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Home » Recipes » 30-Minute Meals

Pan-Fried Chicken Tenders

By Erin · November 4, 2021 · Updated December 8, 2021 · 8 Comments

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Gluten FreeWhole30Paleo
chicken tenders in a skillet and on a plate

Easy and delicious Pan-Fried Chicken Tenders are made with no breading, are perfectly seasoned and cooked completely in a skillet in under 8 minutes, making them a go-to lunch or dinner recipe. 

close up of a crispy chicken tender in a skillet

It's about time I share a chicken tender recipe on this site, don't you think? These Pan-Fried Chicken Tenders seemed like a good place to start. 

See, I adore Blackened Chicken when I want an easy chicken breast recipe, and of course my Air Fryer Chicken Thighs when I want chicken thighs, but these chicken tenders are the quickest recipe of them all!

This recipe is made without breading, meaning there's no breadcrumbs, no panko, no egg, and no mess! They're healthier than breaded tenders, and still so delicious. 

Recipe features

  • Cooked in one skillet, and there's no need to cook them in batches either; if you're using a large skillet, all of the chicken tenders should fit. 
  • Seasoned with garlic powder, onion powder, smoked paprika, oregano, and salt, meaning they're incredibly flavorful. 
  • Made without flour and with no breading, making them gluten free, paleo, keto, and Whole30-friendly! 
raw chicken on a plate with text overlay

Ingredients

Chicken tenders - Boneless, skinless; the recipe calls for 1 lb., but you can easily double it if you want to make more. 

Oil - I used olive oil, but any kind should work. 

Spices - Garlic powder, smoked paprika, onion powder, salt, oregano, and black pepper. The chicken has a little bit of a kick to it from the smoked paprika. You can use sweet paprika if you prefer. 

Step-by-step instructions

Step 1: Season the chicken. Start by placing the chicken tenders in a shallow dish. In a small bowl, stir the spice mixture together, then use your hands to coat the chicken on both sides. 

seasoned raw chicken in a bowl

Step 2: Heat the oil. Pour the oil into a large skillet, then turn the heat to medium and allow the oil to warm up for about one minute. 

Step 3: Cook the chicken. Next, place the chicken smooth-side down into the skillet and cook it undisturbed for 4 minutes. Use kitchen tongs to flip the chicken over, place a lid on the skillet and cook the chicken for 3-4 minutes. Optional: add 1 teaspoon of butter or ghee to the skillet! 

chicken tenders cooking in a skillet

Expert tips and FAQs 

  • You'll know the chicken is done once it reaches an internal temperature of 165°. 
  • I like adding a little bit of butter to the skillet once the chicken is done cooking, which adds even more flavor to this dish. 
  • All chicken tender recipes need some type of dip -- the obvious choice is ketchup, but if you want something even better opt for this homemade chipotle aioli instead.

Do I need to pat the chicken dry?

Most chicken tenderloins should be relatively dry out of the package. However, to ensure they get crispy on the outside, you can absolutely pat them dry with a paper towel before adding the spices. 

Can I use frozen chicken tenders?

Yes, but you will have to thaw them first so they can be properly seasoned. Placing the chicken tenders directly from the freezer into the skillet won't work; they'll be too soggy and flavorless. 

What should I serve alongside these? 

I think my Instant Pot Spanish rice would be delicious, as would my corn kale salad in the summertime or my air fryer potato wedges.

Storage

Refrigerator: Store leftover chicken in a sealed container in the refrigerator for up to 3 days. To reheat, place the chicken on a plate and microwave it, or place it into a skillet with a lid on top and heat it over medium-low heat until warm. 

cut chicken tender beside mixed greens on a platte

More tasty chicken recipes

  • Pan-Seared Chicken Thighs
  • Instant Pot BBQ Chicken
  • Creamy Coconut Lime Chicken

If you made this recipe, be sure to leave a comment and star rating below. Thanks!

close up of a crispy chicken tender in a skillet

Pan-Fried Chicken Tenders

Easy and delicious Pan-Fried Chicken Tenders are made with no breading, are perfectly seasoned and cooked completely in a skillet in under 8 minutes, making them a go-to lunch or dinner recipe.
5 from 5 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 8 minutes
Total Time: 13 minutes
Servings: 8 tenders
Author: Erin

Ingredients

  • 1 lb. chicken tenders
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon oregano
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil

Instructions

  • Start by placing the chicken in a shallow dish. In a small bowl, combine the garlic powder, smoked paprika, onion powder, salt, oregano, and black pepper, then use your hands to completely coat the chicken on both sides.
  • Next, heat a large skillet over medium heat, then pour the oil into the skillet and allow it to warm up, about 1 minute.
  • Add the chicken smooth-side down and cook it for 4 minutes. Use kitchen tongs to flip the chicken over, place a lid on the skillet, and continue cooking the chicken for 3-4 minutes or until it reaches an internal temperature of 165°. Optional: add 1 teaspoon of butter to the skillet, which adds even more flavor. Enjoy!

Video

Notes

*Calories are for 1 chicken tender and are an estimation
*Cook times vary depending on the thickness of the chicken 

Nutrition

Calories: 82kcal | Carbohydrates: 1g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 36mg | Sodium: 212mg | Potassium: 220mg | Fiber: 1g | Sugar: 1g | Vitamin A: 80IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg
Did you Make this Recipe? Tag me Today!Leave a comment below and tag @thealmondeater on Instagram!
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About Erin

Erin is the recipe developer, writer and photographer behind the healthy food blog, The Almond Eater. She's been blogging since 2014 and loves to create food for many different diets, including vegan, gluten free and/or Whole30 recipes.

Reader Interactions

Comments

  1. Rob says

    March 27, 2023 at 3:13 pm

    Don’t know how much of each spice to put in my bowl to coat the chicken but I guess it depends on ho much chicken I use…😜
    Nice quick recipe and actually Chick filet sauce is great with it. Thanks Erin

    Reply
  2. Lou says

    March 15, 2023 at 12:29 pm

    5 stars
    Easy and delicious recipe!

    Reply
  3. AS says

    October 25, 2022 at 11:49 pm

    5 stars
    This recipe was easy and delicious! The seasoning was just right and the chicken tenders were ready in under ten minutes. I will make them again!

    Reply
    • Erin says

      October 26, 2022 at 7:21 am

      Thanks for the positive review!

      Reply
      • Eileen says

        December 23, 2022 at 12:21 pm

        5 stars
        I agree! Very easy to make and so very good, After I took the chicken out of the pan, I added a little bit of butter and sautéed some fresh mushrooms so so good!

      • Erin says

        December 23, 2022 at 3:49 pm

        YUM that sounds so good! Thanks for the 5-star rating 🙂

  4. LA says

    September 29, 2022 at 6:52 pm

    5 stars
    Followed this recipe exactly and the result was juicy, flavorful chicken with just the right amount of crisp. Quick and easy, and goes with a lot of different sides. Will be making this again!

    Reply
    • Erin says

      September 30, 2022 at 4:12 pm

      I'm so glad this was a hit -- thanks for the review!

      Reply

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