Soy-Free Crispy Baked Chicken Tenders
Say goodbye to processed ingredients with these Soy-Free Crispy Baked Chicken Tenders—perfectly golden, crunchy, and bursting with flavor! This healthier twist on a classic comfort food features juicy chicken tenders marinated in tangy buttermilk, coated in a flavorful cornmeal and flour mixture seasoned with paprika, garlic, and onion powder. Baked to crispy perfection without the need for frying, this dish is a fantastic weeknight dinner option or kid-approved snack. With simple steps, no soy-based ingredients, and minimal prep time, these chicken tenders fit seamlessly into any family-friendly meal plan. Serve with your favorite dipping sauce or a fresh side salad for a satisfying and delicious experience!
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Ingredients
- 1 pound chicken tenders
- 1 cup buttermilk
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup all-purpose flour
- 0.5 cup cornmeal
- 1 teaspoon baking powder
- 0.5 cup milk
- 2 large eggs
- 0 as needed olive oil spray
- 1 tablespoon optional: fresh parsley, chopped
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil and lightly spray with olive oil.
Step 2
In a large bowl, combine the chicken tenders with the buttermilk and let them soak for about 15 minutes. Use this time to prepare the coating mixture.
Step 3
In a shallow dish, combine flour, cornmeal, paprika, garlic powder, onion powder, salt, black pepper, and baking powder.
Step 4
In another shallow dish, whisk together the milk and eggs until well combined.
Step 5
Remove a chicken tender from the buttermilk, allowing any excess to drip off. Dredge the tender in the flour-cornmeal mixture, then dip in the egg wash, and once more coat it in the flour-cornmeal mixture. Place it on the prepared baking sheet.
Step 6
Repeat the coating process with the remaining chicken tenders.
Step 7
Spray the tops of the coated chicken tenders with a light layer of olive oil to help them brown and crisp up in the oven.
Step 8
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the coating is crispy and golden brown.
Step 9
Optionally, garnish with chopped fresh parsley before serving.
Step 10
Serve immediately with your favorite dipping sauces or as part of a meal.
Nutrition Facts
| Serving size | (1160.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2543.7 |
| Total Fat 105.3g | 0% |
| Saturated Fat 25.9g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 636.6mg | 0% |
| Sodium 4813.0mg | 0% |
| Total Carbohydrate 263.7g | 0% |
| Dietary Fiber 15.6g | 0% |
| Total Sugars 21.7g | |
| Protein 136.4g | 0% |
| Vitamin D 262.6IU | 0% |
| Calcium 608.6mg | 0% |
| Iron 15.0mg | 0% |
| Potassium 2212.9mg | 0% |
Source of Calories