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Oven Roasted Chicken Tenders
with cauliflower mash / baked tomatoes

Active: 50 minTotal: 50 min

These chicken tenders are seasoned with similar flavors that you'd find in traditional fried chicken, but they are baked instead of fried. To lighten this paleo-friendly classic meal, serve it with a creamy cauliflower mash. This dish was last featured in 2017.


Chicken Spice Mix:
  • Salt - 1/2 tsp
  • Garlic powder - 1/2 tsp (not garlic salt)
  • Paprika, smoked - 1/2 tsp
  • Oregano, dried - 1/2 tsp
  • Black pepper - 1/4 tsp
Oven Roasted Chicken Tenders with Cauliflower Mash:
  • Chicken breast tenders, boneless and skinless - 1 lb (sub boneless, skinless chicken breast, sliced)
  • Chicken spice mix (ingredients listed separately) - 2 1/4 tsp
  • Foil - for lining pan
  • Butter - 3 Tbsp
Baked Herb Tomatoes:
  • Tomatoes, medium - 2, halved
  • Italian seasoning - 1 tsp
Boiled Cauliflower (for 2 nights):
  • Cauliflower florets, fresh or frozen - 3 lbs, chopped into florets
  • Stock, any type - 1/4 cup
  • Butter - 2 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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  1. Make chicken spice mix - Combine salt, garlic powder, paprika, oregano, and black pepper. (Can be done up to 5 days ahead)
  2. Cauliflower - (This makes enough for 2 nights.) Chop cauliflower into florets. (Can be done up to 5 days ahead)
  3. Tomatoes - To slice tomatoes, set them stem-side up on a cutting board. With your knife parallel to the counter, slice tomatoes in half.
  4. Season chicken - Toss chicken in spice mix and tenderize with a fork.


  1. Heat oven to 400F / 204C.
  2. While oven heats, place a large stockpot with water over high heat. Season the water with some salt. Bring to a boil and then add cauliflower. Simmer cauliflower until tender, 5 to 7 minutes for fresh cauliflower and 3 to 4 minutes for frozen cauliflower.
  3. Meanwhile, line a sheet pan with foil. Place butter (portion for chicken) on top of foil and transfer to heated oven. Leave sheet pan in the oven until the butter is melted, ~3 minutes.
  4. Carefully remove pan from oven and swirl butter around.
  5. Add chicken to sheet pan with butter.
  6. Bake until chicken is golden brown on the bottom, 10 to 12 minutes. Flip chicken and continue baking until chicken is cooked through, ~5 minutes more.
  7. Once chicken is baking, place tomatoes in a small baking dish, cut-side up. Top with some salt, some black pepper, and Italian seasoning. Transfer to oven and bake for 10 minutes.
  8. Return to cauliflower. Set half the cauliflower aside for Wednesday night. To remaining cauliflower, add stock and butter (portion for mash). Mash with a fork (or use an immersion blender to get it really smooth and creamy.) Add some additional stock if needed. Season with some salt.
  9. Serve chicken over cauliflower mash. Enjoy roasted tomatoes on the side.

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This meal has 37 reviews

I don't know why I haven't reviewed this before today. This is at least the 3rd time I've made the chicken for the kids. They love it. We didn't make any of the side dishes today. I served with corn, raw carrots & dip & sliced apples.

By: Ruth
Posted: Nov 13, 2019
Diet: Original

Everything tasted wonderful. The tomatoes were a favorite at my house!

By: Catherine
Posted: Nov 08, 2019
Diet: Gluten-free

Chicken was great! Used ghee for Whole30 & presliced tenders. Added potato to the cauliflower mash in paleo version. Whole family ate tomato, mash & even veggie eater ate some chicken. Lots of prep & pans-do free weeknight. Look forward to original with panko next time too.

By: Jessie
Posted: Nov 05, 2019
Diet: Paleo

The chicken was delicious! It was a great combination with the tomato and mash. This recipe kept me moving and on my toes! Felt like lots of work but really yummy.

By: Erin
Posted: Oct 30, 2019
Diet: Original

this was a fun meal to make with my kiddo helping. it was pretty tasty and the honey mustard was so delicious we'll definitely make it again.

By: Laura
Posted: Oct 29, 2019
Diet: Vegetarian

Tofu: I should have dried it out more, but it worked out well by cutting up 8 oz into nugget-sized pieces, putting them all at once into the "batter" then breadcrumbs shake-n-bake style. I saw that there was a lot of batter/crumbs left so I cut up more tofu, but that time around the crumbs were clumped and didn't cut the tofu well (we'll call this Batch 2). Batch 1 browned up beautifully in the oven, didn't stick, and was tasty. Batch 2 stuck to the pan and didn't turn out so great. Important lesson learned there. I added more spice to the breadcrumbs as well. Dipping sauce was good. I left the potato/cauliflower a bit chunky when mashing, added milk with the sour cream and a little butter plus smoked paprika. THAT was tasty. The tomato unfortunately literally made me gag. My husband said they were just OK; partially the poor quality/lack of flavor of the store-bought tomato and also the oddness of the combined ingredients. None of this was worth all the work. Fun to try though.

By: Angela
Posted: Oct 29, 2019
Diet: Vegetarian