Low-Calorie Chicken Tenders No Breading

Finding a protein-rich dinner option that’s both healthy and satisfying can feel like an uphill battle. Between juggling work deadlines, after-school activities, and trying to avoid processed foods, it’s tempting to fall back on the same breaded chicken recipes we’ve all made countless times before.

That’s why these no-breading chicken tenders have become such a staple in my weekly meal rotation: they’re quick to prepare, naturally low-carb, and easily paired with whatever vegetables or sides you happen to have in your fridge.

What Kind of Chicken Should I Use?

For this recipe, you can use either chicken tenderloins (the small strip that comes from under the breast) or regular chicken breast cut into strips. If you’re using chicken breast, try to cut them into even-sized pieces about 1½ inches wide to ensure they cook uniformly. While both options work great, chicken tenderloins tend to be a bit more tender and cook slightly faster than breast strips. Just make sure whichever cut you choose is trimmed of any visible fat or tendon pieces – especially that tough white tendon often found in tenderloins. If you’re buying pre-cut strips from the store, look for ones that are similar in size to help them cook evenly.

Options for Substitutions

This simple chicken recipe is pretty flexible with its ingredients. Here’s what you can swap if needed:

• Chicken strips: If you can’t find chicken strips, you can use chicken breasts cut into 1-inch strips, or even chicken thighs cut into similar sizes. Just keep in mind that thighs might need an extra minute or two of cooking time.
• Olive oil: Any neutral cooking oil works here – try avocado oil, canola oil, or even melted butter for a different flavor.
• Brown sugar: You can use honey or maple syrup instead. If using either, just add a little less since they’re sweeter than brown sugar.
• Chipotle powder: No chipotle powder? Use regular chili powder, cayenne (use half the amount), or smoked paprika for that smoky kick.
• Spice blend: Feel free to adjust the spices to your taste. If you’re missing one or two of the spices (except salt), you can leave them out or double up on similar ones – more paprika or garlic powder works fine.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking chicken tenders without breading is keeping them juicy – cooking them at too high a temperature or for too long will leave you with dry, rubbery meat that no one wants to eat. To get perfectly cooked tenders, heat your pan until it’s medium-hot (not smoking), and cook them for just 4-5 minutes per side until they reach 165°F internal temperature. Another common mistake is overcrowding the pan – give each tender enough space so they can brown properly instead of steaming, which means cooking in batches if necessary. For the best flavor development, let the seasoned chicken rest for at least 10 minutes before cooking, and remember to let the cooked tenders rest for 3-5 minutes before serving to help retain their juices.

What to Serve With Chicken Tenders?

These seasoned chicken tenders are super flexible when it comes to side dishes! For a quick weeknight dinner, I like to serve them with a simple side salad and some roasted potatoes or sweet potato fries. If you’re looking to add more veggies to your plate, steamed broccoli or roasted green beans work really well with the smoky-sweet seasoning blend on the chicken. Since these tenders aren’t breaded, they’re perfect for topping rice bowls or serving over quinoa with your favorite sauce drizzled on top – I especially like honey mustard or ranch dressing for dipping.

Storage Instructions

Keep Fresh: These seasoned chicken tenders stay good in an airtight container in the fridge for up to 4 days. They’re perfect for meal prep and make great leftovers for quick lunches or dinners. I like to slice them up and add them to salads throughout the week.

Freeze: You can freeze these cooked chicken tenders for up to 3 months in a freezer-safe container or zip-top bag. Just make sure they’re completely cool before freezing. I usually separate them with parchment paper so they don’t stick together – this way, you can grab just what you need!

Reheat: To warm up your chicken tenders, pop them in the microwave for 1-2 minutes, or until heated through. For better results, reheat them in a skillet over medium heat for about 3-4 minutes, flipping once. This helps keep them juicy and prevents them from drying out.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 65-70 g
• Fat: 30-35 g
• Carbohydrates: 10-15 g

Ingredients

• 1 pound chicken strips
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon brown sugar
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon oregano, dried
• 1/4 teaspoon cumin
• 1/4 teaspoon chipotle powder
• 1/4 teaspoon black pepper

Step 1: Prepare the Chicken Tenders

Begin by patting dry the chicken breast tenders with paper towels to remove any excess moisture.

This helps the seasoning adhere better and ensures even cooking.

Step 2: Preheat the Oven and Prepare Baking Pan

Preheat your oven to 400°F (200°C).

While the oven is heating up, line a baking pan with parchment paper to prevent sticking and make cleanup easier.

Step 3: Coat Chicken with Olive Oil

In a medium bowl, place the chicken tenders and add 1 tablespoon of olive oil.

Toss them around in the bowl to ensure each tender is lightly coated with the oil.

Step 4: Mix and Apply the Seasoning

In a small bowl, combine 1 teaspoon of paprika, 1 teaspoon of brown sugar, ½ teaspoon of salt, ½ teaspoon of garlic powder, ½ teaspoon of onion powder, ½ teaspoon of dried oregano, ¼ teaspoon of cumin, ¼ teaspoon of chipotle powder, and ¼ teaspoon of black pepper.

Sprinkle this seasoning mix over the chicken tenders.

Using your hands, rub the seasoning onto the chicken so that it is evenly coated.

Step 5: Arrange and Bake

Place the seasoned chicken tenders on the prepared baking pan.

Be sure to leave some space between each piece to promote even cooking.

Bake the chicken tenders in the preheated oven for about 15-20 minutes, or until the internal temperature reaches 165°F (75°C).

Step 6: Rest and Serve

Remove the cooked chicken tenders from the oven and let them rest for a few minutes before serving.

This resting period allows the juices to redistribute throughout the meat, keeping them juicy and flavorful.

Enjoy your deliciously seasoned chicken tenders!