Soy-Free Crispy Baked Chicken Tenders
Elevate your dinner game with these irresistible Soy-Free Crispy Baked Chicken Tenders—perfect for families seeking allergy-friendly comfort food! Marinated in buttermilk for tender and juicy chicken, then coated in a spiced blend of flour and cornmeal, these oven-baked tenders deliver a satisfying crunch without the need for frying. With simple pantry staples like paprika, garlic powder, and onion powder, this recipe is packed with flavor while staying soy-free and wholesome. Ready in under 45 minutes, these golden-brown chicken tenders are ideal for easy weeknight meals, game-day appetizers, or kid-approved lunches. Serve them with your favorite dipping sauces or pair with fresh veggies for a balanced, crowd-pleasing dish that everyone will love!
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Recipe Information
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
- as needed olive oil spray
- 1 tablespoon optional: fresh parsley, chopped
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil and lightly spray with olive oil.
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.
In a shallow dish, combine flour, cornmeal, paprika, garlic powder, onion powder, salt, black pepper, and baking powder.
In another shallow dish, whisk together the milk and eggs until well combined.
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.
Repeat the coating process with the remaining chicken tenders.
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.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the coating is crispy and golden brown.
Optionally, garnish with chopped fresh parsley before serving.
Serve immediately with your favorite dipping sauces or as part of a meal.
Nutrition Facts
Calories |
2544 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.3 g | 135% | |
| Saturated Fat | 25.9 g | 130% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 637 mg | 212% | |
| Sodium | 4813 mg | 209% | |
| Total Carbohydrate | 263.7 g | 96% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 21.7 g | ||
| Protein | 136.4 g | 273% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 609 mg | 47% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 2213 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
