Oven Baked Chicken Tenders (Juicy, Easy, Never Dry)
These oven baked chicken tenders are juicy, simple, and ready in about 20 minutes. Made with chicken tenderloins, a quick marinade, and baked at the right temperature so they never turn out dry. This is an easy, high-protein meal you can make on repeat during the week.
Servings: 4
Calories: 189
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 400F (200C). 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.
Notes
- Chicken tenders (or chicken tenderloins) cook quickly, so start checking them at around 15 minutes to avoid overcooking.
- The most accurate way to know they’re done is to use a meat thermometer. Remove them from the oven as soon as they reach 165°F in the thickest part.
- If your tenders vary in size, smaller pieces may finish cooking sooner. You can remove those early and let the larger ones continue baking.
- The combination of oil and soy sauce acts like a quick marinade, helping keep the chicken juicy while adding flavor.
- If you removed the tendon and the chicken split, it may cook faster than expected. Check it a few minutes early.
- You can swap the seasoning to fit how you’re serving the chicken. This method works with almost any spice blend.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently so they don’t dry out.
Nutrition
Calories: 189 | Carbohydrates: 1g | Protein: 25g | Fat: 9g | Fiber: 0g