Three-Ingredient Crispy Oven Fried Chicken Tenders
User Reviews
4.8
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
370 kcal
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Course
Main Course
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Cuisine
American
Three-Ingredient Crispy Oven Fried Chicken Tenders
Description
Three-Ingredient Crispy Oven Fried Chicken Tenders require just chicken breast tenders, eggs, and flour alongside basic seasoning and oil. The tenders are seasoned, dipped in egg seasoned with salt and pepper, dredged in flour, and then dipped and dredged again to build a double layer of coating. Spread in oil on a baking sheet, they bake at 425°F for 10 minutes per side, resulting in a golden crust with a tender interior.
This method offers a way to enjoy fried-style chicken without deep frying, making cleanup easier and reducing oil use. The coating crisps up because of the double flour and egg dipping and oil on the baking surface. The chicken remains juicy when not overbaked.
The recipe is basic but versatile—seasoning in the flour or egg can be adjusted with herbs or spices. It also suggests alternatives like using chicken thighs cut thinly. It's suitable for quick weeknight dinners or snacks.
Buying pre-cut chicken tenders speeds preparation. The recipe omits gluten-free or paleo adaptations but suggests these are possible with ingredient swaps. Nutritional data excludes added seasoning or brand variances.
Ingredients
- 1 lb. chicken breast tenders about 8 tenders
- 2 egg beaten
- 3/4 cup all-purpose flour
- kosher salt
- black pepper
- 1/4 cup canola oil
Instructions
- Preheat oven to 425 degrees F.
- Pour oil (1/4 cup) onto rimmed baking sheet and spread around so it coats the center- no need to go all the way to the edges. You want it to be a thick coating.
- Season the chicken with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Make sure it's evenly coated on the chicken by using your hands to mix it together, or stirring thoroughly with a spoon.
- Beat the two eggs well with the 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper in a shallow bowl.
- Put the flour (3/4 cup) in another shallow bowl.
- Coat one chicken tender in the egg, then dredge in the flour, shaking off any excess. Then, coat again in the egg and dredge again in the flour.
- Add the chicken tender to the prepared baking pan, pressing down to coat the bottom in the oil. Then, flip it over, so the top is covered in oil.
- Repeat with remaining chicken tenders.
- Bake for 10 minutes at 425 degrees. Flip each chicken tender, being careful to remove each with a spatula thoroughly so you don't lose any batter. Bake for another 10 minutes.
- Season lightly with a little bit more salt and pepper right after they come out of the oven.
- Serve with ketchup or your favorite dipping sauce, like this five-minute avocado sauce.
Notes
- Chicken thighs can be used instead of breast cutlets by slicing lengthwise into thin pieces for a different texture.
- Pre-cut chicken tenders save time during preparation and are convenient.
- The recipe is easily modifiable by adding herbs, breadcrumbs, parmesan, spices, or hot sauce to the coating or egg mixture.
- Paleo, lower-carb, or gluten-free variations can be made using alternative coatings or preparation methods.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 370 kcal
% Daily Value*
| Serving | 2chicken tenders | |
| Calories | 370kcal | 19% |
| Carbohydrates | 18g | 6% |
| Protein | 29g | 58% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 154mg | 51% |
| Sodium | 163mg | 7% |
| Potassium | 475mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 155IU | 3% |
| Vitamin C | 1.3mg | 1% |
| Calcium | 22mg | 2% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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