Grilled Chicken Tenders

Grilled Chicken Tenders are juicy, flavorful, and incredibly easy to make. Whether you’re cooking for a family dinner, meal prepping for the week, or firing up the grill for a quick lunch, these chicken tenders deliver smoky char and mouthwatering taste in just minutes. Perfect for dipping, wrapping, or topping salads, they’re a versatile protein option everyone will love.

Why You’ll Love This Recipe

• Quick-cooking and ready in under 15 minutes
• Kid-friendly and great for picky eaters
• Juicy, tender texture with bold grilled flavor
• Perfect for meal prep or weeknight dinners
• Great as a main, in wraps, salads, or rice bowls
• Easily customizable with your favorite seasonings
• Naturally gluten-free and low-carb
• Pairs well with any dipping sauce or marinade
• No need to marinate (but you can for extra flavor)
• Works on outdoor grills, grill pans, or stovetops

ingredients

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

• Chicken tenders (or boneless skinless chicken breasts cut into strips)
• Olive oil
• Garlic powder
• Onion powder
• Paprika
• Salt
• Black pepper
• Optional: lemon juice, Italian seasoning, or your favorite spice blend

directions

1. Preheat your grill to medium-high heat (about 400°F).
2. In a bowl, toss chicken tenders with olive oil, garlic powder, onion powder, paprika, salt, and pepper. Add any extra spices or a splash of lemon juice if desired.
3. Place chicken tenders directly on the grill grates. Cook for 3–4 minutes per side, or until grill marks form and the internal temperature reaches 165°F.
4. Remove from the grill and let rest for 5 minutes.
5. Serve hot with dipping sauce, over salad, in wraps, or with your favorite sides.

Servings and timing

This recipe serves 4 people.

Prep time: 10 minutes
Cook time: 8 minutes
Total time: 18 minutes

Variations

• Marinate in a yogurt-based or citrus marinade for extra tenderness
• Use Cajun, taco, or BBQ seasoning for a flavor twist
• Add chopped fresh herbs like parsley or cilantro after grilling
• Serve with dipping sauces like honey mustard, ranch, BBQ, or tzatziki
• Toss grilled tenders in buffalo sauce for a spicy version
• Slice and use in wraps, tacos, pasta, or grain bowls
• Thread onto skewers with veggies for fun kebabs

storage/reheating

Store leftover grilled chicken tenders in an airtight container in the fridge for up to 4 days. Reheat gently in a skillet or microwave until warmed through. You can also freeze cooked tenders for up to 2 months—thaw overnight before reheating.

FAQs

What are chicken tenders?

Chicken tenders are the long, tender strips of meat found under the chicken breast. They’re lean, quick-cooking, and great for grilling.

Can I use chicken breasts instead?

Yes, simply slice chicken breasts into strips about the same size as tenders.

How do I keep them from drying out?

Don’t overcook—grill just until they reach 165°F. Letting them rest helps keep them juicy.

Do I need to marinate the chicken?

Not required, but marinating adds more flavor and can tenderize the meat. A quick 30-minute soak works well.

Can I cook these indoors?

Absolutely. Use a grill pan or cast iron skillet over medium-high heat for similar results.

Are these healthy?

Yes! They’re lean, high in protein, low in carbs, and gluten-free.

What sides go well with grilled chicken tenders?

Try rice, grilled veggies, potato salad, coleslaw, or a fresh green salad.

Can I cook these on skewers?

Yes! Skewering the tenders makes flipping easier and adds a fun presentation.

Are they good for meal prep?

Perfectly! Cook a batch and use them in salads, wraps, or bowls all week.

Can I make these spicy?

Yes—add cayenne, chili powder, or your favorite hot sauce to the seasoning or marinade.

Conclusion

Grilled Chicken Tenders are a fast, flavorful, and foolproof way to get dinner on the table or stock up on protein for the week. Whether served with your favorite sides, chopped into salads, or dunked into sauces, these juicy grilled strips are guaranteed to become a go-to in your recipe rotation. Fire up the grill and enjoy a dish that’s as simple as it is satisfying.

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