The Juiciest Oven Baked Chicken Tenderloins
Marinated in soy sauce, spicy brown mustard and spices these chicken tenderloins are perfectly juicy and great for meal prep. Pair them with rice and veggies, add them to salads, wraps and even sandwiches throughout the week.
They’re also great paired with your favorite dipping sauces as a deliciously lighter alternative to breaded chicken tenders. Make a batch of these and air fryer blackened chicken and alternate throughout the week for a easy prep.
Pair with sugar-free bbq sauce or homemade cottage cheese ranch dressing and dip away. There is so much you can do with this easy recipe, so make a bunch and have it for the week.
Why you’ll love this recipe:
- 39g of protein.
- Only a few simple ingredients.
- Quick way to feed the family a healthy dinner.
Ingredients and Substitutions:
These are the main ingredients and substitutions. See the recipe card below for the full ingredients list and instructions for this chicken tenderloin recipe.
- Chicken Tenderloins: or chicken breasts, cutlets or chicken thighs. Cooking time will be longer for chicken breasts as they’ll be much thicker.
- Soy Sauce: or coconut aminos.
- Olive Oil: vegetable oil or avocado oil.
- Spicy Brown Mustard: gives the tenders a little kick and tons of flavor.
Variations
- Add cayenne pepper or red pepper flakes for some heat.
- For something more like chicken fingers are chicken nuggets that are coated in panko breadcrumbs, try air fryer chicken patties.
- For air fryer chicken tenders, preheat air fryer to 400 degrees F. Arrange in a single layer and cook for 5-6 minutes on each side.
Dietary Modifications
- For gluten-free, use coconut aminos instead of soy sauce.
- This recipe is dairy-free, as is.
Let’s make this easy chicken recipe:
Step 1: remove the tendon
Remove the tendon from the tenderloin by grabbing it with a paper towel (image 1) and placing it between the tines of a fork and pulling down until it slides out and leaves the meat (image 2).
Step 2: marinate
Place the tenderloins in a sealable airtight container and add the soy sauce, olive oil, spicy brown mustard, garlic powder and ground ginger (image 3). Put the lid on and shake so everything is evenly covered (image 4). Let set overnight OR just be sure to let it marinate while you preheat the oven.
Step 3: bake the chicken
Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with olive oil spray or nonstick cooking spray. Remove the tenderloins from the marinade dish and add them to the pan in an even layer (image 5). Place in the preheated oven and bake for 15-17 minutes or until cooked through and no longer pink (image 6).
Expert Tip!
Prep for meals throughout the week. Add to salads, burrito bowls, with rice and veggies or to just snack on.
Recipe FAQs
Store in an airtight container in the fridge for up to 4 days. These are awesome for meal prep because they go with just about anything. Reheat in the microwave or air fryer.
Serve this with your favorite veggies, air fryer smashed potatoes or greek yogurt mashed potatoes. Cut it up and add to wraps, on top of a salad or sandwiches. Throw it inside chicken fried rice or leave as is and dip in honey mustard, ranch or bbq.
Yes! Preheat air fryer to 400 degrees F. Arrange in a single layer and cook for 5-6 minutes on each side.
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
Baked Chicken Tenderloins
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Ingredients
- 1.5 lbs. chicken tenderloins
- 2 Tbsp. soy sauce
- 1 Tbsp. olive oil
- 1 Tbsp. spicy brown mustard
- 1/4 tsp. garlic powder
- 1/4 tsp. ground ginger
Instructions
- Remove the tendon from the tenderloin by grabbing it with a paper towel and placing it between the tines of a fork and pulling down (see step by step images).
- Place the tenderloins in a sealable container and add the soy sauce, olive oil, spicy brown mustard, garlic powder and ground ginger. Put the lid on and shake so everything is evenly covered. Let set overnight OR just be sure to let it marinate while you preheat the oven.
- Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with olive oil spray or nonstick spray. Remove the tenderloins from the marinade dish and add them to the prepared baking sheet in a even layer.
- Place in the preheated oven and bake for 15-17 minutes or until cooked through and no longer pink. Internal temperature should reach 165 degrees Fahrenheit with a meat thermometer for safety.
- Remove and enjoy.
Notes
- See pictures above on how to properly remove tendon without having to cut into each piece of chicken.
- makes approx. 1 lbs. 5 oz of cooked chicken. For 6 servings, serving size is approx. 3.5 oz.
- Nutritional information is an estimate and will vary with substitutions.
