Baked Chicken Tenders and Vegetables Recipe Made Easy

When it comes to weeknight dinners that combine simplicity, flavor, and nutrition, baked chicken tenders and vegetables stand out as an unbeatable option. This recipe brings together tender, juicy chicken strips coated in a crispy, flavorful crust alongside vibrant, roasted vegetables that caramelize to perfection in the oven.

It’s a one-pan wonder that saves time on cleanup and effort in the kitchen, making it ideal for busy families or anyone craving a wholesome, comforting meal. Whether you’re cooking for kids or adults, this dish satisfies all palates with its perfect balance of protein and vegetables.

Not only is this meal delicious, but it’s also versatile—you can swap in your favorite veggies or tweak the seasoning to suit your mood. And because it’s baked, it’s healthier than fried alternatives, keeping calories and fat in check without sacrificing taste.

Ready to impress your family or meal prep for the week? Let’s dive into this easy baked chicken tenders and vegetables recipe that’s sure to become a staple in your kitchen.

Why You’ll Love This Recipe

Baked chicken tenders and vegetables offer an effortless way to enjoy a balanced, hearty dinner with minimal fuss. Here’s why this recipe is a keeper:

• Healthy and wholesome: Baking reduces oil usage, and pairing protein with nutrient-rich veggies is great for your body.
• Time-saving: Everything cooks together on one sheet pan, meaning less prep and faster cleanup.
• Kid-friendly: Crispy chicken tenders are a family favorite, and roasting veggies brings out their natural sweetness.
• Customizable: Easily swap vegetables or adjust seasonings to keep things interesting.
• Meal prep friendly: Makes great leftovers for lunches or quick dinners throughout the week.

Ingredients

• 1 lb chicken tenders (about 8-10 pieces)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 medium zucchini, sliced into rounds
• 1 cup baby carrots
• 1/2 cup all-purpose flour
• 2 large eggs
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp dried Italian herbs (oregano, basil, thyme mix)
• Salt and pepper to taste
• 3 tbsp olive oil, divided
• Fresh parsley for garnish (optional)

Equipment

• Baking sheet (preferably rimmed)
• Mixing bowls (3 for dredging chicken)
• Whisk or fork
• Tongs or fork for dipping chicken
• Knife and cutting board
• Measuring cups and spoons
• Parchment paper or silicone baking mat (optional for easy cleanup)

Instructions

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone mat for easier cleanup.
2. Prepare the vegetables: In a bowl, toss the broccoli florets, sliced red bell pepper, zucchini rounds, and baby carrots with 2 tablespoons of olive oil, salt, pepper, and 1/2 teaspoon of garlic powder. Spread the vegetables evenly on one side of the baking sheet.
3. Set up your dredging stations: Place the flour in the first shallow bowl. In the second bowl, whisk the eggs with a pinch of salt and pepper. In the third bowl, combine the panko breadcrumbs, grated Parmesan, smoked paprika, dried Italian herbs, and remaining 1/2 teaspoon garlic powder.
4. Coat the chicken tenders: Working one at a time, dredge each chicken tender first in flour, shaking off excess, then dip into the egg mixture, and finally coat with the breadcrumb mixture, pressing lightly to adhere.
5. Arrange the chicken tenders: Place the breaded chicken tenders on the other side of the baking sheet in a single layer. Drizzle the tenders with the remaining 1 tablespoon of olive oil to help them crisp up.
6. Bake everything together: Place the baking sheet in the oven and bake for 20-25 minutes, flipping the chicken tenders halfway through the cooking time for even browning. The chicken should reach an internal temperature of 165°F (74°C), and the vegetables should be tender and caramelized.
7. Garnish and serve: Remove from the oven and sprinkle fresh parsley over the chicken and vegetables if desired. Serve hot with your favorite dipping sauce or a squeeze of fresh lemon.

Tips & Variations

For extra crispy chicken tenders, try broiling them for the last 2-3 minutes of baking—but watch closely to prevent burning.

• Vegetable swaps: Use cauliflower florets, asparagus, or sweet potato cubes instead of or alongside the vegetables listed.
• Spice it up: Add a pinch of cayenne pepper or a dash of your favorite hot sauce to the breadcrumb mixture for a kick.
• Gluten-free option: Substitute the all-purpose flour and panko with gluten-free flour and gluten-free breadcrumbs.
• Make it dairy-free: Skip the Parmesan or replace with nutritional yeast for a cheesy flavor without dairy.
• Marinate the chicken: For extra flavor, marinate tenders in buttermilk or a mixture of yogurt and spices for 30 minutes before dredging.

Nutrition Facts

Serving Suggestions

This baked chicken tenders and vegetables recipe pairs beautifully with a variety of sides and sauces. Consider serving it with a light green salad dressed in a tangy vinaigrette, or some fluffy mashed potatoes for a comforting twist.

A side of brown rice or quinoa can also add extra fiber and whole grains to your meal.

For dipping, classic honey mustard, garlic aioli, or a simple homemade ranch dressing complement the crispy chicken perfectly. Try to keep your dipping sauces light to maintain the healthful nature of the dish.

Conclusion

This baked chicken tenders and vegetables recipe is a perfect example of how easy, healthy, and delicious weeknight cooking can be. With minimal prep and one-pan baking, it’s a go-to meal for busy days when you want nutritious food without the hassle.

The crispy crust on the chicken pairs wonderfully with the sweet, roasted vegetables, making this dish satisfying and flavorful for the whole family.

Plus, the recipe is highly adaptable—whether you want to swap in different veggies, make it gluten-free, or add a little spice, it’s flexible enough to suit many tastes and dietary needs. If you love this recipe, you might also enjoy exploring other delicious options like A to Z Vegetarian Recipes for Every Meal and Occasion or add some spice with the Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.

For more hearty meals, check out Chicken and Roasted Veg Recipes for Easy Healthy Meals.

So, grab your ingredients and get baking—this dish is sure to become a family favorite!

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