Healthy Oven Baked Chicken Tenders are the perfect 30-minute weeknight meal. Juicy chicken coated in a gluten-free, garlic parmesan breading and baked until crispy and golden brown.
If you’re a fan of tender chicken, we also have a traditional and very easy Baked Chicken Tenders recipe that you’ll also love!
You are seriously gonna want to try this recipe! We can’t get enough of these Healthy Baked Chicken Tenders. We usually double the batch because everyone wants seconds and there never seems to be enough.
We also love the fact that these Oven Baked Chicken Tenders bake in about 20 minutes, so dinner is on the table in roughly 30 minutes.
Traditionally, the tenders are dredged in flour, then dipped in an egg mixture, then coated in breadcrumbs.
Not here! For this healthier version, there are no flour or bread crumbs, but you still end up with crispy, yet tender chicken pieces.
If you prefer a traditional Chicken Tenders we have that too!
Total bonus in the mom handbook! Definitely add these to your Weekly Meal Planning!
One of the great things about this recipe is you can customize the spice in your breading. My daughter was helping make them and added a little too much cayenne pepper, but they still turned out tasty as ever!
So, technically, tenders are breast meat, but we like to use chicken thighs in this recipe. They come out juicy and create such a wonderful flavor.
You can either buy chicken tenders or purchase thighs and cut them into tender-size pieces.
Preheat your oven to 425 degrees F. Next, line your baking sheet with parchment paper.
Now, gather all your supplies. You’ll need two shallow bowls or plates for this recipe. One for the egg and one for the almond flour breading mixture. The spices (including salt and pepper if using) and parmesan go into the almond flour to create the yummy, yet healthier breading.
For efficiency, we like to create a little assembly line. First, dip the chicken into the egg and then the breading. Then, put it on the parchment-lined baking pan.
You dip each piece of chicken into the egg and then the breading. Place on the baking sheet. Then it’s ready to slide into the oven and bake and until nice and crispy.
So, we’ve tried the recipe in several ways. We like using parchment paper to line the baking sheet.
The parchment helps get the delicious crispy coating. Also, flipping the pieces halfway through the cooking time to ensure you have crispy chicken on both sides.
Plus, it’s easy to clean up!
For our family, we really like our chicken tenders crispy, so we bake them at a higher temperature – 425 degrees Fahrenheit for about 12 – 13 minutes.
Depending on the size of your tenders, it may take a few minutes longer. Just to be sure, we always test with a meat thermometer to make sure they’re done.
Note: Chicken is done when the internal temperature reaches 165 degrees F.
With this higher temperature, you don’t need to leave them in the oven that long. However, flipping the tenders halfway through is crucial to get them crispy on both sides.
For Honey Mustard Dipping Sauce:
Mix 2 tablespoons honey with 1 tablespoon mustard. This 2:1 ratio of honey to mustard can be used to create any amount of sauce.
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Meat Thermometer – the best way to tell if meat or poultry is done and safe to eat. Instant read and easy to use.
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Traditional Baked Chicken Tenders
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