I am not kidding when I say these are the most flavorful baked chicken tenders I have ever eaten. They are juicy, perfectly seasoned, and only require a few minutes of prep time. No breading needed!
Most people overcook their chicken tenders by a mile. If you’ve been baking your chicken tenderloins in the oven for more than 10 minutes, they are probably overcooked. That means dry chicken like sawdust in your mouth.
With this easy chicken recipe, I will show you how to make the best oven baked chicken tenders possible using simple ingredients.
Serve them with your favorite dipping sauce and a side of mashed cauliflower or a fresh salad for a healthy dinner.
Ingredients needed
1 pound of chicken tenderloins (8-10) – to avoid that tough tendon present in a chicken tenderloin, you can use chicken breasts cut into strips.
I’m going to show you a great way to remove that tendon in 10 seconds flat down below.
2 tablespoons oil – I use avocado oil but you can use olive oil or vegetable oil.
2 tablespoons Tamari – this is a gluten free alternative to soy sauce which has a more balanced flavor and is less salty.
1 teaspoon garlic powder, 1 teaspoon Italian seasoning, and ¼ teaspoon black pepper
How to make healthy baked chicken tenders
These homemade chicken tenders do not require a breadcrumb mixture so they are perfect for someone following a gluten-free diet. That means less prep time!
- Pre-heat the oven to 350 degrees F and marinate the tenders: In a medium bowl, combine the chicken strips with the oil, tamari, and seasonings. For best results, let coated tenders sit in the bowl while the oven preheats to absorb the marinade.
- Place the chicken pieces on a baking sheet in a single layer. You could line the sheet pan with parchment paper if you want easier cleanup.
- Bake in the pre-heated oven for 10 minutes, or until an instant read thermometer gives an internal temperature of 165F.
As you can see, this chicken tenders recipe produces golden brown, juicy chicken without a crunchy coating that will be soggy 5 minutes later.
How to remove the tendon from chicken tenders
Your tenders are not going to be at their best if they still have that tough tendon running through the center. Let me show you the best way to remove it in about 10 seconds.
Grip the tendon in one hand with a small piece of paper towel. In The other hand, put the tendon between the tines of a fork.
In one forceful motion, pull the tendon up using the paper towel, and push the chicken tender down with the fork. The tendon will pull right out.
This will split your tender almost completely down the center, but I would rather have that over a tough tendon in my chicken any day.
Oven Baked Chicken Tender – Perfectly Cooked
This easy baked chicken tenders recipe is perfect for busy weeknights with its 10 minute prep. The seasoning is out of this world delicious and will make this recipe one of your family favorites.
Servings: 4
Calories: 189
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Ingredients
- 1 pound chicken breast tenders, about 8-10
- 2 tablespoons avocado oil, or your favorite cooking oil
- 2 tablespoons tamari
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ¼ teaspoon black pepper
Instructions
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Preheat the oven to 350F (175C). Set aside a rimmed baking sheet (no need to prep the baking sheet as the tenders have oil so they should not stick)
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In a medium bowl, combine the tenders with the oil, tamari, and seasonings. Let sit while the oven preheats to absorb the marinade.
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Transfer chicken tenders to the baking sheet in a single layer. Bake in the oven for 10 minutes, or until an instant-read meat thermometer inserted in the chicken reads 165F (74C).
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Serve with your favorite dipping sauce and side dishes. Store leftover chicken tenders in the refrigerator in an airtight container for up to 4 days.
Servings: 4
Nutrition per serving
Calories: 189 | Carbohydrates: 1g | Protein: 25g | Fat: 9g | Fiber: 0g
Nutrition is provided as a courtesy only. Please re-calculate on your own with the ingredients and amounts you used for the most accurate data.
