Craving a delicious and easy meal? These Baked BBQ Chicken Tenders offer a healthier twist on a classic, perfect for a weeknight dinner or game day snack. You’ll love how simple it is to prepare this flavorful dish that fits perfectly into healthy BBQ chicken recipes.
Key Ingredients & Substitutions
- Chicken Tenders: You can use boneless, skinless chicken breasts cut into strips if tenders aren’t available.
- BBQ Sauce: Choose a low-sugar or homemade option to keep it healthy.
- Smoked Paprika: Regular paprika works if you don’t have smoked, but it adds a nice depth.
- Garlic Powder: Fresh minced garlic can be used, but powder ensures even coating.
Ingredients
Main:
- 1.5 lbs chicken tenders
- 1/2 cup healthy BBQ sauce (low-sugar preferred)
- 1 tablespoon olive oil
Spices:
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 250-300 (depending on BBQ sauce)
- Tools Needed: Baking sheet, parchment paper, mixing bowl
Step-by-Step Instructions
1. Prepare Your Chicken Tenders
First, pat the chicken tenders dry with a paper towel. This helps the seasonings and BBQ sauce adhere better. Place them in a large mixing bowl, ready for seasoning.
2. Season the Chicken
Drizzle the chicken tenders with olive oil. Sprinkle the smoked paprika, garlic powder, salt, and black pepper evenly over the chicken. Toss everything together until the tenders are well coated with the spices.
3. Coat with BBQ Sauce
Pour the healthy BBQ sauce over the seasoned chicken tenders. Use tongs or your hands to ensure each tender is generously coated. You want a good, even layer of that delicious sauce.
4. Arrange on Baking Sheet
Line a baking sheet with parchment paper for easy cleanup. Arrange the coated chicken tenders in a single layer, making sure they aren’t overlapping. This ensures even cooking and browning.
5. Bake to Perfection
Preheat your oven to 400°F (200°C). Bake the chicken tenders for 18-22 minutes, or until they are cooked through and the internal temperature reaches 165°F (74°C). The BBQ sauce should look slightly caramelized.
Variation Ideas
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to your BBQ mixture.
- Herby Freshness: Garnish with fresh chopped parsley or cilantro after baking.
- Lemon Zing: A squeeze of fresh lemon juice over the cooked tenders brightens the flavors.
- Sesame Twist: Sprinkle with sesame seeds before baking for a subtle crunch.
Storage Instructions
Store leftover Baked BBQ Chicken Tenders in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm them in the oven at 350°F (175°C) for 10-15 minutes, or until heated through, to help them crisp up again. Avoid microwaving if you want to maintain texture.
Frequently Asked Questions (FAQ)
Can you make these ahead of time?
Yes, you can prep the chicken and sauce coating a few hours in advance, then bake when ready.
What side dishes pair well with these tenders?
These healthy BBQ chicken recipes go great with a simple green salad, roasted vegetables, or a light coleslaw.
How do you prevent the chicken from drying out?
Ensure you don’t overbake them; check for an internal temperature of 165°F. The BBQ sauce also helps keep them moist.
Can you use frozen chicken tenders?
Thaw frozen chicken tenders completely in the refrigerator before seasoning and baking for best results.
Is this recipe gluten-free?
Yes, if you use a certified gluten-free BBQ sauce, this recipe is naturally gluten-free.
Can you grill these tenders instead of baking?
You can grill them over medium heat for 3-5 minutes per side until cooked through, turning frequently to prevent burning.
