Oven Baked Chicken Tenders

For a protein-packed meal that supports your goals, these oven baked chicken tenders are a delicious solution. They come out juicy inside with a satisfying crunch, proving healthy eating doesn’t have to be bland. I think we’ve all been there—staring into the fridge at 5:30, the kids are getting hangry, and the idea of another fast-food run makes your wallet and your conscience wince. That’s exactly where this recipe for oven baked chicken tenders was born in my kitchen. It’s the hero we need on those busy nights, turning simple ingredients into a warm, comforting meal that everyone will actually eat.

This isn’t about fancy techniques or hard-to-find items. It’s about regular kitchen, regular time, great results. These oven baked chicken tenders are my go-to for a reason: they’re fast, they’re forgiving, and they fill the house with that irresistible smell of something good cooking. They’re the kind of comfort food, made easy, that turns a chaotic evening into a cozy family dinner. Let’s make them together.

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Ingredients List for Oven Baked Chicken Tenders

The beauty of these oven baked chicken tenders lies in their straightforward ingredient list. You likely have most of this in your pantry right now, waiting to become dinner.

• 1.5 pounds chicken tenders (or boneless, skinless chicken breasts, sliced into strips)
• 1 cup all-purpose flour
• 2 large eggs
• 2 tablespoons milk or water
• 2 cups panko breadcrumbs (regular breadcrumbs work too)
• 1 cup grated Parmesan cheese
• 2 teaspoons garlic powder
• 2 teaspoons paprika (smoked paprika adds a wonderful depth)
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon salt, plus more for seasoning chicken
• ½ teaspoon freshly ground black pepper
• Cooking spray or 3 tablespoons neutral oil (like avocado or canola)

Smart Swaps & Notes:

• Gluten-Free: Swap the all-purpose flour for your favorite 1:1 gluten-free blend and use gluten-free panko breadcrumbs.
• Dairy-Free: Omit the Parmesan cheese from the breadcrumb mix. You can add an extra ¼ cup of breadcrumbs and a pinch more seasoning to compensate.
• Panko vs. Regular: Panko gives you an extra-crispy, shatteringly good crust. Regular breadcrumbs yield a denser, more traditional coating. Both are delicious!
• Seasoning Play: This is your base. Feel free to add a pinch of cayenne for heat, some Italian seasoning, or even a bit of brown sugar in the breading for a sweet-savory twist, much like the flavor profile in my Honey Mustard Chicken Thighs.

Timing for Oven Baked Chicken Tenders

One of the biggest wins with this oven baked chicken tenders recipe is how it fits into a real-life schedule. From fridge to table in well under an hour.

• Prep Time: 15 minutes
• Cook Time: 15-20 minutes
• Total Time: 30-35 minutes

That’s about 50% faster than preheating a deep fryer and dealing with all that oil, and you get all the crunch with far less mess. It’s the same weeknight-friendly speed you’ll find in my Sheet Pan Lemon Chicken, where everything cooks together for minimal cleanup.

Step-by-Step Instructions for Oven Baked Chicken Tenders

The method for these oven baked chicken tenders is simple, but a few little tricks make all the difference between good and great. Think of it as a cozy, crunchy assembly line.

1. Prep Your Stations. Preheat your oven to 425°F (220°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup. Set up three shallow dishes: one with the flour, one with the eggs whisked with milk, and one with the panko, Parmesan, garlic powder, paprika, onion powder, oregano, salt, and pepper all mixed together.

2. Season & Dredge. Pat your chicken tenders completely dry with paper towels—this is crucial for the coating to stick! Lightly season them with a pinch of salt and pepper. Working with one piece at a time, dredge it in the flour, shaking off any excess.

3. The Egg Wash. Next, dip the floured chicken into the egg mixture, letting any extra drip back into the bowl.

4. Create the Crust. Finally, press the chicken firmly into the panko-Parmesan mixture, coating it thoroughly on all sides. Gently press the crumbs onto the chicken to help them adhere. Place the coated tender on your prepared baking sheet. Repeat with all pieces, leaving a little space between each one on the sheet.

5. Bake to Perfection. Lightly spray the tops of the coated oven baked chicken tenders with cooking spray or drizzle lightly with oil. This helps them brown and crisp up beautifully. Bake for 15-20 minutes, flipping them halfway through, until the coating is golden brown and the chicken is cooked through (internal temperature of 165°F).

Pro Tip: For extra assurance of juiciness, let the tenders rest for 5 minutes after baking. They’ll be piping hot and the juices will redistribute perfectly.

Nutritional Information for Oven Baked Chicken Tenders

This recipe makes about 6 servings. Per serving (approximately 2-3 tenders), you can expect:

• Calories: ~320
• Protein: ~35g (Excellent for muscle repair and keeping you full!)
• Carbohydrates: ~22g
• Fat: ~10g

These oven baked chicken tenders are a fantastic source of lean protein. The Parmesan adds calcium, while the paprika provides antioxidants. By baking instead of frying, you significantly reduce the total fat content compared to traditional versions, making this a healthier alternative that doesn’t skimp on satisfaction.

Equipment Needed for Oven Baked Chicken Tenders

You don’t need any special gadgets for these oven baked chicken tenders. Just a few basics:

• Rimmed Baking Sheet: Essential for catching any drips and allowing for even air circulation.
• Parchment Paper: My secret weapon for no-stick baking and effortless cleanup.
• Three Shallow Dishes: Pie plates, wide bowls, or even dinner plates work for your dredging stations.
• Tongs or a Fork: For handling the chicken without messing up the coating.
• Instant-Read Thermometer: The best way to guarantee perfectly juicy, safe chicken every single time.

Why You’ll Love This Oven Baked Chicken Tenders Recipe

This recipe has earned its permanent spot in my dinner rotation for so many reasons.

1. The Ultimate Weeknight Save: Ready in about 30 minutes with minimal active time. It rescues busy evenings without resorting to takeout.
2. Family-Friendly Crowd-Pleaser: From toddlers to adults, it’s a meal that gets zero complaints. They’re perfect for dipping and customizing.
3. Healthier Without the Compromise: All the crispy, crunchy joy of fried tenders, but baked for a lighter feel. You get that comfort food satisfaction guilt-free.
4. Meal Prep & Freezer Hero: These oven baked chicken tenders freeze and reheat spectacularly, making future meals a breeze.
5. Endlessly Adaptable: Change up the seasonings, the sauces, the sides—this recipe is a delicious template you can make your own.

Healthier Alternatives for Oven Baked Chicken Tenders

Want to tweak these oven baked chicken tenders to fit specific dietary needs? It’s wonderfully easy.

• For a High-Protein, Low-Carb Version: Swap the flour and panko for crushed pork rinds or almond flour mixed with a tablespoon of Parmesan. The result is a wonderfully crispy, keto-friendly crust.
• Gluten-Free, as mentioned: Use a GF flour blend and gluten-free panko crumbs.
• Dairy-Free: Skip the Parmesan in the breading. For added flavor, mix in a teaspoon of nutritional yeast or a dash of extra paprika and garlic powder.
• Lighter Option: For a lighter crust, you can use whole wheat panko and bake on a wire rack set over the baking sheet to allow maximum air flow.

Serving Suggestions for Oven Baked Chicken Tenders

These oven baked chicken tenders are the versatile star of the plate. Here’s how to build a memorable meal around them.

• Classic Comfort Plate: Serve with a big pile of creamy mashed potatoes, simple steamed green beans, and a side of honey mustard or barbecue sauce for dipping. It’s pure, nostalgic goodness.
• Salad Topper: Slice them and lay them over a crisp garden salad or a Caesar salad for a protein-packed lunch.
• In a Wrap or Sandwich: Tuck a few tenders into a soft bun or a warm tortilla with lettuce, tomato, and a drizzle of ranch.
• With Favorite Dips: Offer a dipping bar with honey mustard, ranch, BBQ sauce, and a quick sriracha mayo.
• Pair with Pasta or Soup: They’re fantastic alongside a lighter pasta dish, like a simple marinara, or served with a cozy bowl of tomato soup for dunking—a perfect pairing for those easy soup recipes we all crave.

Common Mistakes to Avoid with Oven Baked Chicken Tenders

A few small missteps can affect your crunch. Here’s how to avoid them.

1. Not Drying the Chicken: Moist chicken = soggy coating. Always pat those tenders bone-dry before you start breading.
2. Skipping the Press: Gently pressing the panko mixture onto the chicken during the final step is what gives you that substantial, even crust that stays on.
3. Crowding the Pan: If the tenders are touching, they’ll steam instead of crisp up. Give them a little breathing room on the baking sheet.
4. Forgetting the Oil/Spray: A light coating of oil or cooking spray is non-negotiable. It’s what triggers the beautiful, golden-brown Maillard reaction in the oven.
5. Overcooking: Chicken breasts can dry out. Use a thermometer! Pull them at 165°F and let them rest. They’ll be perfectly juicy.

Storing Tips for Oven Baked Chicken Tenders

Got leftovers? Lucky you! These keep beautifully.

• Refrigerator: Store cooled oven baked chicken tenders in an airtight container for up to 3-4 days.
• Freezer: Place cooled tenders in a single layer on a parchment-lined sheet and freeze until solid (about 2 hours). Then transfer to a freezer bag or container. They’ll keep for 2-3 months. Reheat straight from frozen!
• Reheating: To retain crispiness, avoid the microwave. Reheat in a 375°F oven or air fryer for 8-12 minutes (from fridge) or 15-18 minutes (from frozen), until hot and crispy again.

Conclusion for Oven Baked Chicken Tenders

At the end of a long day, a meal like these oven baked chicken tenders is more than just food. It’s a warm, reliable hug on a plate. It’s the sound of happy silence at the dinner table, broken only by the satisfying crunch of a perfectly baked tender. This recipe proves that simple ingredients, warm memories are always within reach, even on our busiest nights.

I hope this recipe becomes your new busy-night hero, just like it is in my home. It’s the kind of food that feels like home, every single time. If you give it a try, I’d love to hear how it went for you! Leave a comment below or share your creation and tag @HarmonyMeal on Pinterest.

And if you’re looking for more easy, family-loving chicken dinners, you’ll adore my Baked Honey Mustard Chicken for another simple oven meal, or my Creamy Garlic Chicken Pasta for a decadent, one-pan wonder. Happy cooking.

FAQs about Oven Baked Chicken Tenders

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