These easy Baked Chicken Tenders are lightly seasoned, juicy on the inside, and made with no breading to give you a low-carb protein to serve for lunch or dinner.
Why you’ll love this recipe!
- Simple ingredients, big flavor! A handful of everyday seasonings give these chicken tenders amazing flavors and juiciness in every bite.
- Easy one-pan recipe: Baking chicken tenders in the oven helps you skip the cleanup and excess grease. Plus, it only takes 30 minutes.
- No breading: This means they’re naturally gluten-free, low-carb, high-protein, and perfect for paleo or Whole30 eating.
I’ve mastered cooking air fryer chicken tenders and skillet chicken tenders, but these Baked Chicken Tenders rely on the oven for the ultimate hands-free cooking method.
I make these chicken tenders on repeat not only because they’re lean, flavorful, and naturally gluten-free, low-carb, and high-protein, but also because they’re a hit with kids AND adults. Need a healthy kid-friendly snack? Serve them as-is with ketchup or sweet and sour sauce for dipping! Want a light and filling meal for yourself? Add the tenders to salads, wraps, or grain bowls.
One of my favorite things about cooking chicken tenders in the oven is that you don’t need breadcrumbs to make them crispy. All it takes is simple seasonings and the heat of the oven to create a slightly crisp crust around the outside and tender, juicy meat on the inside. Breaded tenders will be a thing of the past once you bite into one of these!
Chicken Tenders Ingredients
Chicken tenders – Boneless and skinless chicken tenders take less than 30 minutes to cook in the oven. If you can’t find pre-cut tenders, slice boneless, skinless chicken breasts into even 1-inch thick strips instead.
Seasonings – I seasoned the chicken with a blend of garlic powder, smoked paprika, oregano, parsley, salt, and black pepper. Check out the Variations below for even more seasonings that go well with chicken tenders.
How to Make Baked Chicken Tenders
Step 1: Season. Place the chicken tenders in a large mixing bowl and sprinkle the seasoning blend over top. Use clean hands to toss the chicken until the pieces are well coated.
Step 2: Bake. Transfer the seasoned tenders to a lined baking sheet and bake in the oven until they’re cooked through.
Step 3: Serve. Pair the baked tenders with your favorite dipping sauces or serve them with a few side dishes. Enjoy!
Tips and FAQs
- Don’t be shy with the seasonings! Chicken tenders are naturally mild and need to be well-coated in the seasoning blend to fill each bite with flavor. Don’t be afraid to get in there with your clean hands to make sure every piece is covered.
- Arrange the tenders in a single layer on the baking sheet and leave 1 inch of space in between them to allow the hot air to circulate around every side. This is how you achieve a golden, crispy exterior.
- Let the chicken tenders rest for 5 minutes after cooking to give the natural juices time to settle back into the meat.
My Pro Tip
Recipe Tip
The cooking time will vary depending on the size and thickness of your tenders. Generally, they take around 18 to 25 minutes to cook through in a 425°F oven. Smaller, thinner strips may be done in as little as 15 to 18 minutes.
Variations
These breadcrumb-free chicken tenders are pretty much a blank canvas, giving you plenty of room to play with the flavors in any way you like:
- Change the seasonings – Go ahead and swap the seasonings in the recipe card for 1 to 2 tablespoons of a poultry seasoning blend, a BBQ dry rub, spicy blackened or Cajun seasoning, lemon pepper seasoning, or a dry ranch seasoning mix.
- Brush with a glaze or sauce – For a sticky, flavor-packed finish, brush your tenders with BBQ sauce, teriyaki glaze, honey mustard, buffalo sauce, or sweet chili sauce during the last 5 minutes of baking.
- Marinate the chicken – If you have the time, consider marinating the chicken in one of my chicken marinades for 30 minutes to 2 hours before patting them dry and tossing them in the seasonings.
Serving suggestions
These crispy baked chicken tenders are an excellent match for just about any dipping sauce you can think of. Ketchup, creamy ranch, honey mustard, BBQ sauce, buffalo sauce, chipotle aioli, or sweet chili sauce are all delicious options. In fact, you should put out a platter of sauces so you can mix and match!
If you’re serving the tenders for a filling lunch or dinner, I recommend pairing them with a side of french fries, coleslaw, and roasted vegetables. You can also slice the tenders and top them on an apple pecan salad, an autumn harvest bowl, or a grilled corn kale salad for extra protein. Any extras would be delicious wrapped in a pita or tortilla with leafy greens, tzatziki sauce, and vegetables.
I found that the seasonings stuck to the chicken and browned nicely in the oven even without tossing them in oil first. That said, if you want an extra-crispy finish, lightly spray the seasoned tenders with olive oil or avocado oil spray before baking.
Brining is optional, but it can help the meat stay moist and flavorful. Soak the raw chicken in a saltwater solution (1 tablespoon of salt mixed in 2 cups of water) for 15 to 20 minutes, then pat them dry and toss them in the seasonings.
Yes, this recipe is gluten-free as written since it uses no breading.
Storage
Refrigerator: Transfer the baked and cooled chicken tenders to an airtight container and store them in the fridge for 3 to 4 days.
Freezer: You can also freeze baked tenders for up to 3 months. Thaw them overnight in the refrigerator before reheating.
Reheating: Reheat the chicken tenders in a 375°F oven for about 10 minutes or in the air fryer for 5 to 8 minutes, or until warmed through. Microwaving also works in a pinch.
More baked chicken recipes
If you made this recipe, be sure to leave a comment and star rating below. Thanks!
-
Preheat oven to 425° F and line a large baking sheet with parchment paper.
-
Add the chicken to a large bowl and set aside.
-
Mix the garlic powder, smoked paprika, oregano, parsley, salt, and pepper together in a small bowl, then sprinkle over the chicken and use your hands or kitchen tongs to toss until the chicken is coated.
-
Place the chicken on the baking sheet, then place in the oven and bake for 20-25 minutes or until chicken reaches an internal temperature of 165° F. (NOTE: bake time varies depending on the size of the tenders.)
-
Serve and enjoy!
*Calories are per serving and are an estimation
Calories: 200kcal | Carbohydrates: 1g | Protein: 36g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 489mg | Potassium: 659mg | Fiber: 0.4g | Sugar: 0.1g | Vitamin A: 303IU | Vitamin C: 2mg | Calcium: 15mg | Iron: 1mg
