Easy and Flavorful Baking Chicken Tenderloins at Home
What Is the Recipe for Baking Chicken Tenderloins?
🍗 BAKED CHICKEN TENDERLOINS – Toss tenderloins with melted butter, smoked paprika, garlic powder, onion powder, Italian seasoning, salt, pepper, red pepper flakes, and a touch of brown sugar. Bake until golden and juicy. It’s an easy, flavorful way to enjoy a quick dinner that feels homemade and satisfying.
Baking chicken tenderloins is one of the easiest and most reliable ways to prepare this lean cut of meat.
These small, tender chicken strips come from the underside of the chicken breast and cook quickly in the oven, making them a convenient option for busy weeknights or meal prep.
There are plenty of ways to enjoy oven-baked chicken tenders. You can season them with garlic butter for a rich, savory flavor, coat them in simple herbs and spices, or add a bit of heat with paprika and cayenne pepper.
Some people bake them plain with salt and pepper, while others pair them with keto-friendly sauces like ranch or garlic aioli.
In this post, you’ll learn what baking chicken tenderloins involves, whether it’s suitable for a keto lifestyle, what ingredients and tools you’ll need, and a step-by-step guide to make homemade chicken tenders at home.
We’ll also cover nutrition facts, expert tips, serving ideas, storage advice, and answers to common questions to help you get the best results every time.
Table of Contents:
- What Is Baking Chicken Tenderloins?
- Is Baking Chicken Tenderloins Keto-Friendly?
- Ingredients to Prepare
- Ingredient Measurement
- Equipment You’ll Need
- How to Make Baking Chicken Tenderloins
- Baking Chicken Tenderloins Recipe Nutrition
- Expert Tips for Perfecting Your Baking Chicken Tenderloins
- Serving and Pairing Ideas
- How to Store Baking Chicken Tenderloins
- More Keto Recipes You Can Make at Home
- Frequently Asked Questions
- Final Thoughts
What Is Baking Chicken Tenderloins?
Baking chicken tenderloins is a simple cooking method where small, boneless strips of chicken are seasoned and cooked in the oven.
These tender pieces come from the underside of the chicken breast and are known for their soft texture and quick cook time.
Baking them keeps the meat juicy on the inside while giving the outside a lightly crisp, flavorful finish.
This method is popular because it requires minimal prep and works well with different seasonings, marinades, or sauces.
Whether you prefer a basic salt-and-pepper rub, a buttery garlic blend, or bold spices like paprika and cayenne, baked tenderloins easily absorb flavors.
They’re perfect for quick dinners, meal prep, or keto-friendly meals since they’re naturally low in carbs and high in protein. It’s a go-to technique for anyone looking for a fast, healthy, and satisfying Easy chicken recipe.
Is Baking Chicken Tenderloins Keto-Friendly?
Yes, baking chicken tenderloins is keto-friendly. Breaded chicken tenders are naturally low in carbs and packed with lean protein, making them a smart choice for anyone following a low-carb or ketogenic lifestyle.
Since keto focuses on cutting down carbs while increasing healthy fats and protein, these tender strips of chicken fit right in.
The key is in how you season and prepare them. Avoid breading or sauces that contain added sugars, starches, or processed ingredients. Instead, stick with keto-friendly seasonings like garlic powder, paprika, herbs, butter, vegetable oil, avocado oil, or olive oil.
You can even pair them with your favorite dipping sauce, like ranch, honey mustard sauce, BBQ sauce, or spicy mayo, to add extra fat and flavor. Baked chicken tenderloins are not only easy to make but also a reliable, satisfying option for keeping your meals keto-approved.
Ingredients to Prepare
Ready to gather your kitchen essentials? Here’s what you’ll need for a simple, flavorful baked chicken tenderloin dish:
- Chicken tenderloins: Lean, tender strips of white meat that cook quickly and soak up seasonings beautifully, making them perfect for a fast, flavorful baked dish.
- Butter: Adds rich, savory flavor and helps keep the chicken juicy as it bakes, creating a lightly crisp, golden finish on the surface.
- Red pepper flakes: Bring a subtle heat and extra depth to the seasoning blend, giving the baked chicken fingers a gentle, warming kick.
- Pepper: Provides a sharp, earthy spice that balances the richness of butter and sweet notes from other seasonings in the mix.
- Smoked paprika: Lends a bold, smoky flavor and deep red color that enhances both the taste delicious and appearance of the baked tenderloins.
- Italian seasoning: A fragrant blend of herbs like oregano, basil, and thyme that delivers a balanced, aromatic base to complement the chicken.
- Garlic powder: Infuses a mellow, savory garlic note throughout the dish without the risk of burning like fresh garlic might in a hot oven.
- Onion powder: Offers a mild, sweet onion flavor that rounds out the spice mix, adding a bit of warmth without overpowering other ingredients.
- Salt: Essential for enhancing every other seasoning, it helps draw out the natural flavors of the chicken and spices during baking.
- Brown sugar: A touch of sweetness that caramelizes as it bakes, balancing spices and adding a hint of rich, golden color to the tenderloins.
Ingredient Measurement
Let’s break down the exact ingredient amounts you’ll need for perfectly baked tenderloins.
- 1 pound of chicken tenderloins
- ¼ cup of butter
- ¼ teaspoon of red pepper flakes
- ¼ teaspoon of pepper
- 1 tablespoon of smoked paprika
- 1 tablespoon of Italian seasoning
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1 teaspoon of salt
- 1 tablespoon of brown sugar
Feel free to double or halve these amounts depending on how many mouths you’re feeding.
Equipment You’ll Need
Here’s what you’ll need to bake chicken tenderloins easily and without the mess:
- Oven
- Microwave
- Small bowl
- Baking sheet
- Parchment paper
- Cooking spray
How to Make Baking Chicken Tenderloins
Baking chicken tenderloins is one of those simple, no-fuss dishes that always delivers big flavor with minimal effort. It’s the kind of recipe you can rely on for busy weeknights or casual dinners.
With a few pantry spices and tender cuts of raw chicken, you’re set. Let’s break down the steps to get started.
Step 1: Preheat and Mix the Seasoning Butter
- Preheat your oven to 180°C (350°F). In the meantime, melt the butter in the microwave until fully liquefied.
- In a small bowl, stir together the melted butter with smoked paprika, Italian seasoning, brown sugar, salt, black pepper, garlic powder, onion powder, and red pepper flakes. Mix well to create a flavorful coating.
Step 2: Coat the Chicken
- Dip each chicken tenderloin into the seasoned butter mixture, making sure each piece is thoroughly coated tenders.
- Arrange the coated chicken in a single layer on a prepared baking sheet lined with parchment paper.
- If you’d like, lightly spray the parchment with cooking spray to help prevent sticking.
Step 3: Bake and Serve
- Bake the chicken in the preheated oven for 25 to 30 minutes, or until the internal temperature reaches 165°F.
- Once done, remove from the oven and serve warm.
Baking Chicken Tenderloins Recipe Nutrition
This baked chicken tenderloins recipe delivers plenty of lean protein while keeping calories in check. Thanks to a simple blend of spices and a touch of butter, you get bold flavor without unnecessary extras.
It’s a great choice for anyone watching carbs or aiming for a lighter meal option. Let’s take a closer look at the nutrition breakdown for this easy, satisfying, shallow dish.
Here’s the approximate nutritional breakdown per serving:
- Calories: 256 kcal
- Total fat: 15 grams
- Net carbs: 5 grams
- Protein: 25 grams
Expert Tips for Perfecting Your Baking Chicken Tenderloins
Want to turn good chicken into great chicken? Keep these tips in your back pocket:
- Pat the tenderloins dry: Removing excess moisture helps the seasonings stick better and encourages a light, golden crust as they bake.
- Use even-sized pieces: Try to bake tenderloins that are similar in size so they cook evenly and stay juicy.
- Don’t skip the butter: A little melted butter adds richness and keeps the chicken moist while enhancing the seasoning blend.
- Adjust spice levels to taste: Control the heat by increasing or reducing the red pepper flakes, depending on your preference.
- Line your baking pan: Using parchment paper or foil makes cleanup easy and prevents sticking.
- Preheat the oven fully: Ensures the chicken starts cooking at the right temperature for the best texture and flavor.
- Let them rest before serving: Giving the tenderloins a couple of minutes to rest after baking helps the juices settle inside the meat.
- Use a meat thermometer: Check for an internal temperature of 165°F to avoid overcooking and drying out the chicken.
- Pair with simple sides: Serve these tenderloins with roasted veggies, a fresh salad, or cauliflower rice to keep things light and balanced.
- Double the batch for meal prep: These tenderloins store well in the fridge and make an easy protein option for lunches or quick dinners later in the week.
Serving and Pairing Ideas
Crispy chicken tenders play well with just about anything. Here are some best pairing ideas:
Serving Ideas:
- Serve over cauliflower rice: This low-carb, fluffy alternative to regular rice soaks up the buttery, seasoned juices from the baked chicken, making every bite flavorful and satisfying without the heaviness.
- Add to a crisp salad: Slice the tenderloins while warm and layer them over fresh greens, cucumbers, tomatoes, and a bright vinaigrette for a light, protein-packed lunch or dinner option.
- Stuff into lettuce wraps: Tuck pieces of seasoned chicken into crisp romaine or butter lettuce leaves with sliced avocado and a touch of barbecue sauce for a simple, handheld, carb-friendly meal.
- Use in grain bowls: Add baked tenderloins to a bowl of quinoa or brown rice with roasted veggies, feta, and a drizzle of lemon-tahini dressing for a filling, balanced meal.
- Top with a garlic herb butter: Right before serving, melt a spoonful of garlic and herb-infused butter over the chicken for a rich, aromatic finish that takes the flavors up a notch.
Pairing Ideas:
- Roasted broccoli or asparagus: Toss these veggies with olive oil, salt, and pepper, then roast until crisp-tender. Their mild flavor complements the chicken’s seasoning without competing for attention.
- Garlic mashed cauliflower: A creamy, comforting side with a mellow garlic kick that pairs beautifully with the bold, smoky spices on the baked tenderloins while keeping carbs in check.
- Zucchini noodles or spaghetti squash: Both options deliver a light, slightly sweet contrast to the savory chicken, making for a well-rounded plate that feels indulgent yet guilt-free.
- Classic coleslaw: The cool, crisp crunch and tangy dressing of coleslaw offer a refreshing counterbalance to the warm, seasoned chicken, perfect for casual dinners or gatherings.
- Iced herbal tea or sparkling water with lemon: Clean, bright drinks like these keep the meal feeling light and refreshing while cleansing the palate between bites of seasoned chicken.
How to Store Baked Chicken Tenderloins
Storing leftover chicken tenders properly is key to keeping them fresh for later meals. Once they’ve cooled to room temperature, place the tenderloins in an airtight container to maintain their moisture and flavor.
If you’re planning to eat them within a few days, store the container in the refrigerator for up to 3-4 days.
For longer storage, you can freeze baked chicken tenderloins. Simply wrap them tightly in plastic wrap or aluminum foil, then place them in a freezer-safe bag or container.
They’ll stay good in the freezer for up to 2-3 months. When you’re ready to enjoy them, thaw them overnight in the fridge and reheat in the oven or microwave. This way, you’ll have a quick, keto-friendly meal ready to go whenever you need it!
More Keto Recipes You Can Make at Home
Craving more keto-friendly goodness? If you loved this recipe for healthy baked chicken tenders, you’ll want to try these next delicious recipes, especially if you’ve tried this recipe and enjoyed it!:
- Baked Chicken Quarters Recipe: Your New Go-to Meal
- Baked Chicken Tenders Recipes No Breading, All Flavor!
- Baked Stuffed Chicken Breast: Simple Steps, Amazing Taste
- Chicken Bake Costco: Unveiling the Mouthwatering Recipe!
- Baked Lamb Chops in 3 Easy Steps (With Pro Tips)
- Slow Cooker Chicken Wings: Finger-Lickin’ Good Recipes
Frequently Asked Questions
How Long Does It Take to Bake Chicken Tenderloins?
Baking chicken tenderloins typically takes about 20-25 minutes at 375°F (190°C). The exact time may vary depending on the size of the tenderloins and your oven. To ensure they’re fully cooked, check that the internal temperature reaches 165°F (74°C). This ensures a juicy chicken and a safe-to-eat result.
What Is the Safe Temperature for Chicken Tenderloin?
The safe internal temperature for cook chicken tenders is 165°F (74°C). Using a meat thermometer is the most reliable way to ensure they’re fully cooked. This temperature guarantees the chicken is safe to eat, tender, and juicy, without being overcooked or dry.
Is It Better to Bake Chicken Covered or Uncovered?
It’s generally best to bake chicken tenderloins uncovered. This allows the heat to circulate evenly, giving the chicken a slightly crisp exterior. However, if you want a juicier result, you can cover them for part of the cooking time and uncover them near the end for browning.
Final Thoughts
Baking chicken tenderloins is one of the simplest ways to prepare tender, flavorful, and healthier chicken tenders at home.
Whether you’re using basic spices, a garlic butter blend, or going for Easy Baked Chicken Tenders with Panko bread crumbs for a crunchier option, this method is quick and reliable.
We’ve walked through what baking chicken tenderloins is, the keto-friendly benefits, ingredient tips, step-by-step instructions, and how to store leftover chicken tenders for later.
You can serve these tenders on a rimmed baking sheet lined with parchment for easy cleanup or try Air Fryer Chicken Tenders if you prefer a crispier finish.
Remember to check for a golden brown color and always remove the tendon for the best texture. Pair them with a honey mustard dipping sauce or enjoy them plain for a light, low-carb meal.
This Chicken Tenders Recipe is one to keep on hand for busy nights, meal prep, or whenever you need cooked chicken ready to go. If you’d like, review recipe tips and experiment with different seasonings.
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