Grilled Chicken Tenders

Grilled chicken tenders are a simple, flavorful, and healthy meal option that’s perfect for busy weeknights or weekend cookouts. These tender strips of chicken, also known as mini chicken fillets in the UK, are marinated in a bright and aromatic blend of olive oil, lemon juice, and herbs, then grilled to juicy perfection. Whether you’re looking for a protein-packed dish to serve alongside your favorite salad, rice, or grilled veggies, this recipe delivers incredible taste with minimal effort. Plus, it’s versatile and easy to customize to suit your personal preferences.

Why This Recipe Is a Must-Try

Grilled chicken tenders are an all-time favorite for good reason. They cook quickly, making them a great choice when you want dinner on the table fast. The marinade is simple yet bursting with flavor, combining zesty lemon juice with fragrant thyme and oregano, which perfectly complement the natural taste of the chicken. This recipe uses pantry staples, so you probably already have most of the ingredients on hand. The result is juicy, tender chicken with a slightly charred, smoky exterior that pairs beautifully with almost any side dish.

What sets this grilled chicken recipe apart is its versatility and ease. Whether you’re a beginner or an experienced home cook, you’ll find the steps straightforward and quick. Plus, it’s perfect for meal prep, picnics, or even packed lunches because the chicken stays moist and delicious even when reheated. If you want a healthy, protein-rich meal that doesn’t skimp on flavor, this grilled chicken tenders recipe should be your go-to.

Ingredients

• 1 pound (450g) chicken tenders (mini chicken fillets in the UK)
• 2 tablespoons olive oil – for a rich, fruity base to the marinade
• 2 tablespoons lemon juice – adds brightness and tenderizes the chicken
• 1 teaspoon dried thyme – earthy and slightly minty herb flavor
• 1 teaspoon dried oregano – classic Mediterranean herb that pairs beautifully with lemon and thyme
• ½ teaspoon salt – enhances all the flavors
• ¼ teaspoon ground black pepper – for a subtle kick

How To Make Grilled Chicken Tenders

Step 1: Prepare the Marinade

In a medium bowl, whisk together the olive oil, lemon juice, dried thyme, dried oregano, salt, and black pepper until well combined. This simple marinade will infuse the chicken tenders with vibrant, aromatic flavors.

Step 2: Marinate the Chicken

Place the chicken tenders in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is evenly coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor. Avoid marinating for too long, as the lemon juice can start to “cook” the chicken and alter its texture.

Step 3: Preheat the Grill

Preheat your grill to medium-high heat, around 400°F (200°C). If you don’t have an outdoor grill, you can use a grill pan on the stovetop or a broiler in your oven.

Step 4: Grill the Chicken

Remove the chicken tenders from the marinade, letting any excess drip off. Place them on the grill in a single layer without overcrowding. Grill for about 3-4 minutes per side, turning once, until the chicken is cooked through and has nice grill marks. The internal temperature should reach 165°F (74°C).

Step 5: Rest and Serve

Transfer the grilled chicken tenders to a plate and let them rest for 5 minutes to retain their juices. Serve warm with your favorite sides such as a crisp green salad, grilled vegetables, or fluffy rice.

Expert Tips

• For the juiciest chicken, don’t skip the resting step after grilling. It allows the juices to redistribute throughout the meat.
• If using wooden skewers to grill, soak them in water for 30 minutes beforehand to prevent burning.
• Make sure your grill is properly preheated before placing the chicken on it to achieve beautiful sear marks and prevent sticking.
• Use a meat thermometer to ensure the chicken is perfectly cooked but not overdone.
• If you don’t have dried thyme or oregano, fresh herbs can be chopped and used instead—just use about three times the amount.
• For an extra layer of flavor, add a clove of minced garlic or a pinch of smoked paprika to the marinade.

Variations and Customizations

• Spicy Twist: Add ¼ teaspoon cayenne pepper or chili flakes to the marinade for a subtle heat.
• Herb Mix-Up: Substitute thyme and oregano with rosemary and basil for a different herbal profile.
• Sweet and Tangy: Mix 1 tablespoon honey or maple syrup into the marinade for a touch of sweetness.
• Asian-Inspired: Replace lemon juice with lime juice and add 1 tablespoon soy sauce and a teaspoon grated ginger for an Asian flavor boost.
• Grilled Chicken Skewers: Thread the marinated chicken tenders onto skewers with bell peppers and onions for a colorful presentation.

How to Store Leftovers

Leftover grilled chicken tenders can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, warm them gently in a skillet over medium heat or microwave until heated through. Avoid overheating to keep the chicken tender and juicy. You can also slice leftover chicken tenders and add them cold to salads, wraps, or sandwiches for a quick meal.

For longer storage, freeze cooked chicken tenders in a freezer-safe container or bag for up to 3 months. Thaw overnight in the fridge before reheating.

FAQ

Can I use chicken breasts instead of chicken tenders?

Yes, you can use boneless, skinless chicken breasts cut into strips if you don’t have tenders. Just be mindful that breasts may take a little longer to cook and can dry out if overcooked.

Do I need to marinate the chicken for a long time?

Marinating for at least 30 minutes is recommended to let the flavors penetrate the meat. However, you can marinate for up to 2 hours for more intense flavor. Avoid marinating beyond this time to prevent the lemon juice from breaking down the chicken too much.

Can I use fresh herbs instead of dried?

Absolutely! Fresh herbs can be a wonderful substitute. Use about three times the amount of fresh herbs as dried since dried herbs are more concentrated.

What side dishes pair well with grilled chicken tenders?

Grilled chicken tenders go well with a variety of sides such as mixed green salads, grilled vegetables, rice pilaf, quinoa, roasted potatoes, or even in wraps and sandwiches.

Conclusion

This grilled chicken tenders recipe is a quick, flavorful, and healthy way to enjoy juicy chicken any day of the week. With just a handful of simple ingredients, you can create a delicious marinade that brings out the best in tender chicken. Whether you’re cooking for a family dinner, meal prepping for the week, or hosting a backyard barbecue, these grilled chicken tenders are sure to impress. Give this recipe a try and discover how easy it is to make a fresh, satisfying protein dish that pairs beautifully with so many sides and flavor profiles. Happy grilling!