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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.
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
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. You may also like my pan-fried chicken tenders recipe too.
- 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.
Step 1- Season. In a large bowl, combine all the ingredients. Cover the bowl and let everything sit for 5 minutes.
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.
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.
Frequently asked questions
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.
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
- Air fryer chicken breast
- Greek chicken
- Cast iron chicken breast
- Crispy baked chicken thighs
- Or any of my chicken recipes
Grilled Chicken Tenders
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.
- 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.
- Remove from the grill and serve immediately.
Notes
Nutrition
Originally published March 2023, updated and republished October 2024
Can this recipe be done in an Air Fryer?
Uu lemon juice with chicken and spices go so well together. Very good!
Its amazimg thing that very often I buy tenderloins. I should give a try in this recipe.
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!
Check out my baked chicken breast recipe
Distinctive, marinated, and juicy this is a great presentation😛