15 Minute Baked Cajun Chicken Tenders

15 Minute Baked Cajun Chicken Tenders are so incredibly juicy and easy to make! If you think that chicken prepared in the oven is typically dry and bland, this recipe will change your mind forever! In fact, this is one of my favorite ways to prepare chicken, because it is ready in about 20 minutes, and it is bursting with flavor! I like to prepare this chicken for a weeknight meal, or as a meal prep staple to put on salads or add to recipes throughout the week!

Chicken Tenders

  • 1.25 lb Chicken tenders (or chicken breasts cut into strips)

Cajun Spice Mixture

  • 1/2 tbs Salt
  • 2 tsp Garlic powder
  • 2 tsp Onion powder
  • 1/2-1 tbs Cajun spice (to taste)
  • 1/2 tbs Paprika
  • 1 tsp Oregano
  • 1 tbs Water
  • 1 tbs Oil of choice

Dipping Sauce

  • 1/2 cup Plain low fat Greek yogurt (or organic mayo)
  • 1/4 cup Low sugar ketchup (or organic)
  • 1/2 tsp Garlic powder
  • Pinch Salt (to taste)
  • Pinch Cajun spice (to taste)

15 Minute Baked Cajun Chicken Tenders #chicken #dinner #lunch


  1. Preheat oven to broil 550 degrees. Line a baking pan with foil and spray with cooking spray. Spread chicken out onto baking pan. Stir all ingredients for the spice mix mixture together in a small bowl until it reaches the consistency of a thin paste. Toss chicken tenders in the seasoning, and spray evenly with cooking spray. Roast in preheated oven for 16-18 minutes, or until chicken is cooked through (no longer pink in the center of the thickest piece), and/or reaches an internal temp of 165 degrees. Sprinkle with an extra dash of paprika just before serving if desired (this will give the chicken a pretty pop of color and flavor, but isn’t needed). Enjoy.
  2. To Make the Dipping Sauce: Stir all ingredients for the dipping sauce together well in a small bowl while chicken is cooking. Serve alongside chicken tenders!

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