Ah, grilled chicken tenders. They’re like the reliable friend who shows up at every barbecue, potluck, and family dinner. That's right! Whether you’re enjoying a summer gathering or simply want to elevate your weeknight meals, grilled chicken tenders fit the bill. You can pair them with an array of sides, from zesty pasta salads to crisp veggies. The versatility of grilled chicken tenders is delightful!
But before diving in, let’s talk about what brings this dish to life and makes it such a go-to crowd-pleaser.
Let’s start with a little context. I’m a registered dietitian and a self-proclaimed food enthusiast, and I have a bit of a history with grilled chicken tenders. These tender bites have graced many of my family dinners, BBQs, and even quick lunches. Their simple yet delicious nature makes them a staple in my kitchen. Plus, they’re incredibly easy to customize, which is something I truly appreciate.
The magic of grilled chicken tenders lies in their flavor and simplicity. With just a handful of ingredients, you can create a meal that’s satisfying, healthy, and bursting with flavor.
Grilled chicken tenders are small strips of chicken breast, marinated, and then grilled to perfection. They are juicy and tender, thanks to the grilling process. The tenders themselves are often seasoned with various spices and herbs, offering a wide range of flavors. Whether you serve them with a side of veggies, on a salad, or in a wrap, they shine in any setting.
This recipe is a winning combination for several reasons:
Quality Ingredients: Using fresh chicken breasts and high-quality spices makes all the difference.
Simple Technique: Grilling is straightforward. You don’t need any fancy skills to achieve a great result.
Flavor Packed: A balanced marinade enhances the natural flavors of chicken. The olive oil keeps the tenders moist, while the spices create a tasty crust.
Customizable: You can easily modify the herbs or spices to suit your palate or the season.
Meal Prep Friendly: These tenders can be made in advance, stored, and used in various meals throughout the week.
Here’s a quick run-down of what you’ll need:
Making grilled chicken tenders is an easy process. Below, you will find detailed steps to guide you from preparation to grilling.
In a medium bowl, combine the olive oil, garlic powder, smoked paprika, black pepper, salt, thyme leaves, lemon juice, lemon zest, and onion powder. Whisk everything together until thoroughly mixed. This will form your delicious marinade, which is crucial for infusing the chicken with flavor.
Add the chicken tenders to the bowl with the marinade. Ensure each tender is well-coated. Cover the bowl with plastic wrap or transfer everything into a large zip-top bag. Place it in the fridge for at least 30 minutes, allowing the flavors to meld and penetrate the chicken. If you're short on time, even a quick 15-minute soak will help.
Fire up your grill over medium-high heat. Clean and oil the grates to prevent sticking. Preheating helps to create those beautiful grill marks and ensures a nice sear.
Once your grill is ready, place the marinated chicken tenders directly on the grates. Grill the tenders for about 3-4 minutes on each side, or until they reach an internal temperature of 165°F. The chicken will be juicy and flavorful.
After grilling, let the tenders rest for about 5 minutes. This helps retain moisture. It’s tempting to dive right in, but trust me, it’s worth the wait.
Serve your grilled chicken tenders with your favorite sides. They also make a fabulous addition to salads, wraps, or even as a snack paired with a cool dip.
Use Fresh Herbs: Fresh herbs provide a burst of flavor and aroma, enhancing the dish significantly.
Don’t Overcook: Chicken can dry out quickly. Use a meat thermometer to check doneness around 165°F.
Marinate Longer for Deeper Flavor: If time allows, marinate longer than 30 minutes for even richer flavors.
Use Skinless Tenders: Skinless tenders will allow the marinade to absorb better, resulting in a more flavorful bite.
Experiment with Flavors: Feel free to switch up spices according to what you like or have on hand.
If you've managed to have leftovers (which is a feat), store them in an airtight container in the refrigerator. They will last for about 3-4 days. For longer storage, consider freezing them. When you’re ready to eat, simply reheat them in the oven or on the grill for the best texture.
Here’s a basic breakdown of the nutrition for one serving (assuming about 4 servings):
Calories: Approximately 200 kcal
Protein: 30g
Fat: 8g
Carbohydrates: 1g
Fiber: 0g
These values can vary based on the precise amounts and types of ingredients used. Always consult with a nutrition expert for dietary advice specific to your needs.
Here are some fantastic ways to enjoy grilled chicken tenders:
In a Salad Bowl: Cut the tenders into strips and toss them atop a leafy salad with your favorite veggies. The warmth of the chicken will elevate the dish.
In a Wrap: Layer tenders with hummus, lettuce, and your choice of toppings in a tortilla for a quick and healthy lunch.
As Part of a Dinner Plate: Pair with roasted vegetables and a quinoa side for a complete meal.
With Dips: Serve them as an appetizer with a variety of dips such as ranch, tzatziki, or spicy mayo for a fun finger-food option.
When you're in a pinch, consider these alternatives:
Chicken Thighs Instead of Tenders: Thighs are juicier. Just adjust the cooking time as they take a bit longer.
Avocado Oil: If you’re out of olive oil, avocado oil is a great substitute and has a high smoke point.
Fresh Herbs for Dried: If fresh thyme isn't available, use dried, though the flavor might not be as bright.
Any Citrus Juice: If lemon isn’t on hand, lime juice can add a similarly zesty kick.
Grilled chicken tenders are a versatile, delicious main dish that fits seamlessly into many meals. It’s a simple recipe with room for creativity, allowing you to mix and match flavors. My own experience crafting these tenders has shown me just how customizable they can be, making them the perfect choice for any occasion.
As a registered dietitian and food lover, I can assure you that this dish can be a reliable staple in your kitchen, day in and day out. So, fire up that grill and create something delightful – your friends and family will thank you!
Let’s start with a little context. I’m a registered dietitian and a self-proclaimed food enthusiast, and I have a bit of a history with grilled chicken tenders. These tender bites have graced many of my family dinners, BBQs, and even quick lunches. Their simple yet delicious nature makes them a staple in my kitchen. Plus, they’re incredibly easy to customize, which is something I truly appreciate.
The magic of grilled chicken tenders lies in their flavor and simplicity. With just a handful of ingredients, you can create a meal that’s satisfying, healthy, and bursting with flavor.
Servings 4
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Use Fresh Herbs: Fresh herbs provide a burst of flavor and aroma, enhancing the dish significantly.
Don’t Overcook: Chicken can dry out quickly. Use a meat thermometer to check doneness around 165°F.
Marinate Longer for Deeper Flavor: If time allows, marinate longer than 30 minutes for even richer flavors.
Use Skinless Tenders: Skinless tenders will allow the marinade to absorb better, resulting in a more flavorful bite.
Experiment with Flavors: Feel free to switch up spices according to what you like or have on hand.
Barbara Brito is a Florida-based registered dietitian and the creator of Great Meal Recipes, where she shares nutritious, delicious, and easy-to-make meals for home cooks of all skill levels. With a passion for creating wholesome dishes that don’t sacrifice flavor, Barbara draws inspiration from her love of family, food, and simple cooking. Her blog focuses on accessible recipes that bring joy and balance to the kitchen.