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BBQ-chicken-tenders-sheet-pan-dinner.
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5 from 8 votes

Baked BBQ Chicken Tenders

Make dinner easy and delicious with baked BBQ chicken tenders! This simple sheet pan meal is perfect for busy nights and full of flavor.
Prep Time5 minutes
Cook Time28 minutes
Total Time33 minutes
Course: Dinner, Entree
Cuisine: American
Keyword: sheet pan dinner, chicken tenders, sheet pan chicken, bbq chicken tenders, baked bbq chicken tenders
Servings: 6 servings
Calories: 170kcal
Author: Renae Gerhardstein

Equipment

  • baking sheet or casserole dish
  • basting brush

Ingredients

  • 1½ pounds chicken tenders (tenderloins) thawed
  • 2 teaspoons all-purpose seasoning we use Kinder's "The Blend"
  • ½ cup BBQ sauce or your favorite brand

optional

  • 4 potatoes scrubbed and 1" dice
  • 12 ounces (about 3 cups) fresh green beans

Instructions

  • Preheat oven to 400ºF.
    Prepare a sheet pan by spraying it with non-stick cooking spray, or line with parchment paper.
  • Add chicken tenders to the prepared baking sheet; season both sides with all-purpose seasoning.
    If using firm vegetables like potatoes, brush or drizzle with olive oil and seasoning. Wait to add softer vegetables like green beans until the final 10 minutes of cooking time.
  • Place pan in preheated oven and cook for 18 minutes.
    Remove sheet pan from the oven, and brush tenders with BBQ sauce. Add green beans (or other soft veggies) to baking sheet, placing them close to the edges for better roasting.
  • Return pan to the oven and continue cooking for an additional 10 minutes, until BBQ chicken reaches an internal temperature of 165ºF in the center.
    The potatoes should be tender when pierced with a fork and the green beans should be soft.
  • Serve the chicken sheet pan dinner with extra BBQ sauce for dipping.

Notes

*Nutritional Facts are calculated without potatoes and green beans*
  • Place soft vegetables like green beans along the outer edges of the sheet pan. This way, air circulates around them, so they roast better.
Recipe Variations:
    • Crispy BBQ chicken tenders: For a crunchy twist, coat the tenders in a seasoned breadcrumb mixture before baking. Whisk together eggs and dip each piece, then dredge in a blend of panko, breadcrumbs, garlic powder, and paprika. Bake until golden, then brush with homemade BBQ sauce during the final 10 minutes.
    • Classic BBQ chicken thighs: Swap out tenderloins for chicken thighs (boneless or bone-in) for deeper flavor. Season with kosher salt, black pepper, and a touch of butter before baking. Finish with a layer of BBQ sauce and return to the oven until bubbling and caramelized.
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    • Smoky sheet pan BBQ chicken breasts: Use skinless chicken breasts or sliced BBQ chicken breast for a leaner option. Season generously with salt, pepper, and a little paprika. Bake alongside sliced bell peppers, then stir halfway through cooking for even browning.
    • Southern-style BBQ chicken bake: Marinate your chicken in homemade BBQ sauce overnight for extra richness. Use garlic powder, paprika, and a pinch of salt to season. Add a side of butter-tossed green beans on the pan, and serve with a crunchy breadcrumb topping for added texture.
Storing Instructions:
  • Store your leftovers in an airtight container in the refrigerator. They'll be good for up to 3–4 days.
  • Reheat on high in the microwave for 2-3 minutes or until the chicken is 165ºF in the center.

Nutrition

Serving: 4ounces | Calories: 170kcal | Carbohydrates: 10g | Protein: 24g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1540mg | Potassium: 475mg | Fiber: 0.2g | Sugar: 8g | Vitamin A: 87IU | Vitamin C: 2mg | Calcium: 14mg | Iron: 1mg