Grilled Chicken Tenders

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5 from 24 votes
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Bring back your inner kid with my easy grilled chicken tenders recipe. They’re crispy, juicy, and smoky! Plus, they’re healthy and perfect for meal prep. 

Love grilling chicken? Try my grilled chicken drumsticks, grilled chicken wings, and grilled boneless chicken thighs next.

grilled chicken tenders.

If you thought you’d outgrown chicken tenders, let my recipe convince you otherwise. 

For starters, the flavor is far superior to the family diner tenders of our youth. They’re simply seasoned, then grilled until the exterior is lightly charred and crisp while the center remains juicy and succulent. It’s one of my family’s favorite way to enjoy chicken and one that I hope you’ll add to your dinner rotation too!

Table of Contents
  1. Why I love this recipe
  2. Ingredients needed
  3. How to grill chicken tenders
  4. Arman’s recipe tips
  5. Storage instructions
  6. Frequently asked questions
  7. More healthy ways to enjoy chicken
  8. Grilled Chicken Tenders (Recipe Card)

Why I love this recipe

  • They’re actually healthy. These chicken tenders are grilled with minimal oil, so you get all the protein with almost no added fat. 
  • Flexible and budget-friendly. Tenders are a cheap cut of meat, yet with a handful of household seasonings, the results are quite impressive. 
  • Versatile. Serve them as the main course or appetizer, or chop them up to use in salads, pasta, or wraps. 
  • Perfect for meal prepping. Make a double-batch of these tenders and keep the leftovers on deck for a week’s worth of lunches. It’s been my go-to for years.

★★★★★ REVIEW

“This is my favorite way to cook chicken tenders. So juicy and flavorful.” – Elaine

Ingredients needed

  • Chicken. Look for boneless skinless chicken tenderloins. If you can’t find them, use chicken breasts sliced into the size of tenders. 
  • Oil. Olive oil is best as it has the most flavor and nutritional value, but any cooking oil will work.
  • Garlic. Fresh and minced is preferred for added flavor.
  • Lemon juice and zest. For acidity.
  • Salt and black pepper. To taste.
  • Italian seasonings. For flavor. You can also use a mix of oregano, thyme, and rosemary. 
  • Smoked paprika. For added smoky and slightly sweet flavor. This can be swapped for regular paprika if needed. 
  • Parsley and lemon wedges. Garnish. 

How to grill chicken tenders

I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.

chicken tenders in marinade.

Step 1- Season. In a large bowl, combine all the ingredients. Cover the bowl and let everything sit for 5 minutes.

chicken tenders on grill.

Step 2- Prep. Preheat and grease a grill to medium-high heat. Alternatively, use a grill pan with grates. 

Step 3- Grill. Add the chicken tenders to the grill and cook for 3-4 minutes on each side.

grilled chicken tenderloins.

Can I make these in the oven instead?

Yes! If you’d prefer to bake your chicken as opposed to grilling, then you certainly can. They are almost identical to my baked chicken tenderloins.

Start by coating the chicken with spices, then transfer it to a baking sheet lined with parchment paper. Bake the chicken at 177C/350F for 25-30 minutes or until the internal temperature reaches 74C/165F.

Arman’s recipe tips

  • The best way to tell if the chicken is cooked is to use a meat thermometer and check the internal temperature reaches 165F.
  • Don’t overlap the tenders. So they get equal access to the heat. 
  • Shake off the excess spices before grilling. To avoid burning the spices. 
  • Leave the tenders on the grill. If they feel a bit stuck when you go to flip them, it’s because they’re not ready yet. I try to leave them undisturbed until they naturally loosen from the grill. 
  • Serve them with dipping sauce. Honey mustard, ketchup, BBQ sauce, or spicy mayo are all perfect dipping sauces for serving alongside your grilled chicken tenders.

Variations

Marinade the chicken. Soak the tenders in my 4-ingredient chicken marinade and skip the spice blend. 

Swap the seasonings. Try lemon pepper, taco seasoning, or any spice blend you have on hand. 

Serve the tenders over rice (like my chicken over rice), in air fryer quesadillas, tacos, or salad wraps

Storage instructions

To store: Store leftover tenders in an airtight container in the fridge for up to one week. 

To freeze: Let the tenders cool completely, then freeze them in freezer-safe containers for up to six months. 

Reheating: Reheat in the oven at 180C/350F for 10-12 minutes, or air fry them at 350F for 5-6 minutes. 

grilling chicken tenders.

Frequently asked questions

Should you cover chicken when grilling?

While it’s not necessary, covering your chicken when grilling can help to make sure it cooks more evenly. Grilling with the cover on will also help to impart a nice smoky flavor to the cooked chicken. 

Should you pat dry chicken before grilling?

Patting dry chicken before grilling is a good way to help soak up excess moisture, making for chicken with a crispier skin.

More healthy ways to enjoy chicken

grilled chicken tenders recipe.

Grilled Chicken Tenders

5 from 24 votes
Bring back your inner kid with my easy grilled chicken tenders recipe. They’re crispy, juicy, and smoky! Plus, they’re healthy and perfect for meal prep. Watch the video below to see how I make it in my kitchen!
Servings: 4 servings
Prep: 2 minutes
Cook: 8 minutes
Total: 10 minutes

Video

Ingredients  

  • 8 chicken tenderloins
  • 1/4 cup olive oil
  • 3 cloves garlic minced
  • 2 tablespoons lemon juice
  • 1 lemon zest
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika

Instructions 

  • In a mixing bowl, add all the ingredients and mix well. Cover the bowl and let everything sit for 5 minutes or up to 20 minutes.
    chicken tenders in marinade.
  • Preheat and grease a grill or barbecue to medium heat. Alternatively, you can use a grill pan with grates on it.
  • Add the chicken tenders to the grill and cook for 3-4 minutes on each side, or until the chicken reaches an internal temperature of 165F.
    chicken tenders on grill.
  • Remove from the grill and serve immediately.

Notes

TO STORE: Store leftover tenders in an airtight container in the fridge for up to one week. 
TO FREEZE: Let the tenders cool completely, then freeze them in freezer-safe containers for up to six months. 
TO REHEAT: Reheat in the oven at 180C/350F for 10-12 minutes, or air fry them at 350F for 5-6 minutes.

Nutrition

Serving: 1servingCalories: 168kcalCarbohydrates: 2gProtein: 21gFat: 7gSodium: 407mgPotassium: 399mgFiber: 0.3gVitamin A: 159IUVitamin C: 5mgCalcium: 15mgIron: 1mgNET CARBS: 2g
Course: Main Course
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Originally published March 2023, updated and republished October 2024

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. if i were to adapt the recipe for chicken breast instead how would you recommend cooking it? oven or pan fry and for how long approx? Thanks!