whole family will love!

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