This is one of those meals I know everyone will eat — no complaints, no negotiating.

It all started on a weeknight when I needed something fast and easy that the kids wouldn’t argue about. I tossed chicken tenders with a few simple spices, brushed on BBQ sauce, and baked them until sticky and golden.

Now it’s one of our go-to summer meals. You can make them in the oven, air fryer, or even throw them on the grill. They’re sweet, savory, and so satisfying — and perfect with roasted potatoes, corn on the cob, or a big green salad.

Ingredients

• 1.5 lbs chicken tenders

• 1 tbsp olive oil

• 1/2 tsp smoked paprika

• 1/2 tsp garlic powder

• Salt & pepper, to taste

• 1/2 cup BBQ sauce (choose your favorite clean ingredient brand)

• Optional: fresh parsley or green onion for garnish

Instructions

1. Preheat the oven:
   Set to 400°F. Line a baking sheet with parchment paper or foil.

2. Season the chicken:
   In a bowl, toss chicken tenders with olive oil, paprika, garlic powder, salt, and pepper.

3. Bake:
   Arrange tenders on the sheet and bake for 15 minutes. Remove, brush with BBQ sauce, and return to the oven for another 5–7 minutes, or until cooked through and lightly caramelized.

4. Garnish & serve:
   Sprinkle with parsley or green onion and serve hot!

Sarah’s Tips

• Air fryer version: Cook at 375°F for 10–12 minutes, flipping halfway through.

• Grill version: Sear on medium-high heat 3–4 minutes per side, brushing with sauce as they cook.

• Serve in wraps, over salad, or alongside your favorite veggie sides.

Nutrition (Per Serving)

• Calories: 290

• Carbs: 10g

• Sugars: 7g

• Fat: 12g

• Protein: 34g

• Fiber: 0g