Grilled Chicken Tenders

Why You’ll Love This Recipe

• Juicy and tender every time thanks to the grilling method

• Uses simple, everyday ingredients

• Versatile: perfect for salads, wraps, or main dishes

• Quick preparation and cooking make it ideal for busy schedules

• A healthier alternative to fried options

• Kid-friendly and adult-approved

• Great for meal prep and leftovers

• Easily customizable with different marinades and spices

• Perfect for summer barbecues or indoor grilling

• Minimal cleanup needed

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 pound chicken tenders

• 3 tablespoons olive oil

• 2 tablespoons lemon juice

• 2 cloves garlic, minced

• 1 teaspoon paprika

• 1 teaspoon onion powder

• 1 teaspoon dried oregano

• ½ teaspoon salt

• ¼ teaspoon black pepper

• Optional: fresh herbs for garnish

directions

1. In a bowl, combine olive oil, lemon juice, minced garlic, paprika, onion powder, oregano, salt, and pepper. Mix well.

2. Add chicken tenders to the marinade, ensuring even coating. Marinate in the fridge for up to 2 hours if time allows.

3. Preheat grill or grill pan to medium-high heat.

4. Grill chicken tenders for 6-8 minutes on one side, then flip and cook for another 6-8 minutes, or until internal temperature reaches 165°F (75°C).

5. Remove from the grill and let rest for 5 minutes.

6. Garnish with fresh herbs if desired and serve with your favorite dipping sauces or sides.

Servings and Timing

This recipe serves 4 people.
Preparation time: 10 minutes (plus optional 2 hours marinating)
Cooking time: 15-20 minutes
Resting time: 5 minutes
Total time: approximately 30 minutes (excluding marinating)

Variations

• Spicy Tenders: Add cayenne pepper or hot sauce to the marinade.

• Herb-Infused: Swap oregano for fresh rosemary, thyme, or basil.

• Citrus Twist: Add lemon or lime zest for extra brightness.

• Asian-Inspired: Use soy sauce and a dash of sesame oil in the marinade.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
To reheat, warm the tenders gently in a skillet over medium heat or in the microwave until heated through.
To freeze, wrap tenders tightly and store in freezer-safe bags for up to 3 months. Thaw overnight in the fridge before reheating.

FAQs

Can I use regular chicken breasts instead of tenders?

Yes, but adjust the cooking time since breasts are thicker and take longer.

What dipping sauces pair best with grilled chicken tenders?

Honey mustard, ranch dressing, or a spicy sriracha sauce are excellent choices.

Can these chicken tenders be cooked in the oven?

Absolutely! Bake at 400°F (200°C) for 20-25 minutes, flipping halfway through.

Are grilled chicken tenders suitable for meal prep?

Yes, they store well and are perfect for quick meals throughout the week.

Can I serve these chicken tenders cold?

Yes, they are delicious cold in salads or wraps.

How long should I marinate the chicken?

Marinate for at least 30 minutes, but for best flavor, up to 2 hours.

What grill temperature is best for chicken tenders?

Medium-high heat (about 375°F to 400°F) works best for perfect grill marks and juicy meat.

How can I prevent the tenders from sticking to the grill?

Make sure the grill is well-oiled and fully preheated before adding the chicken.

Can I add vegetables to the grill?

Yes, grilled veggies like zucchini, peppers, or asparagus pair perfectly with chicken tenders.

How do I know when the chicken is done?

Use a meat thermometer; the internal temperature should be 165°F (75°C).

Conclusion

Grilled Chicken Tenders are an easy, delicious, and versatile dish that fits perfectly into any meal plan. With a quick prep, simple ingredients, and juicy, flavorful results, this recipe is a must-try for anyone seeking a healthy and satisfying meal option. Whether enjoyed fresh off the grill or repurposed in creative ways, these tenders are sure to become a staple in your kitchen!