Description
Easy healthy baked chicken tenderloins without breading and with a dry rub that cook in just 10 mins! Dip in your favorite sauce or use in recipes.
Ingredients
Scale
- 2 lb chicken tenders
- 1/4–1/2 cup butter (melted) or olive oil
- 3–4 Tbsp chicken rub (homemade or store-bought)
- 1 Tbsp sweet paprika
- 1 Tbsp garlic powder
- 2 tsp onion powder
- 2 tsp Italian seasoning
- 2 tsp sweetener (brown sugar or sugar-free golden monk fruit)
- 1/2 tsp fine sea salt
- 1/2 tsp freshly ground black pepper
- 1/4 tsp cayenne pepper
- Chopped fresh parsley for garnish
Instructions
- Step: Preheat the oven to 400F and put the oven rack in the center position.
- Step: In a small bowl combine the paprika, garlic powder, onion powder, Italian seasoning, sweetener, salt, black pepper, and cayenne pepper.
- Step: Cube the butter and add it to a shallow dish. Microwave it in 20-second increments until it’s melted, stirring as needed. Alternatively, you can use olive oil instead of butter or do 50/50.
- Step: Dredge the tenders in the melted butter, or you can brush it on the chicken to use less of it. Lay the raw chicken on a baking sheet.
- Step: Sprinkle the seasoning on both sides of the tenderloins.
- Step: Bake the chicken until golden brown for a total of 10-12 minutes or until the internal temperature of the chicken reaches 160-162F. Let the chicken rest for 5 minutes, it will continue cooking and should reach 165 F. Enjoy!
- Step: Garnish with chopped fresh parsley and your favorite dipping sauces.
Notes
Use them in your favorite recipes like a main dish of chicken salad or sliced on top of pasta, or eat them as a main dish alongside your favorite dipping sauce. The rub mix makes a little more than you’ll need in the recipe, just coat the chicken with rub to your personal taste.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Chicken
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 tenderloin
- Calories: 145 kcal
- Sugar: 1 g
- Sodium: 280 mg
- Fat: 7 g
- Saturated Fat: 3 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
- Protein: 19 g
- Cholesterol: 75 mg
Keywords: chicken tenders, baked chicken, low carb, gluten free, healthy dinner, oven baked