Description
Crispy and flavorful oven-fried chicken tenders marinated in a spiced milk mixture, coated with seasoned panko breadcrumbs, and baked to golden perfection. A healthier alternative to fried chicken tenders that's easy to prepare and perfect for a quick dinner or snack.
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 and Coating
- 2 tablespoons avocado or olive oil
- ½ cup panko breadcrumbs
- 1 tablespoon smoked paprika
- ½ tablespoon dried parsley or oregano
- 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. Add the chicken breast strips to the marinade and soak for at least 1 hour, or overnight if possible, in the refrigerator.
- Preheat the oven: Set your oven to 400°F and line a baking sheet with parchment paper to prevent sticking and ensure easy cleanup.
- Prepare the baking sheet: Drizzle 2 tablespoons of avocado or olive oil onto the baking sheet and spread evenly to cover the entire surface, eliminating any dry spots.
- Mix the breading: In a large resealable plastic bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, and a pinch of salt and pepper.
- Coat the chicken: Drain the marinated chicken strips thoroughly, then add them to the bag with the breadcrumb mixture. Seal the bag and shake well to evenly coat all pieces. Alternatively, dip each chicken strip individually into the breadcrumb mix until fully coated.
- Arrange on baking sheet: Place the coated chicken strips on the prepared baking sheet, leaving space between each piece to promote even cooking.
- Bake the chicken: Transfer the baking sheet to the oven and bake for 18 minutes, flipping the tenders halfway through the cooking time to ensure crispiness on all sides.
- Serve: Remove the chicken tenders from the oven and serve immediately with your favorite healthy side dishes and dips. Enjoy your crispy oven-fried chicken tenders!
Notes
- Customize the seasoning by adding spices like chili powder or cayenne pepper for a spicy kick.
- Chicken breasts are recommended for this recipe; chicken thighs are not advised as they may not coat or bake as evenly.
- If you prefer, you can cook these chicken tenders in an air fryer for a quicker alternative.
- 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: 20 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 80 mg
