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Grilled Chicken Tenders

Grilled chicken tenders that are moist and juicy every time! The secret is a fast, flavorful marinade. Ready in minutes and perfect for healthy dinners and meal prep.

Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 3 servings
Calories: 202 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pound chicken tenders you also can use boneless, skinless chicken breasts sliced into 1-inch strips
  • ¼ cup water
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon apple cider vinegar or lemon juice
  • 1 tablespoon honey
  • 1 teaspoon ground black pepper
  • ½ teaspoon kosher salt
  • vegetable oil for grilling

Instructions

    Cup of Yum
  1. In a small bowl or larger liquid measuring cup, whisk together the water, soy sauce, vinegar, honey, pepper, and salt. Transfer mixture to a 1-gallon ziptop bag (or if you prefer to marinate the chicken directly in the bowl, whisk the ingredients together in a mixing bowl just large enough to hold the chicken snugly so that it is well submerged).
  2. Add the chicken to the bag and seal, gently pressing out as much air from the bag as possible. Turn and “squish” the bag so that the chicken is evenly distributed and all of the pieces are coated. Place the bag in a shallow dish to catch any accidental drips then place in the refrigerator to marinate. (If you are using a bowl, add the chicken to the bowl, toss to coat in the marinade, then cover the bowl and place in the refrigerator). Marinate the chicken in the refrigerator for 30 minutes or up to 8 hours.
  3. When ready to grill, remove the chicken from the refrigerator. Preheat an outdoor grill or indoor grill pan to medium heat (about 375 degrees F). Oil the grill, then place the chicken tenders on the grill in a single layer without overlapping them, shaking off any excess marinade (discard the bag and remaining marinade). Cook for 3 to 4 minutes on each side, until the juices run clear and the chicken reaches an internal temperature of 165 degrees F on an instant read thermometer.
  4. Transfer the chicken tenders to a plate or cutting board. Cover with foil and let rest for 2 to 3 minutes to allow the juices to reincorporate.

Notes

  • TO STORE: Leftover tenders can be stored in the refrigerator for up to 4 days. 
  • TO REHEAT: Reheat chicken in the oven at 350 degrees F until hot. You can also rewarm the tenders in the microwave. 
  • TO FREEZE: Place chicken tenders in a freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating. 

Nutrition Information

Serving 1(of 3) Calories 202kcal (10%) Carbohydrates 7g (2%) Protein 33g (66%) Fat 4g (6%) Saturated Fat 1g (5%) Cholesterol 97mg (32%) Potassium 579mg (17%) Fiber 1g (4%) Sugar 6g (12%) Vitamin A 45IU (1%) Vitamin C 2mg (2%) Calcium 8mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 3servings

Amount Per Serving

Calories 202

% Daily Value*

Serving 1(of 3)
Calories 202kcal 10%
Carbohydrates 7g 2%
Protein 33g 66%
Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 97mg 32%
Potassium 579mg 12%
Fiber 1g 4%
Sugar 6g 12%
Vitamin A 45IU 1%
Vitamin C 2mg 2%
Calcium 8mg 1%
Iron 1mg 6%

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