Get a healthy one week meal plan!

Baked Chicken Tenders

Chicken tenders are great for lots of reasons, and we love them because you can easily switch up the flavors by using different spices and you can also experiment with different dipping sauces to go with them. The best part though is if you bake them just right, they come out of the oven a little crispy on the outside, tender on the inside and oh so delicious. 

The key steps to baking these chicken tenders to perfection is to pat the chicken dry with paper towels, get it coated really well in the eggs, and then dredge the heck out of it in the flour mixture. Like seriously, get your chicken tenders well coated in both the egg and the flour mixtures. Serve these up right out of the oven with some tasty homemade honey mustard sauce (Just do what the name says…mix up some dijon mustard with honey. Yes, it’s that easy. I added some fresh chopped thyme because it sounded yummy) or ketchup.

Baked chicken tenders three

We like adding turmeric and cayenne to our seasonings, and these baked chicken tenders are a perfect place to do just that! Turmeric is a potent anti-inflammatory and may even help to prevent cancer. Read more about it here. Cayenne also has powerful health benefits (not to mention it adds just the right amount of kick to these baked chicken tenders). Cayenne is rich in capsaicin, which has pain relieving properties among other things. There have also been studies which found cayenne helps to suppress appetite and burn more calories. Basically, you should add both turmeric and cayenne into your cooking for flavor and the health benefits. You can start with these baked chicken tenders.

Baked chicken tenders two

Baked chicken tenders

If you do try out this recipe, let us know what you think by leaving a comment below and adding a rating. Also, take a picture and tag it on Instagram #realsimplegood so we can check it out!

Baked Chicken Tenders

5 from 2 votes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Main Course
Servings: 2 -3
These baked chicken tenders come out of the oven a little crispy on the outside, tender on the inside and oh so delicious.
Print Recipe Rate Recipe



  • 1 lb chicken breast tenders
  • 1 cup almond flour
  • 1/4 cup tapioca flour
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 2 tsp parsley
  • 2 tsp turmeric
  • 1 tsp cayenne
  • 1 tsp salt
  • 1 tsp pepper
  • 2 eggs - whisked
  • 3 tbsp milk (we used cashew milk because I had just made some earlier in the day but almond or coconut would work too)
Want more recipes like this?


  • Preheat your oven to 450 degrees fahrenheit.
  • Line two baking sheets with parchment paper and set nearby.
  • In a pie tin, or other shallow dish, combine the almond flour, tapioca flour, spices, salt and pepper.
  • Whisk your eggs in a separate bowl with the milk.
  • Pat dry each chicken tender with paper towels.
  • Place one of the tenders in the egg mixture and cover completely. It should be well coated.
  • Next, dredge the egg covered chicken tender in the flour mixture. Coat it well, pressing the chicken tender down into the mixture.
  • Place the coated chicken tender on your parchment lined baking sheet.
  • Repeat until all of the chicken tenders are coated and resting on your baking sheets.
  • Place your baking sheets in the oven and bake for 9 minutes.
  • Remove from the oven, flip the tenders over and bake for another 9 minutes.
  • Remove from the oven and serve these yummy baked chicken tenders up!
  • We love to dip them in honey mustard and ketchup...homemade of course!
Tried this recipe?Take a picture and tag @realsimplegood so we can see it!

4 thoughts on “Baked Chicken Tenders

  • I have used this recipe and LOVE it! Is there a substitute for the eggs? I want to make this for a friends shower and she has an egg allergy.

    Thank you!

    • I think your best bet is to skip the egg and use more milk. If you are dairy-free we recommend a thick milk like coconut cream or full fat coconut milk, Aroy-D brand is our favorite. Since you are skipping the eggs you’ll have to use more milk than the recipe calls for. Or, if you eat dairy you could use a heavy cream. Hope this helps!

  • These have always been a favorite of mine and we served them last night to our toddler and he couldn’t get enough! A hit for the whole family.

    • We love hearing that! We look forward to trying them out with Nora when she gets bigger! Thanks for taking the time to come back and comment/rate this recipe!:)

Leave a Reply

Your email address will not be published.

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.