Oven Baked Chicken Tenders (Easy and Juicy) - iFoodReal.com (original) (raw)

These Baked Chicken Tenders are juicy, flavorful and healthy made with only 8 simple ingredients. Ready in under 30 minutes, they are great for lunch or dinner with any side dish!

For someone like me who eats chicken almost daily, baked chicken tenders is a welcome change from the usual flavors. It adds variety and is perfect for a quick weeknight dinner!

If you’d like to make oven baked chicken tenders with a breaded crunch, please check out my crispy almond crusted chicken tenders, coconut chicken tenders or air fryer chicken tenders.

Why You’ll Love This Recipe

• Healthier choice: Because homemade chicken tenders are baked instead of fried and have no breading, they’re lighter and lower in fat and calories. Also low carb and gluten-free!
• Quick and easy: Minimal prep, 8 simple ingredients, and ready in under 30 minutes.
• Versatile: Easy chicken recipe that’s perfect for lunch, dinner, or even meal prepped for the week.
• Pairs well with sides: These baked chicken strips go great with salads, veggies, or your favorite dipping sauce.

Ingredients for Baked Chicken Tenders

This easy oven baked chicken tenders recipe features a blend of 6 everyday spices for perfect seasoning.

• Chicken tenders: You’ll need boneless skinless chicken tenderloins, or you can cut boneless skinless chicken breasts into tenderloins.
• Olive oil: I used extra virgin olive oil because it adds a nice depth of flavor and helps keep the chicken tenders juicy. Avocado oil works too, though it has a more neutral flavor.
• Spices: This mix of garlic powder, onion powder, smoked paprika, dried oregano, salt, and pepper packs enough flavor that you won’t even miss the crispy breading!

How to Bake Chicken Tenders in the Oven

Here’s a quick step-by-step guide to getting juicy chicken on your plate in no time. You can find full recipe card below.

1. Prep the chicken: Preheat oven to 350 F and line sheet pan with parchment paper. Add chicken tenders to a medium bowl and toss in olive oil to coat.
2. Season the chicken: In a small bowl, mix together garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. Sprinkle over the chicken and toss to coat evenly.
3. Bake the chicken: Place the chicken tenders on a rimmed baking sheet in a single layer, making sure they aren’t touching. Bake for 20 minutes or until the thickest part reaches 165 F on an instant read thermometer.

1. Rest the chicken: Remove chicken tenders from the oven and let rest for 2 minutes for the juices to settle.

Tips for Best Results

These recipe tips are as easy as this chicken tenderloin recipe itself.

• Use same size chicken pieces: Even size strips ensure they cook at the same rate.
• Dry your meat: Patting the chicken dry with paper towel removes moisture, helping you get crispy chicken tenders every time.
• Your chicken is ready when: The thickest part should reach an internal temperature of 165 F. The best way to check is with a meat thermometer.
• Don’t over bake: The meat loses moisture, resulting in dry chicken that’s less tender too.

Variations

• Coat in breading: Coat the chicken tenders in a breadcrumb mixture of 1/2 cup breadcrumbs, 1/4 cup Parmesan cheese, and the seasoning from the recipe. If you’d like, you can skip the oil and dip the chicken in an egg wash to help the coating stick.
• Marinate in buttermilk: Instead of oil, marinate the chicken in buttermilk for at least 30 minutes. This gives the chicken a chance to soak up the flavor and become tender.
• Use different spices: Tweak the flavor with Italian seasoning, thyme, rosemary, or lemon zest, or add a little heat with cayenne pepper or chili powder.

Serving Ideas

I paired our baked chicken tenderloins with cottage cheese mac and cheese, and it was a match made in foodie heaven! Here are a few more ideas to switch things up:

• Green salads: A Caesar salad, Greek salad, or a strawberry spinach salad all bring a fresh, crunchy vibe that pairs perfectly with the tenders.
• Quinoa salads: Amp up the meal with a Mediterranean quinoa salad or a fresh kale and quinoa salad.
• Vegetables: Any roasted, steamed or mashed veggie would be amazing! Personally, I love Parmesan roasted brussels sprouts, garlic green beans, mashed sweet potatoes, or corn on the cob.
• Fries: Crispy French fries or baked potato wedges are very kid friendly.
• Dipping sauces: Whether you’re in the mood for creamy or spicy, you’ve got options! Choose from healthy BBQ sauce, honey mustard sauce, sweet and spicy mustard, cottage cheese ranch dip, or drizzle on some chimichurri.

How to Store and Reheat

Store: Keep leftovers in an airtight container and in the refrigerator for up to 5 days.

Freeze: For longer storage, freeze in an airtight container for up to 3 months.

FAQs

How long to bake chicken tenders?

Cook time may vary depending on the size of your chicken tenders and your oven. I baked mine for 20 minutes, but you might need a little more or less time. Just be sure the internal temperature reaches 165 F.

Can I bake them from frozen?

Yes. Follow the recipe, but add 5-10 minutes to the bake time.

More Baked Chicken Recipes to Try

• Healthy fried chicken
• Healthy chicken nuggets
• Baked chicken Parmesan
• Baked chicken breast
• Air fryer chicken breast
• Baked chicken thighs

• ▢ 1 1/2 pounds chicken tenders
• ▢ 1 tablespoon olive oil, extra virgin
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon onion powder
• ▢ 1/2 teaspoon smoked paprika
• ▢ 1/2 teaspoon dried oregano
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon ground black pepper

Cook ModePrevent your screen from going dark

• Preheat oven to 350 degrees F. In a medium bowl, add chicken tenders, drizzle with olive oil and toss to coat.
• In a small bowl, add garlic powder, onion powder, smoked paprika, oregano, salt and pepper. Whisk, sprinkle over chicken and toss to coat evenly.
• Arrange on a baking sheet in a single layer with chicken tenders not touching each other. Bake for 20 minutes or until instant read thermometer inserted in the thickest part reads 165 degrees F.
• Remove chicken tenders from the oven and let rest for 2 minutes for the juices to settle.
• Serve with any side dish and a salad.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Freeze in an airtight container for up to 3 months.

Calories: 154kcal, Carbohydrates: 1g, Protein: 24g, Fat: 5g, Saturated Fat: 1g, Trans Fat: 0.01g, Cholesterol: 73mg, Sodium: 326mg, Fiber: 0.3g, Sugar: 0.1g

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

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Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 14 years making it my mission to help you cook quick and easy meals for your family!