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Steps of cooking chicken tenderloins
1Heat oven to 425°F. Line cookie sheet with foil; spray with cooking spray.
2In shallow dish, place flour. and In another shallow dish, beat egg and water. In third shallow dish, mix bread crumbs and cheese. Coat chicken with flour; dip into egg mixture, then coat with bread crumb mixture. Place on cookie sheet.
3Bake 15 to 20 minutes, turning once, until chicken is no longer pink in center and coating is golden brown. Serve with dipping sauce.
EASY OVEN BAKED CHICKEN TENDERLOINS
Chicken tenders, also known as chicken fingers or strips, are a classic dinner staple that both kids and adults love. Juicy, savory, and flavorful tenderloins are perfect to enjoy as-is or with dipping sauces. Fork optional!
Use chicken tenderloin in the Instant Pot to make Instant Pot chicken tenders (no breading), dip them in Bisquick for chicken strips that everyone will love, or check out these 20+ Chicken Tenderloin Recipes for some dinner inspiration.
Although there are nearly limitless ways to prepare tasty tenders, oven baking is one of my favorite methods.
Simply season the chicken pieces, drizzle with oil, and oven bake for 20 minutes until golden. You can even use frozen chicken! And because this easy recipe does not include any binders or breading (like eggs and flour and/or breadcrumbs), it’s also super healthy.
“Naked” chicken tenderloins are naturally gluten-free and happen to be keto and paleo-friendly. But healthy baked chicken tenders with no breading are more than just a low-carb option… You won’t believe how delicious they are, too!
Pair them with comfort food side dishes for a quick and satisfying weeknight dinner.
WHAT IS THE DIFFERENCE BETWEEN CHICKEN TENDERLOINS AND TENDERS?
Tenderloins are from a specific section of the chicken breast. This cut is located under the breast and is actually a thin muscle. It doesn’t get much exercise, hence the tenderness of the meat.
Chicken tenders can either be made with tenderloins or are pieces of the actual breast itself cut into strips. These breast meat cuts don’t get quite as juicy or, well, tender, as true tenderloins.
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- how long to cook chicken tenderloins in oven
INGREDIENTS NEEDED TO MAKE HEALTHY BAKED CHICKEN TENDERS
There are only a handful of pantry staples you need to make oven baked chicken tenderloins – no breading needed! These are the gluten-free, paleo, keto, and low carb ingredients in this recipe:
- Melted butter – or oil
- Seasonings – paprika, garlic powder, fine sea salt, ground black pepper
- Chicken tenderloins – fresh or frozen chicken
RECIPE TIPS AND VARIATIONS
- Want to turn this healthy baked chicken into an easy sheet pan meal? Add veggies like fresh or frozen green beans, mushrooms, bell peppers, diced potatoes or sweet potatoes, asparagus spears, or broccoli. Now you have a complete dinner with one pan!
- Baking chicken tenderloins from frozen? Sure you can! When baking chicken tenderloins from frozen just add a few minutes to the baking time. Check the chicken’s internal temperature to ensure it is 165ºF before removing them from the oven.
- Mix up the spices however you like. Feel free to swap or add spices, like Italian seasonings, chili powder and cumin, or cayenne pepper for some heat.
- Double the recipe as part of your weekly meal prep, and have plenty of chicken tenders for lunches or quick dinners.
- Air fry chicken tenders! After preheating your air fryer to 325ºF, bake or air fry chicken tenderloins for 10-15 minutes or until they reach 165ºF internally. See recipe notes for full details.
FREQUENTLY ASKED QUESTIONS
Can I make this chicken recipe in the air fryer?
Yes! Preheat your air fryer to 325ºF, then air fry the chicken tenderloins for 10-15 minutes. Check the internal temperature of the chicken strips to ensure they are 165º internally before serving.
Which veggies go well with this chicken tenderloin recipe?
Fresh or frozen asparagus spears, green beans, sliced bell pepper and onions, small diced potatoes, and broccoli.
Can I use frozen chicken tenderloins in the oven?
Since chicken tenders are small, thin slices cuts of chicken then baking chicken tenderloins from frozen is easy! Just add 3 minutes of baking time, and check the internal temperature of the chicken to be sure they are 165ºF.
What to Serve with Oven Baked Chicken Tenderloins?
Baked chicken tenders (no breading) is always a good choice for dinner. Use your cooked tenders in salads or wraps, or create a quick and easy dinner when you serve your baked chicken tenders with oven-roasted potatoes and bacon curry coleslaw.
How Long Do Chicken Tenders Last?
If you have any leftover chicken tenders, you can store them for 4-5 days in the fridge in a covered container.
Can You Cook Tenders from Frozen?
Yes, you can! Just add a few minutes to the cooking time and be sure the internal temperature reaches 160F before serving.
- For best results, preheat your oven to 400F and make sure your oven rack is in the center position.
- Season both sides of the chicken tenders to make your baked chicken tenders as flavorful as possible.
- While flipping your baked chicken tenders no breading is not required, we do highly recommend flipping to ensure even cooking.
- The best way to make sure your baked chicken tenders are cooked fully without overcooking is to use a digital meat thermometer.
- Serve your low-carb baked chicken tenders with your favorite dips or sauces, add them to a salad or wrap, or create a quick and easy soup!