Description
Crispy and flavorful oven-fried chicken tenders marinated in a spiced milk mixture, coated with smoked paprika and panko breadcrumbs, and baked to golden perfection. Perfect as a healthy alternative to traditional fried chicken with a crunchy texture and savory taste.
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, to taste
- Black pepper, to taste
Coating and Baking
- 2 tablespoons avocado or olive oil
- ½ cup panko breadcrumbs
- 1 tablespoon smoked paprika
- ½ tablespoon dried parsley or oregano
- Salt, to taste
- Black pepper, to taste
Instructions
- Marinate the chicken: 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 strips, ensuring they are submerged in the marinade. Cover and refrigerate for at least 1 hour or overnight for best flavor.
- Preheat the oven: Set your oven to 400°F. 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 evenly over the bottom of the baking sheet, spreading it to cover all areas to help the chicken crisp up without sticking.
- Mix the coating: In a large Ziploc bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, a pinch of salt, and pepper. Seal the bag and shake to mix well.
- Coat the chicken: Drain the chicken strips from the marinade and add them to the breadcrumb mixture bag. Shake well to coat each piece evenly. Alternatively, dip each strip individually in the breadcrumb mixture for a thorough coating.
- Arrange for baking: Place the coated chicken strips spaced evenly on the prepared baking sheet, ensuring they do not touch for even cooking and crispiness.
- Bake: Transfer the baking sheet to the oven and bake for 18 minutes, flipping the chicken strips halfway through cooking to achieve golden brown and crispy tenders.
- Serve: Remove the tenders from the oven and serve immediately with your favorite healthy sides and dips. Enjoy the crispy, flavorful chicken tenders!
Notes
- Customize the seasoning by adding chili powder or cayenne pepper for a spicy kick.
- Chicken breasts are recommended over thighs for best texture; tenders work well.
- These chicken tenders can also be cooked in an air fryer if preferred.
- Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition
- Serving Size: 1 serving
- Calories: 310 kcal
- Sugar: 2 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 1 g
- Protein: 35 g
- Cholesterol: 85 mg
