Description
Delicious and crispy Oven-Fried Chicken Tenders made with boneless chicken breasts marinated in a flavorful milk and spice mixture, coated in seasoned panko breadcrumbs, and baked to perfection. A healthier alternative to traditional fried chicken that's perfect for a quick and satisfying meal.
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, to taste
- Black pepper, to taste
Coating
- 2 tablespoons avocado or olive oil
- ½ cup panko breadcrumbs
- 1 tablespoon smoked paprika
- ½ tablespoon dried parsley or oregano
- Salt, to taste
- Black pepper, to taste
Instructions
- Marinate the Chicken: In a mixing bowl, whisk together 1 cup milk, 1 teaspoon garlic powder, 1 teaspoon onion powder, kosher salt, and black pepper to taste. Add the chicken strips and allow them to soak for at least 1 hour or overnight if time permits.
- Preheat the Oven and Prepare Baking Sheet: Preheat your oven to 400°F and line a baking sheet with parchment paper. Drizzle 2 tablespoons of avocado or olive oil over the bottom of the pan and spread evenly to cover all areas without dry spots.
- Prepare the Breadcrumb Coating: In a large Ziploc bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, salt, and pepper. Mix well.
- Coat the Chicken: Drain the marinated chicken strips and add them to the Ziploc bag with the breadcrumb mixture. Shake the bag to evenly coat the chicken strips. Alternatively, dip each strip individually into the breadcrumb mixture until fully coated.
- Arrange and Bake: Place the coated chicken strips onto the prepared baking sheet, spacing them out to prevent sticking. Bake in the preheated oven for 18 minutes, flipping halfway through to ensure even cooking and crispiness.
- Serve and Enjoy: Remove the chicken tenders from the oven and serve immediately with your choice of healthy sides and dipping sauces for a delicious meal.
Notes
- Feel free to customize the seasonings and add a spicy kick by incorporating chili powder or cayenne pepper into the breadcrumb mixture.
- If chicken tenders are unavailable, boneless chicken breasts cut into strips work well. Avoid using chicken thighs as they have a different texture and fat content.
- These chicken tenders can also be cooked in an air fryer for a crispier texture and quicker cooking time.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 2 g
- Protein: 38 g
- Cholesterol: 85 mg
