4.0 from 18 votes
Oven-Fried Chicken Tenders
Juicy and tender on the inside and crunchy on the outside. So easy to make and baked in the oven instead of fried.
Prep Time
10 mins
Cook Time
10 mins
Resting time
1 hr
Total Time
30 mins
Servings: 4
Calories: 333 kcal
Course:
Side Dish , Main Course , Appetizer
Cuisine:
American
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!
Cup of Yum
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 Information
Calories
333kcal
(17%)
Carbohydrates
10g
(3%)
Protein
40g
(80%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Cholesterol
115mg
(38%)
Sodium
282mg
(12%)
Potassium
774mg
(22%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
1012IU
(20%)
Vitamin C
2mg
(2%)
Calcium
95mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 333
% Daily Value*
| Calories | 333kcal | 17% |
| Carbohydrates | 10g | 3% |
| Protein | 40g | 80% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 115mg | 38% |
| Sodium | 282mg | 12% |
| Potassium | 774mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 1012IU | 20% |
| Vitamin C | 2mg | 2% |
| Calcium | 95mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.