Grilled Chicken Tenders
These grilled chicken tenders deliver flavor, satisfaction, and easy weeknight grilling goodness. Lemon, olive oil, and fresh herbs create an incredible marinade for a super easy entree, whether grilling, air frying, or taking advantage of a grill pan on the stovetop.
Honestly, I love eating out at restaurants as much as the next person. And one of my favorites is chicken tenders with a savory dipping sauce.
But, hey, in this economy, grilling them at home is much cheaper. Besides, I can enjoy quality time with my family without the background noise.
Why Use Chicken Tenders
First, they grill up in minutes for a fast weeknight meal or weekly meal prep. Second, the tenders live up to their name by coming from the most tender cut of the breast. Plus, their versatility makes them ideal for salads, pasta dishes, and wraps for a healthy alternative to deli meats. And that remarkable smokiness from grilling adds even more value.
How to Grill Chicken Tenders
- Make the marinade, marinate the chicken tenders, then grill them.
Recipe Notes
- Try other great flavors, like honey BBQ sauce or chicken dry rub.
- Alternatively, broil or air fry at 400℉ (205℃) for 8-15 minutes (flipping halfway through), or bake the tenders at 350℉ (180℃) for 15-20 minutes instead of grilling. You can also coat them with breadcrumbs for more crispiness.
- If tenders aren’t available or are too expensive, skinless, boneless chicken breasts cut into ½-inch-thick strips will work just as well.
Make-Ahead and Leftover Makeovers
You can marinate the chicken tenders the day before and keep them in the fridge or freeze them for 2-3 months. If frozen, thaw the tenders overnight in the fridge, and grill when ready.
Leftovers last in the fridge for 4-5 days or in the freezer for 4-5 months. Chop the tenders into bite-sized chunks and top refreshing salads, or make tacos, quesadillas, sandwiches, you name it.
Menu Ideas for Grilled Chicken Tenders
Restaurants usually serve chicken tenders with fries, mac and cheese, coleslaw, or garlic mashed potatoes. And they always come with a dipping sauce, like BBQ or honey mustard dressing.
Tasty Dipping Sauces to Serve With Chicken
By Imma
Grilled Chicken Tenders
Ingredients
- ¼ cup (50g) olive oil
- 6 cloves garlic, minced
- 2 tablespoons (30ml) lemon juice (about 1 lemon)
- 1 tablespoon (3g) minced fresh thyme, (or 1 teaspoon dried)
- 1 tablespoon (3g) minced fresh oregano (or 1 teaspoon dried)
- 1 tablespoon (2g) minced fresh rosemary (or 1 teaspoon dried)
- 1 tablespoon (4g) minced fresh parsley (or 1 teaspoon dried)
- ½ teaspoon (1-2g) ground cumin
- 1 teaspoon (1-2g) red pepper flakes (optional)
- 2 pounds (900g) chicken tenders (see notes)
- salt and black pepper to taste (¾-1 teaspoon per pound of salt is standard)
Instructions
- Preheat the grill to medium-high: 375-400°F (190-205℃).
- Combine the olive oil, minced garlic, paprika, lemon juice, thyme, oregano, rosemary, parsley, cumin, and red pepper flakes in a small bowl. Mix well and set aside.
- Season the chicken with salt and pepper, then put it in a shallow dish or resealable plastic bag. Pour the marinade over the tenders, and stir to coat evenly. Marinate it for 30 minutes if you have time. Otherwise, take it straight to the grill.
- Lightly grease the grates to prevent sticking with cooking spray or paper towels dipped in vegetable oil.
- Remove the tenders from the marinade, and shake off the excess marinade. If you'd like to use the marinade for a sauce, simmer it in a saucepan to kill the bacteria from the raw chicken.
- Place the chicken tenders directly on the grill, and cook them for 3-4 minutes per side or until the internal temperature reaches 165°F (75°C). Cooking times will vary depending on the meat's thickness.
- Remove them from the grill, put them on a plate, and let them rest for about 5 minutes so the juices have time to reabsorb into the meat for juicier results.
- Garnish with fresh chopped parsley if desired, and enjoy.
Tips & Notes:
- Marinate it overnight in the refrigerator if you want.
- Flip the chicken midway through for even cooking, and arrange them in a single layer without touching for equal heat access.
- The chicken’s internal temperature should read 165℉ (75℃). Pink juices and meat mean it’s still raw.
- Don’t step away from the grill, as chicken tenders are delicate and cook quickly.
- Please remember that the nutritional information is approximate and can vary greatly based on the products used in the recipe.
Wow!! I love the weekly meal prep ideas. Thanks so much.