Can I use chicken thighs instead of breasts?

Chicken breasts work best because they hold their shape and soak up the marinade nicely. I don’t recommend thighs for this recipe since they tend to release more moisture, which can make the coating less crispy.

How long should I marinate the chicken?

I recommend marinating for at least 1 hour, but if you have time, overnight soaking in the milk and spices will give the chicken even more tenderness and flavor. Just be sure to keep it refrigerated.

Can I make this recipe gluten-free?

Absolutely! Substitute the panko breadcrumbs with your favorite gluten-free breadcrumbs or crushed nuts like almonds. The texture will be slightly different but still incredibly tasty and crisp.

Is it possible to cook these tenders in an air fryer?

Yes! Cooking them in an air fryer works great and usually reduces cook time. Just follow the same breading process, then air fry at 400°F for about 10-12 minutes, flipping halfway through.

Oven Fried Chicken Tenders: Crispy & Healthy Dinner Favorite

Description

Oven-Fried Chicken Tenders are a healthier alternative to traditional fried chicken, featuring crispy panko-coated chicken strips baked to golden perfection. Marinated in a flavorful garlic and onion powder-infused milk bath, these tenders offer a deliciously juicy texture with a smoky paprika kick, perfect for a quick and easy meal.

Ingredients

Scale

Chicken Marinade

1 cup milk
1 teaspoon garlic powder
1 teaspoon onion powder
Kosher salt, to taste
Black pepper, to taste
1½ pounds boneless chicken breasts, trimmed and cut into about 3 strips each

Breading

2 tablespoons avocado or olive oil
½ cup panko breadcrumbs
1 tablespoon smoked paprika
½ tablespoon dried parsley or oregano
Kosher salt, to taste
Black pepper, to taste

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Instructions

Marinate the Chicken: In a mixing bowl, whisk together 1 cup milk, 1 teaspoon garlic powder, 1 teaspoon onion powder, kosher salt, and black pepper to taste. Add the chicken strips and soak for at least 1 hour or overnight for maximum flavor.
Preheat Oven and Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper, then drizzle 2 tablespoons of avocado or olive oil over it and spread evenly to cover the surface.
Prepare Seasoned Breadcrumbs: In a large resealable plastic bag, combine ½ cup panko breadcrumbs, 1 tablespoon smoked paprika, ½ tablespoon dried parsley or oregano, along with a pinch of salt and pepper.
Coat the Chicken: Drain the marinated chicken strips and add them to the bag with the seasoned breadcrumbs. Shake well to coat evenly. Alternatively, dip each chicken strip individually into the breadcrumb mixture until fully coated.
Arrange on Baking Sheet: Place the breaded chicken strips onto the prepared baking sheet, spacing them apart to ensure even cooking and crispiness.
Bake the Chicken: Bake in the preheated oven for 18 minutes, flipping the tenders halfway through the cooking time to achieve a golden and crispy crust on both sides.
Serve: Remove from the oven and serve immediately with your choice of healthy sides and dips. Enjoy your crispy oven-fried chicken tenders!

Notes

Adjust seasonings to your preference; add chili or cayenne pepper for a spicy kick.
If chicken tenders aren’t available, boneless chicken breasts cut into strips are a great substitute; avoid using chicken thighs for this recipe.
These tenders can also be cooked in an air fryer for a crispier texture.
Store leftovers in the refrigerator for up to 4 days and reheat for best results.

Nutrition

Serving Size: 1 serving
Calories: 300 kcal
Sugar: 2 g
Sodium: 350 mg
Fat: 10 g
Saturated Fat: 2 g
Unsaturated Fat: 7 g
Trans Fat: 0 g
Carbohydrates: 20 g
Fiber: 1 g
Protein: 35 g
Cholesterol: 90 mg