Easy Grilled Chicken Tender Recipe
When you’re craving something healthy, tasty, and fast, grilled chicken tenders are a go-to option you’ll want in your weekly rotation. This grilled chicken tender recipe delivers juicy, perfectly seasoned strips of chicken with just the right amount of char. Whether you’re cooking for a family dinner, prepping for the week, or throwing something quick on the grill, this recipe has you covered.
Unlike full chicken breasts that can dry out if you’re not careful, chicken tenders are lean but naturally tender—hence the name. This recipe brings out their best qualities with a simple marinade that locks in flavor and helps you get that delicious grilled finish every time.
Let’s fire up the grill and dive into the ultimate grilled chicken tender recipe that’s both beginner-friendly and totally crave-worthy.
Table of Contents
Why You’ll Love This Grilled Chicken Tender Recipe
- Quick & Easy: From prep to plate in under 30 minutes.
- Versatile: Serve them over salad, in wraps, tacos, or with a side of grilled veggies.
- Healthy: Lean protein with minimal oil and clean ingredients.
- Kid-Friendly: A crowd-pleaser even for picky eaters.
These chicken tenders are juicy on the inside, lightly crisped on the outside, and loaded with bold, savory flavor from the marinade. Plus, they store well and reheat like a dream.
Ingredients for Grilled Chicken Tenders
Here’s everything you’ll need for this grilled chicken tender recipe:
For the Chicken:
- 1½ pounds chicken tenders (about 10–12 tenders)
- 1 tablespoon olive oil
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika (or regular paprika)
- ½ teaspoon dried oregano
- Juice of ½ lemon (about 1 tablespoon)
Optional Marinade Add-Ins:
- 1 teaspoon Dijon mustard (for tang)
- 1 tablespoon soy sauce (for umami)
- 1 teaspoon honey or maple syrup (for sweetness)
- ½ teaspoon chili flakes (for heat)
How to Make Grilled Chicken Tenders (Step-by-Step)
Step 1: Prep the Chicken
If your chicken tenders have the tendon still attached, trim it off with a sharp knife or kitchen scissors. Pat the tenders dry with paper towels—this helps them absorb the marinade better and grill up nicely.
Step 2: Make the Marinade
In a large bowl, whisk together olive oil, salt, pepper, garlic powder, onion powder, smoked paprika, oregano, and lemon juice. If you’re using any optional add-ins like Dijon or soy sauce, mix them in now.
Step 3: Marinate the Tenders
Add the chicken tenders to the bowl and toss to coat well. Let them marinate for at least 15 minutes. For even more flavor, marinate for 1–2 hours in the fridge.
Pro Tip: Use a zip-top bag for easy cleanup and even coating.
Step 4: Preheat Your Grill
While the chicken is marinating, preheat your grill (gas or charcoal) to medium-high heat—around 400–425°F (200–220°C). If you’re using a grill pan indoors, heat it over medium-high until hot.
Step 5: Grill the Tenders
Place the chicken tenders on the grill grates and cook for 3–4 minutes per side, flipping once. The tenders should be golden with nice grill marks and reach an internal temperature of 165°F (74°C).
Tip: Don’t press down on the chicken while it’s cooking—it squeezes out the juices!
Step 6: Rest and Serve
Once cooked, remove the tenders and let them rest for 3–5 minutes. This helps the juices redistribute so every bite stays juicy.
Serve immediately or slice them up for salads, bowls, tacos, or wraps.
Tips for the Best Grilled Chicken Tenders
- Don’t Skip the Marinade: Even 15 minutes makes a big difference in both flavor and texture.
- Use a Meat Thermometer: It’s the best way to avoid overcooking. Chicken is done at 165°F.
- Oil the Grill Grates: To prevent sticking, brush the grates lightly with oil before placing the chicken.
- Avoid Overcrowding: Give the tenders space so they sear instead of steam.
- Let Them Rest: A quick rest after grilling ensures juiciness.
Flavor Variations to Try
The beauty of this grilled chicken tender recipe is how easy it is to customize. Here are some flavor twists to try:
1. Mediterranean Style
- Add fresh chopped garlic, lemon zest, and chopped rosemary or thyme to the marinade.
2. Spicy Southwest
- Mix in chili powder, cumin, and lime juice. Serve with avocado and salsa.
3. Asian-Inspired
- Swap olive oil for sesame oil. Add grated ginger, soy sauce, and a touch of honey.
4. BBQ Glazed
- Grill the tenders as directed, then brush with BBQ sauce during the last 1–2 minutes of cooking for a sticky glaze.
Substitution Tip: No grill? Use a stovetop grill pan or broil in the oven for 4–5 minutes per side.
Serving Ideas for Grilled Chicken Tenders
These grilled chicken tenders are incredibly versatile. Here are some delicious ways to serve them:
- Grilled Chicken Tender Salad: Toss with mixed greens, cherry tomatoes, cucumbers, feta, and a balsamic vinaigrette.
- Wraps or Pita Pockets: Stuff into a tortilla or pita with hummus, lettuce, and tzatziki.
- Rice Bowls: Layer over rice or quinoa with grilled veggies and a tahini or yogurt sauce.
- Tacos: Slice and serve in corn tortillas with cabbage slaw and crema.
- Kids’ Plates: Pair with sweet potato fries or carrot sticks and ranch.
How to Store Leftovers
Fridge
Store leftover grilled chicken tenders in an airtight container for up to 4 days. Let them cool completely before sealing to avoid soggy texture.
Freezer
Freeze cooked tenders for up to 3 months. Wrap them in foil or plastic wrap and place in a freezer bag. To reheat, thaw overnight in the fridge and warm in a skillet or oven.
Reheating Tips
- Microwave: 60–90 seconds, covered with a damp paper towel.
- Skillet: Reheat over medium-low heat for a few minutes per side.
- Oven: 350°F for 10–15 minutes until heated through.
Prep Time, Cook Time & Servings
- Prep Time: 10 minutes
- Marinate Time: 15–120 minutes (depending on your schedule)
- Cook Time: 8 minutes
- Total Time: 25–30 minutes (plus marinate time)
- Servings: 4
Final Thoughts
This grilled chicken tender recipe is a total lifesaver on busy weeknights or sunny weekends when you want something fast, healthy, and packed with flavor. The marinade comes together with pantry staples, and the tenders cook in minutes—making it one of those recipes you’ll turn to again and again.
Whether you serve them over salad, in tacos, or straight off the grill, these juicy tenders never disappoint. Plus, with all the flavor variations, you can easily keep things fresh and interesting.
Next time you’re at the store, grab a pack of chicken tenders and give this recipe a try. You’ll be amazed how something so simple can taste this good.
