Oven-Baked Chicken Tenders with Sweet Potato Fries
4 servings · 20 min prep · 25 min cook
Macros per serving
↓ 41% fewer calories · 290 kcal saved
Smart swaps
- Deep-fried chicken tenders in vegetable oil→Oven-baked with panko and cooking spray
Reduces fat content by over 25 g per serving while maintaining a crispy exterior using the high oven temperature.
- White flour coating→Whole wheat panko + oat flour
Boosts fiber by 4 g per serving and adds complex carbohydrates that digest more slowly.
- Deep-fried russet potato fries→Oven-roasted sweet potato fries
Sweet potatoes provide significantly more vitamin A and fiber with fewer calories than deep-fried white potatoes.
- Full-fat buttermilk (1 cup)→Low-fat buttermilk (1/2 cup)
Cuts saturated fat from the marinade by half while still tenderizing the chicken with lactic acid.
Original
- 1.5 lbs chicken tenderloins
- 1 cup buttermilk
- 1.5 cups all-purpose flour
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 3 cups vegetable oil for frying
- 2 large russet potatoes
- 1/2 tsp salt for fries
Healthy version
- •1.5 lbs chicken tenderloins
- •1/2 cup low-fat buttermilk
- •1 cup whole wheat panko breadcrumbs
- •1/4 cup oat flour
- •1 tsp smoked paprika
- •1 tsp garlic powder
- •1/2 tsp onion powder
- •1/2 tsp salt
- •1/4 tsp black pepper
- •2 medium sweet potatoes
- •1 tbsp olive oil
- •1/2 tsp chili powder
- •1 spray cooking spray
Method
- 1
Preheat oven to 425 F (220 C). Line two large baking sheets with parchment paper.
- 2
Peel sweet potatoes and cut into 1/4-inch sticks. Toss with olive oil, chili powder, and a pinch of salt. Spread in a single layer on one baking sheet.
- 3
Place sweet potato fries in the oven and bake for 15 minutes. Flip them and continue baking for another 10-12 minutes until crisp.
15 minutes10–12 minutes - 4
While fries bake, soak chicken tenderloins in buttermilk for 10 minutes. In a shallow dish, mix panko breadcrumbs, oat flour, smoked paprika, garlic powder, onion powder, salt, and pepper.
10 minutes - 5
Remove each tenderloin from buttermilk, letting excess drip off, then press firmly into the breadcrumb mixture to coat all sides.
- 6
Arrange coated tenders on the second parchment-lined sheet. Lightly spray tops with cooking spray.
- 7
Bake tenders at 425 F for 10 minutes, flip, spray again, and bake another 8-10 minutes until golden brown and internal temp hits 165 F.
10 minutes8–10 minutes - 8
Let tenders rest 2 minutes. Serve alongside sweet potato fries with your favorite dipping sauce.
2 minutes