Grilled Chicken Tenders

Grilled chicken tenders are a quick, healthy, and flavorful option for any meal. With a simple marinade and just a few minutes on the grill, you can enjoy juicy, smoky chicken that’s perfect on its own or added to salads, wraps, or pasta. This versatile dish is ideal for weeknight dinners, meal prep, or backyard cookouts.

Why You’ll Love This Recipe

• Quick and easy to prepare
• Requires minimal ingredients
• High in protein and low in fat
• Great for meal prep or large gatherings
• Versatile and customizable with various marinades and seasonings

ingredients

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

• Chicken tenders
• Olive oil
• Lemon juice
• Garlic (minced)
• Paprika
• Salt
• Black pepper
• Dried herbs (such as thyme or oregano)

directions

1. In a large bowl, mix olive oil, lemon juice, minced garlic, paprika, salt, pepper, and dried herbs.
2. Add chicken tenders to the bowl and toss to coat evenly. Cover and marinate for at least 30 minutes (up to 4 hours for more flavor).
3. Preheat the grill to medium-high heat.
4. Grill chicken tenders for 3-4 minutes per side, or until fully cooked and grill marks appear.
5. Remove from grill and let rest for a few minutes before serving.

Servings and timing

• Servings: 4
• Prep Time: 10 minutes
• Marinate Time: 30 minutes to 4 hours
• Cook Time: 6-8 minutes
• Total Time: 40 minutes to 4 hours 20 minutes (depending on marination)

Variations

• Use different marinades like teriyaki, BBQ, or Greek yogurt-based for flavor variety
• Add a spicy kick with cayenne or hot sauce
• Substitute with boneless, skinless chicken thighs or breasts sliced into strips
• Grill with vegetables like bell peppers or zucchini for a complete meal

storage/reheating

Store leftover grilled chicken tenders in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat, in the microwave for 1-2 minutes, or in a preheated oven at 350°F until warmed through. Avoid overcooking when reheating to maintain tenderness.

FAQs

How long should I marinate chicken tenders before grilling?

Marinate for at least 30 minutes, but for deeper flavor, marinate up to 4 hours.

Can I use frozen chicken tenders?

Yes, but make sure to fully thaw them before marinating and grilling for even cooking.

What temperature should chicken be cooked to?

Cook chicken tenders until the internal temperature reaches 165°F.

Can I cook these in a grill pan instead?

Yes, a grill pan over medium-high heat works well if you don’t have an outdoor grill.

How do I keep chicken tenders from drying out?

Avoid overcooking and let them rest after grilling to retain juices.

What sides go well with grilled chicken tenders?

Great options include grilled vegetables, salads, rice, or mashed potatoes.

Can I use a store-bought marinade?

Absolutely, just choose one that complements your flavor preference.

How can I make the chicken tenders spicier?

Add cayenne pepper, red pepper flakes, or your favorite hot sauce to the marinade.

Are grilled chicken tenders good for meal prep?

Yes, they store and reheat well, making them excellent for weekly meal planning.

Can I bake these instead of grilling?

Yes, bake at 400°F for 15-20 minutes or until fully cooked, flipping halfway through.

Conclusion

Grilled chicken tenders are a delicious and nutritious staple that fit effortlessly into any meal plan. Quick to prepare and easy to customize, this recipe is perfect for busy weeknights, casual gatherings, or a protein-packed lunch. With endless ways to serve and flavor them, these chicken tenders are sure to become a go-to favorite.

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