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Allison Bryant

Oven Baked Chicken Tenders

A game-changing high-protein, low-carb dinner with no breadcrumbs or flour. Juicy chicken tenders coated in olive oil and a savory spice blend, then oven-roasted to a golden-brown finish. Keto-friendly, gluten-free, macro-friendly, and perfect for meal prep or quick weeknight dinners.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs chicken tenders (or chicken breasts sliced into uniform strips)
  • 2 tablespoons olive oil
  • to taste paprika
  • to taste lemon pepper seasoning
  • to taste dried parsley
  • 1 pinch salt
  • 1 pinch black pepper

Equipment

  • Large rimmed baking sheet lined with parchment paper
  • Small mixing bowl
  • Large mixing bowl
  • Whisk
  • Tongs or hands for tossing

Method
 

  1. Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper.
  2. In a small bowl, whisk together paprika, lemon pepper seasoning, dried parsley, salt, and black pepper.
  3. Place chicken tenders in a large mixing bowl. Drizzle with olive oil and toss until evenly coated.
  4. Sprinkle the spice blend over the chicken. Toss again using hands or tongs until every tender is generously coated.
  5. Arrange tenders on the prepared baking sheet in a single layer, not touching, to allow hot air to circulate.
  6. Bake for 15–18 minutes until cooked through and golden. Optional: broil for the final 2 minutes for extra color, watching closely to prevent burning.

Notes

No alcoholic ingredients used. Pork-free. Gluten-free, keto-friendly, low-carb. For air fryer: cook at 380°F for 10–12 minutes, shaking basket halfway. Store leftovers in airtight container in refrigerator up to 3 days; reheat in oven or air fryer to maintain texture. Variations: add cayenne or red pepper flakes for heat, or dried rosemary/thyme for an herbal profile. Avoid overcrowding the pan so tenders roast instead of steam. Ensure oven is fully preheated before baking.