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Easy Grilled Chicken Tenders

Easy grilled chicken tenders, simply marinated and grilled in the pan or grill. Perfect to serve as they are, sliced on a salad or in sandwiches.

Prep Time
5 mins
Cook Time
5 mins
Additional Time
1 hr
Total Time
1 hr 13 mins
Servings: 4 servings
Calories: 304 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 lb chicken tenders 450 g, Note 1
  • juice of ½ lemon about 2 tablespoons
  • 2 teaspoons honey
  • 2 garlic cloves
  • ½ teaspoon sweet paprika powder
  • ½ teaspoon smoked paprika powder Note 2
  • 3 tablespoons olive oil Note 3
  • ½ teaspoon fine sea salt or Kosher
  • ⅛ teaspoon ground black pepper Note 4
  • about 1 tablespoon fresh chopped parsley optional
  • about 2 teaspoons toasted sesame seeds optional

Instructions

Marinate chicken:
    Cup of Yum
  1. Marinade: Mix lemon juice, honey, grated garlic cloves, both kinds of paprika, olive oil, salt, and pepper in a large bowl or shallow baking dish (ceramic or glass).1 lb chicken tenders/ 450 g + juice of ½ lemon + 2 teaspoons honey + 2 garlic cloves + ½ teaspoon sweet paprika powder + ½ teaspoon smoked paprika powder + 3 tablespoons olive oil + ½ teaspoon fine sea salt + ⅛ teaspoon ground black pepper
  2. Marinate chicken: Add chicken tenders and turn several times to coat all over. Cover the bowl or dish. Let marinate in the fridge for at least 30 minutes and up to 4 hours. Turn in the marinade halfway through.
Grill pan:
  1. Heat the pan very well on medium-high heat.
  2. Cook: Add the strips and cook for about 3-4 minutes on each side until the juices run clear and the chicken reaches an internal temperature of 74 degrees Celsius/ 165 degrees Fahrenheit on a . (Amazon affiliate link)
  3. Transfer to a (warm) plate and rest for about 2 minutes before serving. Sprinkle with chopped parsley and sesame seeds if desired.about 1 tablespoon fresh chopped parsley + about 2 teaspoons toasted sesame seeds
Outdoor grill:
  1. Preheat the grill to about 190 degrees Celsius/ 375 degrees Fahrenheit and brush it lightly with oil.
  2. Cook the chicken tenders for about 3-4 minutes on each side until the juices run clear and the chicken reaches an internal temperature of 74 degrees Celsius/ 165 degrees Fahrenheit.
  3. Rest for 2 minutes before serving. Sprinkle with chopped parsley and sesame seeds if desired.

Notes

  • The nutrition is calculated considering only 2 tablespoons of oil, as a lot of the marinade will remain in the bowl.
  • Paprika: My smoked paprika is sweet as well. You can use hot to taste.
  • Oil: I prefer mild-tasting olive oil, something fruity, not too bitter. Neutral-tasting vegetable oil is fine as well.
  • Herbs: Add about 1 teaspoon of dried herbs to the marinade. Rosemary, thyme, or oregano are great.

Nutrition Information

Serving 1/4 of the dish Calories 304kcal (15%) Carbohydrates 13g (4%) Protein 36g (72%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 9g Cholesterol 96mg (32%) Sodium 386mg (16%) Fiber 1g (4%) Sugar 10g (20%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 304

% Daily Value*

Serving 1/4 of the dish
Calories 304kcal 15%
Carbohydrates 13g 4%
Protein 36g 72%
Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 9g 53%
Cholesterol 96mg 32%
Sodium 386mg 16%
Fiber 1g 4%
Sugar 10g 20%

* Percent Daily Values are based on a 2,000 calorie diet.