It started one late summer evening, when the house smelled of cut grass and the sun refused to set on time. My kids were darting in and out of the kitchen barefoot, leaving tracks of laughter on the tile floor, and I, tired from the day but still craving something honest and good, reached for a pack of chicken tenders I’d picked up without a plan. I didn’t want anything fussy. I wanted something I could grill quickly, something flavorful enough to stand on its own but humble enough to sit beside corn on the cob and a bowl of pickled cucumbers.
That night, I marinated the tenders in olive oil, garlic, a squeeze of lemon, and a pinch of whatever herbs were still clinging to life in my garden. I grilled them until the edges charred just slightly, and they were tender enough to tear with a fork. We ate outside, with paper napkins and sweet tea, and the kids—messy, hungry, and full of joy—asked if we could have “that chicken” again the next night. That’s when I knew this recipe had found its place in our rotation, not because it was fancy, but because it was real. It was good. And it brought us together.
Why You’ll Love This Recipe:
- Quick to prep and grill—on the table in under 30 minutes
- Budget-friendly and family-approved
- Packed with bright, savory flavor from a simple marinade
- Great for meal prep or last-minute dinners
- Versatile—perfect for salads, wraps, or paired with classic sides
Ingredients You’ll Need:
- 1½ pounds chicken tenders – I usually buy them pre-trimmed, but if you’re working with chicken breasts, you can just slice them into strips.
- ¼ cup olive oil – Good olive oil goes a long way here, but don’t stress over it. I’ve used everything from cold-pressed fancy bottles to the plain store brand.
- 3 cloves garlic, minced – I like mine finely grated on a microplane for even coverage.
- Juice of 1 lemon – Adds that brightness that makes the chicken sing. Bottled lemon juice works in a pinch, but fresh is best.
- 1 tablespoon Dijon mustard – This gives the marinade a little backbone and helps emulsify the oil and acid.
- 1 teaspoon dried oregano – Or fresh if you have it. Sometimes I use thyme or even basil, depending on what’s in the garden.
- 1 teaspoon kosher salt – Don’t be shy here; chicken loves salt.
- ½ teaspoon black pepper – Freshly cracked, always.
- Optional: pinch of red pepper flakes – If your crowd can handle a gentle kick.
How to Make It (Step-by-Step Instructions):
Start by whisking together the olive oil, lemon juice, Dijon, garlic, herbs, salt, and pepper in a medium bowl. You want it to look emulsified, like a loose vinaigrette. That’s your marinade. Pour it over the chicken tenders in a zip-top bag or shallow dish. Massage it in with your hands—clean hands, always—and let it sit for at least 30 minutes. If I have the time, I’ll give it a couple of hours in the fridge, but half an hour at room temp works just fine.
While the chicken’s soaking up flavor, heat your grill to medium-high. I’ve made these on a charcoal grill, a gas grill, even a stovetop grill pan when the weather didn’t cooperate. The goal is steady heat and clean grates—don’t skip the preheating, and oil the grates lightly if your grill tends to stick.
Once the grill is hot, lay the tenders down gently. You’ll hear a satisfying sizzle. Grill them for about 3–4 minutes per side, depending on thickness. The key is not to fuss too much. Let them develop those golden-brown grill marks before flipping. I’ve rushed this part before, and they end up tearing or steaming instead of searing. Trust the process.
Check for doneness—165°F in the thickest part. When they’re done, transfer them to a plate and let them rest for a few minutes before serving. This resting time makes a surprising difference in juiciness. Please don’t skip it.
Expert Tips for the Best Results:
I’ve found that the simplest marinades work the hardest when they’re given just enough time and not a second more. Over-marinating can break down the chicken too much, making it mushy, so don’t leave it overnight. Always bring the chicken to room temperature before grilling—straight-from-the-fridge meat seizes up on hot grates. And if your grill tends to flare up, keep a cooler zone ready where you can move the tenders to finish cooking gently without charring. Finally, don’t forget to rest the meat. Those few minutes on a plate do more than most folks realize.
Variations & Substitutions:
One of the things I love most about this recipe is how forgiving it is. I’ve swapped the lemon for lime when that’s all I had, and once I used a splash of apple cider vinegar and a bit of honey when I realized I was out of citrus. It gave the chicken a lovely, sweet tang. If you’re not a fan of mustard, leave it out—it still works. I’ve also tossed in smoked paprika, cumin, even a spoonful of Greek yogurt for a richer marinade. And when I was out of tenders, I sliced up boneless thigh, and they came out beautifully juicy. This recipe is a framework more than a rulebook.
Serving Suggestions:
These grilled tenders are at home in so many meals. I often serve them with grilled vegetables, a big green salad, or simple rice pilaf when I need something fast. They’re also perfect tucked into a wrap with tzatziki or tossed into pasta with roasted cherry tomatoes and a little feta. On summer nights, we’ll just slice them up and eat with our hands, dipping into whatever sauces we have—ranch, barbecue, or even just plain yogurt with herbs. They fit in whether you’re feeding a picky toddler or hosting a backyard dinner with friends.
Storage & Reheating Instructions:
Leftovers, if you’re lucky enough to have them, keep beautifully. I store them in an airtight container in the fridge for up to three days. They reheat well in a skillet over medium-low heat—just a splash of water or broth in the pan helps keep them from drying out. Microwaving works too, though I’d recommend covering them with a damp paper towel to keep the moisture in. The texture changes slightly, but the flavor holds strong.
Recipe FAQs
Can I make these ahead of time?
Absolutely. I often marinate the chicken in the morning and grill it just before dinner. The longer it sits (within reason), the more flavorful it becomes.
Can I freeze them?
Yes—both before and after cooking. I freeze the raw tenders right in the marinade in a freezer bag. Thaw overnight in the fridge and cook as usual. Cooked tenders can be frozen, too, though I prefer them fresh.
What if I don’t have a grill?
No problem at all. A cast iron skillet or grill pan on the stove works great. Just make sure it’s hot before the chicken goes in.
Can I double the recipe?
You bet. I double or triple it often for gatherings. Just don’t crowd the grill—cook in batches to keep that nice sear.
Nutrition Information (Per Serving – approx. 4 oz cooked chicken):
- Calories: 210
- Protein: 28g
- Fat: 10g
- Carbohydrates: 1g
- Sodium: 420mg
I hope this recipe becomes part of your own family’s rhythm the way it has for mine. There’s something deeply satisfying about a meal that’s both simple and meaningful, one you can make on a whim and still feel proud to serve. If you try these grilled chicken tenders, I’d love to hear how they turn out—what you paired them with, what little twists you added, or just how they made your evening a bit easier. Cooking doesn’t have to be complicated to be special. Sometimes, it’s the humble things that bring us together.
Grilled Chicken Tenders
Ingredients
- 1½ lbs chicken tenders
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 cloves garlic minced
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme optional
- Fresh parsley for garnish
- Lemon wedges for serving
Instructions
- Make marinade: In a medium bowl, whisk together olive oil, lemon juice, garlic, salt, pepper, paprika, onion powder, oregano, and thyme.
- Marinate chicken: Place chicken tenders in a large resealable bag or shallow dish. Pour marinade over chicken, seal or cover, and refrigerate for at least 30 minutes (or up to 4 hours).
- Preheat grill: Heat grill to medium-high heat (about 400°F). Lightly oil the grates.
- Grill chicken: Place chicken tenders on the grill. Cook for 4–5 minutes per side, or until internal temperature reaches 165°F and chicken is cooked through.
- Serve: Garnish with fresh parsley and lemon wedges. Serve immediately.
Notes
- Can be grilled on outdoor grill, grill pan, or even an indoor electric grill.
- Great for meal prep — store leftovers in an airtight container in the fridge for up to 3 days.
- Pairs well with salads, rice, grilled veggies, or wraps.
- For extra flavor, add a tablespoon of honey or Dijon mustard to the marinade.