Juicy Baked Chicken Tenders with Yogurt Marinade
These baked chicken tenders are sliced from chicken breast, marinated in a tangy yogurt, lemon, garlic, and spice mixture, then oven-baked until lightly golden and perfectly juicy. No breading required, and they are ready for wraps, bowls, salads, or a simple family dinner.
Servings: 4
Ingredients
Chicken
- 3 boneless skinless chicken breast medium-sized, about 1.5 lb, patted dry and sliced into tender-sized strips
Yogurt marinade
- 1/2 cup plain yogurt
- 2 cloves garlic small, finely grated or minced
- 1 1/2 tablespoons fresh lemon juice from about 1/2 lemon
- 1 1/4 teaspoons fine sea salt
- 1.2 teaspoon ground black pepper
- 1 teaspoon paprika sweet, smoked, or a mix
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
To finish
- 1 1/2 tablespoons olive oil
Instructions
- Pat the chicken breasts completely dry with paper towels. Slice each breast lengthwise into tender-sized strips, roughly 0.5 to 0.75 inch thick. Try to keep the pieces similar in thickness. If any strips are uneven, pound them gently to an even thickness.
- In a large bowl, combine the yogurt, grated garlic, lemon juice, salt, paprika, onion powder, oregano, and black pepper. Stir until smooth and evenly mixed.
- Add the sliced chicken to the bowl and toss until every strip is thoroughly coated in the marinade. Cover and refrigerate for at least 30 minutes, or preferably 1 to 4 hours. Do not marinate longer than 8 hours.
- When ready to bake, preheat the oven to 425º F conventional, or 400º F on fan (220º C/200º C on fan). Lightly grease or line a large rimmed metal baking tray.
- Lift each chicken strip from the marinade and let the heavy excess drip back into the bowl. Keep a visible coating on each piece. Arrange the strips in a single layer on the prepared tray with a little space between each piece. Use two trays if needed to avoid crowding.
- Drizzle the olive oil evenly over the chicken. Use tongs or clean hands to gently turn the pieces so they are lightly coated in oil while keeping the yogurt marinade attached.
- Bake for 12 to 16 minutes, turning once halfway through. Begin checking thinner strips at around 11 to 12 minutes. The chicken is done when the thickest piece reads 165º F on an instant-read thermometer.
- For deeper color and lightly charred edges, place the tray under the broiler for 1 to 2 minutes at the end. Watch closely as the yogurt coating browns quickly.
- Remove from the oven and rest for 3 to 5 minutes before serving. Enjoy!
Notes
- Chicken tenderloins: You can use about 1.5 lb of chicken tenderloins instead of sliced chicken breast. The marinade stays the same. Cooking time may be slightly shorter depending on thickness, so start checking at 11 minutes.
- Yogurt: Full-fat plain yogurt gives the best results. Greek yogurt works well too.
- Add heat: Stir in 1/4 teaspoon of cayenne pepper or 1/2 teaspoon of chili flakes for a gentle kick.
- For best browning: Use a wide metal baking tray. Metal conducts heat more effectively than glass or ceramic.
- Storage: Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a covered skillet or in the oven to avoid drying out.
Nutrition
Calories: 171kcal | Carbohydrates: 5g | Protein: 20g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 55mg | Sodium: 861mg | Potassium: 442mg | Fiber: 1g | Sugar: 3g | Vitamin A: 415IU | Vitamin C: 4mg | Calcium: 84mg | Iron: 1mg