Oven Baked Chicken Tenders are fantastic as appetizers, a delicious addition to a big lunch salad, or make a super fun dinner for kids. We will keep it simple with just a few ingredients and some skewers. You'll love how easy this recipe is, with a five-minute prep time and a world of possibilities.
This recipe is:
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- Low Carb
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- Keto
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- Gluten Free
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- Dairy Free
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- Paleo
Table of Contents
7 Reasons Tto Love This Recipe
These chicken tenders are a game-changer for your weekly meal rotation. Here are 7 reasons why you'll love this recipe:
- Easy to make dinner for the whole family.
- Finger food at its most elegant.
- Super kid-friendly meal that is also low-carb.
- Easy to update the flavor profile to match your palette.
- Uses affordable ingredients with the chicken tenders and dried spices.
- Perfect for meal prep as the portions are already made and they reheat well.
- Very easy cleanup in the kitchen afterward, making this a win-win recipe.
Are Oven-Baked Chicken Tenders Low-Carb?
Yes, oven-baked chicken tenders are low-carb. As for this recipe, it contains less than 1 g net carbs per serving. Chicken is a zero-carb food and the few carbs in this recipe are from the herbs and seasonings.
Delicious Oven-Baked Chicken Tenders Recipe
Sometimes recipes are born out of necessity. We recently had a house full of friends and their kids. I didn't have enough of my Country Coq au Vin in the slow cooker, so it was time to get creative for the kids. I had three packs of chicken tenderloins, some 8-inch bamboo skewers that I use for my dirty martinis and some herbs. With that, the oven-baked chicken tenders recipe was created. I made it again the next day simply because all the tenders were gone before I could try one. It is really tasty!
Baked Chicken Tenderloins
The chicken tenderloin lives just under the breast of the chicken, above the ribs. If you have ever made a split chicken breast or the perfect roast chicken then you have seen the tenderloin right under the breast meat. These little white meat loins are very tender, and the best part about them is the limited prep required to get them ready. All I do to get them ready is slice off as much of the little white tendon as possible. Then, skewer them, apply the seasoning, and bake them. This really may be one of the easiest chicken recipes.
I'm working on another post on how to sauté, bake, and fry chicken tenderloins. I'm a fan of the tenderloin. Chicken tenders cook quickly, love seasoning, and work with a ton of different dipping sauces. When I served these recently, I made my honey mustard dipping sauce for the kids. It always goes over well with them. The next day, when I made them again, I whipped up some delicious pesto and this oven-baked chicken tenders recipe beats the honey mustard sauce hands down.
Also, if you want to know pesto is low carb or not, checkout my article!
How Long to Bake Chicken Tenders
When I was running my cooking school, there were lots of questions about how long to cook chicken tenders in the oven. As with cooking anything, the answer depends on the temperature of the oven and the thickness of the chicken. The chicken tenderloins I was using for this recipe were average in size. I've seen HUGE chicken tenders that look like small chicken breasts and there are tiny chicken tenders that usually come from organic birds. You are going to have to adjust how long you bake your chicken tenders based on the size.
I think that the best way to cook a chicken tender is at 400°F (200°C) for about 12 minutes. There is no need to rotate them during the cooking process. After 12 minutes, turn on the broiler so they get a little toasty brown for an additional 3 minutes or so. It's at least a good rule of thumb the next time someone asks you how long to bake chicken tenders. Not sure how many people go around asking this question, but now you know.
Oven-Baked Chicken Tenders Ingredient List
Here is the list of ingredients you'll need to make oven-baked chicken tenders:
- 10 bamboo skewers (optional)
- 1 pound chicken tenders, trimmed
- 1 tablespoon granulated garlic
- 1 tablespoon herbs de Provence
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- olive oil spray
Ingredient Substitutions
No worries if you're out of a few ingredients—here are some easy alternatives to make these crispy oven-baked chicken tenders just as delicious!
- Chicken tenders: You can cut chicken breasts into strips.
- Granulated garlic: Try some granulated onion or onion powder. They are almost interchangeable.
- Herbs de Provence: Use store-bought Italian herb seasoning (it will have a different flavor profile) or mix equal parts of dried thyme, basil, rosemary, and oregano.
Additional Ingredients
Take your oven-baked chicken tenders to the next level with these tasty additions that pair perfectly with the main ingredients!
- Almond breadcrumbs: These baked tenders love a quick egg wash and are loaded with my gluten-free almond breadcrumbs. They're so good!
- Dried herbs: If you don’t have an Italian seasoning mix or herbs de Provence, no worries. Combine what you might have (dried chives, savory, marjoram, fennel seeds, garlic powder, etc., or any seasoning blend) and slap it on the tenders for delicious flavors. It’s chicken, after all, so it’s very forgiving and versatile.
Note: These ingredients are optional and are not included in the main recipe for oven baked chicken tenders.
Cooking Tools Required
Here is the list of cooking tools you need to make oven-baked chicken tenders (no breading):
- Medium bowl
- Rimmed baking sheet
- Bamboo skewers (optional)
How To Make Baked Chicken Tenders: Complete Cooking Guide
Cooking Method
- Baking
- Broiling
Preparation Steps
- Gather all the tools and ingredients to make oven baked chicken tenders.
- Trim the chicken tenders.
Cooking Instructions
- Preheat the oven to 400°F (200°C) and move the rack to the second highest placement inside the oven.
- Mix the spices together in a small bowl.
- Line a rimmed baking sheet with foil. Spray the foil with a light coating of olive oil. If you are going to have these baked chicken tenderloins on a stick, skewer them now.
- Lay the chicken tenders on the prepared baking sheet in a single layer. Spray the tenders with olive oil. Sprinkle half the seasoning over all the tenderloins. Using tongs, flip the tenderloins and repeat.
- Bake for 12 minutes. Change the oven settings to broil. Broil for 3 minutes until the tenders are nicely browned.
- Serve hot with your favorite dipping sauce. Happy eating!
Step 1: It takes about five minutes to slice off the tendon from each tenderloin and get them loaded up on bamboo skewers.
Step 2: Go ahead and pack the chicken tenderloins onto the baking sheet. Keep them in a single layer so they will pick up some color from the broiler.
Step 3: Serve the oven baked chicken tenders with your favorite dipping sauce. The pesto works perfectly with the herbs de provence. Honey mustard is my kids favorite too!
💡 My Pro Tip
One pound of chicken tenderloins usually has about 10 pieces. When I recently made these oven-baked chicken tenders, I made around 30 of them. I found that you can fit about 20 onto a rimmed baking sheet without overcrowding the pan.
If you need to make more than 20, avoid adding two batches to the oven at the same time. Too much moisture will be released, causing the lower batch to turn out pale. Instead, cook each tray of 15 tenders separately. Nicely golden brown and crispy tenders are much more appetizing than a pale chicken skewer. Keep the first batch of chicken tenders warm under some foil while the second batch cooks.
⏲️ Time-Saving Tips
- Skewer the chicken strips earlier in the day and refrigerate until ready to cook.
- Marinade the chicken tenders with my 3 ingredient marinade for incredibly tender results.
- Cook the tenders completely and reheat them in the oven with no issues.
What to Serve with Oven-Baked Chicken Tenders?
Oven-baked chicken tenders are versatile and pair well with many sides, dips, and sauces. Here are some tasty suggestions:
- Dips and sauces: Pair with my homemade pesto, pistachio pesto, roasted red pepper sauce, or some more creamy options like this ranch dressing or even a creamy blue cheese dressing.
- Spicy Broccolini: The tender crunch of spicy broccolini adds a delicious kick and complements the delicious chicken tenders perfectly - such a healthy dinner!
- Creamy Garlic Parmesan Sauce: Drizzle this rich, creamy sauce over the tenders for an extra burst of flavor and a delicious chicken dinner recipe.
- BBQ Sauce: Pair the tenders with a smoky BBQ sauce for a classic and satisfying combo.
- Cucumber Feta Salad: This refreshing salad adds a cool, crisp contrast to the warm, crispy chicken tenders, perfect for a weeknight dinner!
- Zoodles: Serve the crispier chicken pieces with zoodles for a light and low carb side that's and a boost of flavor.
Storage, Freezing, and Reheating Instructions
Storage
Leftover chicken tenders are stored really well in the fridge. I place them on a plate or platter big enough for the bamboo skewers and cover them with plastic wrap. They last for about 5-7 days in the fridge.
Freezing
Yes, chicken tenderloin recipes freeze well, and you can freeze them on the skewers if you find extra-large freezer bags. These bags are huge! You can fit the chicken on the skewer directly into the bag. Press down while sealing the bag to expel as much air as possible to prevent freezer burn. Defrost in the fridge overnight and heat on the grill or in the oven.
Reheating
I like reheating these homemade chicken tenders on the grill. Despite the grill not being part of the original recipe, spraying them with a light coating of olive oil and placing them on a hot grill gives them a whole new second life of flavor. Give it a shot, and let me know what you think. Otherwise, reheat them on a baking sheet in a 350°F (180°C) oven until warmed through. Due to the skewers, heating in a pan or microwave is impractical unless you remove the chicken from the skewer.
Recipe Conclusion
Here's something else cool about this yummy chicken on a stick: they pack really well for school lunches. My kids love picking out their sauce in the morning knowing that there is going to be something a little different in their lunchbox for later.
If you're looking for a delicious pesto to go with these Oven-Baked Chicken Tenders, you can check out my non-traditional basil pesto recipe made with cashews and other delicious ingredients. It's not only good on these chicken tenders, but pork chops, seafood and grilled chicken wings!
More Chicken Recipes
Looking for more healthy chicken recipes? Try some of my favs:
FAQs
Bake chicken tenderloins at 400°F (200°C) for about 12 minutes, then broil for an additional 3 minutes.
No, you don't need to cover the chicken when baking. Leaving it uncovered helps it get nicely browned.
Your baked chicken tenders might be tough because they are overcooked. Check the cooking time and ensure you don't bake them too long.
To make coated tenders, first dip the chicken tenders in an egg wash. Then, coat them evenly with a breadcrumb coating mixture before baking until golden brown and a crunchy coating is formed.
Yes, you can make air fryer chicken tenders using skinless chicken breasts or chicken breast tenders, which are often called chicken fingers. Coat them with a light breading or seasoning, then air fry until golden with a crispy coating, for a healthier alternative to frying.
Oven Baked Chicken Tenders
Ingredients
- 10 bamboo skewers optional
- 1 pound chicken tenders trimmed
- 1 tablespoon granulated garlic
- 1 tablespoon herbs de Provence
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- olive oil spray
Instructions
Preparation Steps
- Gather all the tools and ingredients to make oven baked chicken tenders.
- Trim the chicken tenders.
Cooking Instructions
- Preheat the oven to 400°F (200°C) and move the rack to the second highest placement inside the oven.
- Mix the spices together in a small bowl.
- Line a rimmed baking sheet with foil. Spray the foil with a light coating of olive oil. If you are going to have these baked chicken tenderloins on a stick, skewer them now.
- Lay the chicken tenders on the prepared baking sheet in a single layer. Spray the tenders with olive oil. Sprinkle half the seasoning over all the tenderloins. Using tongs, flip the tenderloins and repeat.
- Bake for 12 minutes. Change the oven settings to broil. Broil for 3 minutes until the tenders are nicely browned.
- Serve hot with your favorite dipping sauce. Happy eating!
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
Recent Low Carb Recipes:
Is it low carb? Learn more about it:
Dave Rockman says
Awesome. Would you please add in the recipe for the pesto somewhere?
Scott Groth says
Hi Dave:
I added the link to the pesto recipe- the last row under "Recipe notes".
But in case you missed it, here it is:
https://www.idratherbeachef.com/basil-pesto-recipe/
Hope this helps.
Thank you for stopping by and happy cooking!
Scott
Patricia Guido says
What is Herbs de province ?
Scott Groth says
Hi Patricia,
It's a mixture of dried herbs from the Provence region in Southeast France. It contains savory, marjoram, rosemary, thyme, and oregano. In North America, lavender leaves are also included in the mix. It's great for grilled foods and stews. Hope this helps. Thanks for stopping by.
Have a great day!
Scott
Mehak Paaris says
So tasty!