I am not kidding when I say these are the most flavorful baked chicken tenders I have ever eaten. They are juicy, perfectly seasoned, and only require a few minutes of prep time. No breading needed!
Looking for another easy baked chicken dinner? Try my crispy baked chicken thighs.
For even more high protein chicken recipes, be sure to checkout my master post of keto chicken recipes.
Most people overcook their chicken tenders by a mile. If you've been baking your chicken tenderloins in the oven for more than 15 minutes, they are probably overcooked. That means dry chicken like sawdust in your mouth.
With this easy chicken recipe, I will show you how to make the best oven baked chicken tenders possible using simple ingredients.
Serve them with your favorite dipping sauce and a side of mashed cauliflower or a fresh salad for a healthy dinner.
Ingredients needed
1 pound of chicken tenderloins (8-10) - to avoid that tough tendon present in a chicken tenderloin, you can use chicken breasts cut into strips.
I'm going to show you a great way to remove that tendon in 10 seconds flat down below.
2 tablespoons oil - I use avocado oil but you can use olive oil or vegetable oil.
2 tablespoons Tamari - this is a gluten free alternative to soy sauce which has a more balanced flavor and is less salty.
1 teaspoon garlic powder, 1 teaspoon Italian seasoning, and ¼ teaspoon black pepper
How to make healthy baked chicken tenders
These homemade chicken tenders do not require a breadcrumb mixture so they are perfect for someone following a gluten-free diet. That means less prep time!
- Pre-heat the oven to 350 degrees F and marinate the tenders: In a medium bowl, combine the chicken strips with the oil, tamari, and seasonings. For best results, let coated tenders sit in the bowl while the oven preheats to absorb the marinade.
- Place the chicken pieces on a baking sheet in a single layer. You could line the sheet pan with parchment paper if you want easier cleanup.
- Bake in the pre-heated oven for 15 minutes, or until an instant read thermometer gives an internal temperature of 165F.
As you can see, this chicken tenders recipe produces golden brown, juicy chicken without a crunchy coating that will be soggy 5 minutes later.
How to remove the tendon from chicken tenders
Your tenders are not going to be at their best if they still have that tough tendon running through the center. Let me show you the best way to remove it in about 10 seconds.
Grip the tendon in one hand with a small piece of paper towel. In The other hand, put the tendon between the tines of a fork.
In one forceful motion, pull the tendon up using the paper towel, and push the chicken tender down with the fork. The tendon will pull right out.
This will split your tender almost completely down the center, but I would rather have that over a tough tendon in my chicken any day.
Oven Baked Chicken Tender - Perfectly Cooked
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Tip: Hitting your 20–30g protein per meal goal helps you stay full and supports muscle.
Ingredients
- 1 pound chicken breast tenders, about 8-10
- 2 tablespoons avocado oil, or your favorite cooking oil
- 2 tablespoons Soy Sauce , or tamari (for gluten free)
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 350F (175C). Set aside a rimmed baking sheet (no need to prep the baking sheet as the tenders have oil so they should not stick)
- In a medium bowl, combine the tenders with the oil, tamari, and seasonings. Let sit while the oven preheats to absorb the marinade.
- Transfer chicken tenders to the baking sheet in a single layer. Bake in the oven for 15 minutes, or until an instant-read meat thermometer inserted in the chicken reads 165F (74C). If you removed the tendon and the tenders have split, the chicken may be finished cooking before the 15 minutes. Use a meat thermometer for the most accuracy and to avoid under or over cooked chicken.
- Serve with your favorite dipping sauce and side dishes. Store leftover chicken tenders in the refrigerator in an airtight container for up to 4 days.
Jane B Ranaldo says
I too needed a quick recipe for 3.5lbs chix tenders. Had to sub avocado/evoo for avocado. Balsamic vinegar for Tamari. I didn't have thyme so used pinch of ginger and 2 pinches of siagon cinnamon. Also chilled maple syrup for sweetness and to hold the sauce together. Rosemary and Italian spices a wee bit. Yum! Moist and ready to freeze for adding to salads, etc. Thank you!
Tiff B says
I'm not feeling good & needed an easy way to cook the chicken tenders I had in the fridge. This was easy, simple & turned out juicy & delicious! I will send this recipe to my sons to make at their homes because it's so easy & good!
Jo Ann says
Thank you! I agree so much with the others who appreciated a tenders recipe without breadcrumbs that came out tasty and tender!
Sue says
So delicious!
Ronald warren says
So good. And thanks so much for showing how to get tendon out.
Mary Hussman says
My husband doesn't eat much anymore so saw your recipe and have tried it twice now. He cleaned his plate both times. These are so easy and very tasty. Thank you for sharing.
Robby says
As others have said, these tenders were out of this world moist and flavorful. I didn't have tamari on hand, so I just used low-sodium soy sauce. Thank you for such a wonderful recipe. This one is a keeper, for sure!!
David Blink says
Perfect! The cook temp and time were spot on, and the tenders were juicy and delicious. I don't th9nk I'll be costing and deep frying tenders ever again.
Beth says
Jennifer, these are so good! Juicy and flavorful! I have never cooked tenders before, so your tip to remove the tendon was easy to follow. I have already made them twice this week, and the second time I subbed thyme marjoram and paprika for the Italian seasoning and onion powder for half the garlic for a slightly different flavor profile. Succulent both ways. My tenders were 7 per pound, so they came out 200 calories per serving, and very reasonable sodium. Thanks for the recipe!
Dutch girl in Arizona says
Very good. I put the tenders on a rack. Great flavor and so easy. No more breading for me. Asewome!!
MJ says
This chicken tender recipe has become a favorite of ours!!
I make it pretty often.
It's easy, and so delicious!!!
Natalya says
So delicious! Just a side note: mine were fully cooked after 25 minutes, not 15 as the recipe states. Just putting it out there for others who have a weak oven like me. Thanks for the recipe!!
Mel says
Mine took longer to bake, too
25 minutes. However I am a bit over 5000' in altitude, so that may be the issue for me. I do have an oven thermometer, bty.
Sally S says
These tenders were delicious, moist and super tender! I let mine marinate for about 30 minutes before baking. I will definitely make these again. Yum!!!
Pam R. says
Recently had to give up breading and fried items for digestive issues.
Have experimented with baked tenders but always overdone, chewy or not very tasty.
Was about to give up and tried your recipe and it was outstanding!
Think I could have them every day.
Love the tamari! Who needs all that extra salt? Five stars!
Sandee says
Great recipe! The tenders stayed moist and juicy!
Will definitely a make again!
Andrew C says
Delicious! I was skeptical because of how simple the quick marinade was, but was it perfect.
10/10 for teaching us a life hack I will never forget - using the fork to remove the weird white bit. That’s a total game changer!
Jessica F says
This is a perfect recipe, thank you! It's so fast and easy, and the tenders came out juicy and delicious. I'm so glad you shared your method.
Sue PG says
Omg these are perfect. Thank you!
Stephanie G says
This was so easy and so yummy! I’ll definitely make it again!
MICHELLE MCDONALD says
So easy, fast, and good. My tenders were done after about 12 minutes. Will make this again for sure! I didn't have tamari so used low sodium soy sauce instead.
Terra Davis says
In your description of the Baked Chicken Tenders, you said they were gluten free and the description of the Tamari on Amazon says it has wheat in it. Just a heads up. Thanks for the recipe!
Michelle C says
Most Tamari are gluten free.
Juli says
The winner at 8:30 pm on a Thursday night.
Julie says
Meant to give 5 stars too!
Julie says
I needed a "chicken for dummies" kind of recipe as I pretty much suck when it comes to preparing anything (with exception to mixed salad greens and raw veggies thrown in a bowl). This has saved me! I have prepared chicken tenders 3x this month adding them to my salads, shredding them up for pitas, chicken salad sandwiches, and even munching on them for a snack.
Thank you for an easy but tasty recipe!
Bun says
Not ready in 15 minutes lol
Jennifer Banz says
The size of chicken pieces varies greatly that is why I stress to use a meat thermometer in the instructions.
patty tuthill says
made this chicken tender recipe the other day and they really came out nice and juicy
Chris says
Thanks Jennifer for another easy and delicious recipe. I did not have Tamari so used low sodium soy sauce.
Maria says
So easy, so delicious! No lie….will become a family favorite. Thanks!
Cindy says
These chicken tenders were so easy to make and really flavorful!