Baked Chicken Tenderloins
Our oven baked chicken tenderloin recipe is quick and kid-friendly - with no breading! This 20-minute recipe uses chicken tenderloins for a fast, easy, light dinner.
Servings: 6 servings
Calories: 169kcal
Equipment
- Baking Sheet or rimmed baking sheet
- dipping trays or plate
Ingredients
- 2 tablespoons melted butter or cooking oil
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1½ pounds chicken tenderloins fresh or frozen *for frozen, see Notes below
Instructions
- Preheat oven to 350ºF or Air Fryer to 325ºF. Prepare the shallow casserole dish or baking sheet by spraying with cooking oil or use parchment paper.
- Add all seasonings to a dipping tray and stir gently so they are all well incorporated. Use a separate tray for the melted butter or oil.
- Dry the chicken pieces with a paper towel before dipping, dip the chicken strips in the butter to coat on all sides. Let excess butter slide off before dipping them into the seasoning. Flip the chicken and dip the other side into the seasoning, being sure to cover the entire tenderloin in seasoning.
- Place dipped chicken on the prepared casserole pan or baking sheet in a single layer. Add fresh or frozen green beans, asparagus, broccoli, or small diced potatoes (see below) to the sheet, if desired.
Baking Instructions
- Bake for 15 minutes, until the chicken tenders reach an internal temperature of 165ºF in the center. If your chicken tenderloins are about 1.5 inches thick or more, add 2-3 minutes bake time and start checking for an internal temperature of 165ºF at the 15 minute mark. Serve the chicken tenders warm with your favorite dipping sauces like ranch, BBQ, or honey mustard.
Air Fry Instructions
- Air fry the chicken tenderloins for 10-15 minutes. Check the internal temperature of the chicken strips to ensure they are 165º internally before serving.
- Serve the chicken tenders warm with your favorite dipping sauces like ranch, BBQ, or honey mustard.
Video
Notes
TFN Pro Tip: Dry the chicken before dipping! This helps the butter and seasonings stick, so the outside is golden and well seasoned while the inside stays tender and juicy, with no breading.
Ingredient Notes:
- Add 3 minutes baking time for frozen chicken tenderloins.
- If using diced potatoes, ensure that the size of the potatoes are less than 1" dice so they will be baked through.
- Standard tenderloins: bake 15 minutes at 350ºF, then check.
- Larger tenderloins (about 1.5 inches thick or more): add 2 to 3 minutes and start checking at 15 minutes.
- Frozen tenderloins: add 3 minutes.
- Air fryer at 325ºF: 10 to 15 minutes.
- Always check for 165ºF in the thickest piece.
- Mix up the spices – use your preferred spices. Feel free to swap or add spices, like Italian seasonings, chili powder, cumin, or cayenne pepper for some heat.
- Air fryer chicken tenders – the instructions are in the recipe below!
- Put cooked and cooled chicken strips in a sealed container and keep them in the fridge for up to 3-4 days.
- They also freeze very well! Seal in an airtight bag or storage container and keep in the freezer for up to 3 months.
Nutrition
Serving: 4ounces | Calories: 169kcal | Carbohydrates: 1g | Protein: 24g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 83mg | Sodium: 356mg | Potassium: 442mg | Fiber: 0.2g | Sugar: 0.1g | Vitamin A: 177IU | Vitamin C: 3mg | Calcium: 11mg | Iron: 1mg
