Description
Oven-Fried Chicken Tenders are a healthier, crispy alternative to traditional fried chicken. Marinated in a flavorful milk and spice mixture, coated in smoky paprika-seasoned panko breadcrumbs, and baked to golden perfection, these tenders offer a delicious, guilt-free protein option perfect for lunch or dinner.
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
- 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 until combined.
- Marinate the chicken: Add the chicken breast strips to the marinade, making sure they are fully submerged. Cover and refrigerate for at least 1 hour, preferably overnight for best flavor and tenderness.
- Preheat the oven: Set your oven to 400°F and line a baking sheet with parchment paper. Drizzle 2 tablespoons of avocado or olive oil evenly over the parchment-lined sheet to prevent sticking.
- Prepare the breading mixture: In a large Ziploc bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, and season with kosher salt and pepper to taste.
- Coat the chicken: Remove the chicken strips from the marinade and drain excess liquid. Add them to the breadcrumb mixture in the bag and shake well to evenly coat each piece. Alternatively, dip each strip individually into the breadcrumb mix until fully coated.
- Arrange for baking: Place the coated chicken strips on the prepared baking sheet, spacing them apart so they do not touch.
- Bake: Bake in the preheated oven for 18 minutes, flipping the chicken tenders halfway through the cooking time to ensure even crispiness.
- Serve: Remove from oven and serve immediately with your favorite healthy sides and dipping sauces. Enjoy your crispy, oven-fried chicken tenders!
Notes
- Customize the seasoning by adding chili powder or cayenne pepper for a spicy kick.
- Chicken breasts work best for this recipe; chicken thighs are not recommended due to texture differences.
- These tenders can also be cooked in an air fryer if desired, adjusting cook times accordingly.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 85 mg
