Description
Oven-Fried Chicken Tenders are a healthier alternative to traditional fried chicken, featuring crispy panko breadcrumb coating and seasoned with smoked paprika, garlic, and onion powder. Marinated in milk and spices for tenderness, these chicken strips bake to golden perfection while maintaining juicy, flavorful meat inside. Perfect for a quick dinner or snack served with your favorite dipping sauce or side dish.
Ingredients
Scale
Chicken and Marinade
- 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
Breading and Coating
- 2 tablespoons Avocado or Olive oil
- ½ cup Panko Breadcrumbs
- 1 tablespoon Smoked Paprika
- ½ tablespoon Dried Parsley or Oregano
- Kosher salt and pepper, to taste
Instructions
- Prepare the Marinade: In a mixing bowl, whisk together 1 cup milk, 1 teaspoon garlic powder, 1 teaspoon onion powder, kosher salt, and pepper to taste. Add the chicken strips, ensuring they are fully submerged, and soak for at least 1 hour or overnight if time permits to tenderize and infuse flavor.
- Preheat the Oven and Prepare Baking Sheet: Preheat your oven to 400°F (204°C). Line a baking sheet with parchment paper for easy cleanup. Drizzle 2 tablespoons avocado or olive oil over the lined sheet and spread evenly to prevent sticking and encourage crispiness.
- Mix Breading Ingredients: In a large resealable plastic bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, along with a pinch of salt and pepper. Seal and shake briefly to mix the spices evenly with the breadcrumbs.
- Bread the Chicken: Drain the chicken strips from the marinade. Add the strips to the breadcrumb mixture bag, seal it, and shake well to coat each piece evenly. Alternatively, dip each strip into the breadcrumb mixture one at a time until thoroughly coated.
- Arrange and Bake: Place the coated chicken tenders on the prepared baking sheet in a single layer with space between each piece to ensure even cooking. Bake for 18 minutes, flipping the tenders halfway through the baking time to ensure both sides become golden and crispy.
- Serve: Once cooked through and crispy, remove the chicken tenders from the oven and serve immediately with your favorite healthy side dishes and dipping sauces. Enjoy your homemade oven-fried chicken tenders!
Notes
- You can customize the seasonings by adding spices like chili powder or cayenne pepper for a spicy kick.
- If chicken tenders are unavailable, boneless chicken breasts can be used as a substitute, but chicken thighs are not recommended for this recipe.
- This recipe can be adapted to use an air fryer if preferred for a quicker cooking time.
- Leftover chicken tenders can be stored in the refrigerator for up to 4 days in an airtight container.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 85 mg
