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Home » 30 Minute Meals » Lemon Oregano Grilled Chicken Tenders

Lemon Oregano Grilled Chicken Tenders

Last Updated on January 29, 2022 by Bintu. Leave a Comment

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a pile of grilled chicken tenders on a plate

Grilled chicken tenders cook quickly and are super versatile and inexpensive. Flavorful lemon and oregano marinade ingredients give you tender and juicy chicken that’s perfect for weeknight dinners and weekly meal prep. 

Under $3 per serving. Suitable for Low Carb, Keto, Paleo, whole 30 and Gluten Free diets. Post includes Weight Watchers points.

the completed grilled chicken tenders recipe

Whether you are a kid or a grownup doesn’t matter when it comes to these tasty grilled chicken strips. This recipe makes everyone happy, so on busy nights, grilled chicken tenderloins are our go-to meal.

They cook in no time at all, so they are the perfect choice when we are in a hurry but still want a healthy meal that tastes amazing. Plus I always have chicken in my freezer so grilling chicken tenders just makes sense. 

Grilled chicken strips are super versatile, and can be served with steamed veggies, pasta, rice, or just about any of your favorite side dishes. Make a double batch like I usually do and you can have the leftover grilled chicken tenderloins to use in sandwiches or salads for easy lunches all week. 

But the best part of grilling chicken tenders is that I know the kids are going to eat them. There will be no wasted food, no untouched plates, and most importantly, no complaining!

Serve with a few dipping sauces or sprinkle on some fresh herbs and a splash of fresh lemon juice for a bright, fresh taste. Like my Stove pot Honey Garlic Chicken Tenders, This easy main dish is great during the summer but once you know how long to grill chicken tenders, you’ll want to make them all year long. 

close up view of the finished grilled chicken tenders

Why Make This Recipe

  • Fast and Easy – Grilled chicken tenders cook in minutes so you can get dinner done fast. 
  • Kid Approved – Kids love chicken so you know these tendies are going to be eaten without complaint. 
  • Quick Marinating – You can marinate these in as little as 30 minutes. 
  • Meal Prep – Make a double batch and have chicken on hand for easy lunches.

Ingredient Notes

  • Chicken – Look for pre-cut chicken tenders or slice chicken breast into strips using our guide below. 
  • Lemon – Freshly squeezed lemon juice will give you the most flavor.
  • Olive Oil – This recipe can handle the bold flavor of extra virgin olive oil. Otherwise, select a light neutral oil. 
  • Oregano – This adds an earthy, slightly spicy, slightly sweet flavor. 
  • Salt and pepper – Salt and pepper can really enhance other flavors in food.  
the ingredients needed for making lemon oregano grilled chicken tenders

What Are Chicken Tenders?

Chicken tenders are a family favorite and kids love them, but what are they?

Chicken tenders are known by many different names, including chicken strips, tenderloins, tenders, tendies, goujons, chicken fingers, and chicken fillets. 

Head on over to the what are chicken tenderloins post to to find out what the are, how to cut them yourself, and budget friendly tips and tricks.

How To Cut Chicken Tenders

Pre-cut chicken tenders may be expensive or they may not be available but it is so easy to cut them on your own. 

  • Use a clean cutting board and a sharp knife.
  • Lay a chicken breast on the board.
  • Cut chicken across the grain into strips of equal thickness.
  • Wash the board and knife with hot, soapy water when you are done. 

How To Make Grilled Chicken Strips

Get full ingredients list and instructions from the recipe card below.

  1. Slice the chicken and add it to a bag or bowl along with the marinade ingredients and let it marinate for 30 minutes to several hours in the fridge. 
  2. Oil the grates on a grill or griddle and heat it to medium-high heat. 
  3. Grill the chicken for 6-8 minutes, flipping it halfway through cooking.
  4. Serve and enjoy!
image collage showing how to make grilled chicken tenders

Note: Always check for doneness with a meat thermometer to determine how long to grill chicken tenders. The internal temperature should be 165F / 74C when inserted into the thickest part of chicken breasts.

Grilling Chicken Tenders On The Stove

The best method for grilling chicken strips on the stove is to use a grill pan. A grill pan has ridges similar to the grates in a grill. 

Allow the pan to get very hot before adding your chicken, and you will get the grill marks just like you would from an outdoor grill. 

Tips For Success

  • If cutting your own chicken tenders, slice as evenly as possible so they cook evenly. 
  • Avoid leaving the chicken in the marinade for more than 8 hours as the chicken will begin to break down and have an unpleasant texture. 
  • Oil the grill before heating to prevent sticking. 
  • Chicken will usually release from the grill when it’s ready to be flipped. If it’s sticking, give it a few more seconds and then try again.
  • Flip the chicken halfway through the cooking time.
the finished grilled chicken tenders inside a grill pan

Variations

  • Lime and Cilantro – Swap the oregano and lemon juice for lime and cilantro for a Mexican twist to grilling chicken tenders. 
  • Add Spice – A little hot sauce, sriracha, or red pepper flake will add a little heat if you like things spicy. 
  • Add A Dipping Sauce – Kids especially love to dip their chicken. Add a few dipping sauces so everyone is happy. 

Budget-Friendly Tips 

  • Purchase Chicken In Bulk – Bulk packages of chicken are often less expensive, and chicken stores well in the freezer so you can stock up when prices are low. 
  • Purchase Chicken Breast – You can purchase a package of chicken tenderloins, but they are often more expensive, so you can save by buying breast and cutting it into strips before cooking for freezing. 
  • Stock The Pantry – The marinade ingredients are all pantry staples. A well-stocked pantry can prevent frequent trips to the store and impulse purchases, thus saving you more money. 

Prep Ahead And Storage

  • Prep Ahead – Be sure to allow a minimum of 30 minutes and up to several hours for the chicken to marinate. 
  • Store – Cool grilled chicken tenderloins completely and place them in an airtight container in the fridge for up to 3 days. 
  • Freeze – Cool any leftovers and place them in an airtight container or freezer bag. 
    • Remove as much air as possible.
    • Label and seal and freeze for up to 3 months.
    • Reheat in the oven at 300F / 150C or microwave. 
one of the grilled chicken strips served on a white plate

Meal Prep

  • Pre-slice chicken breast and freeze in desired portions for easy meal prep later on.
  • Combine chicken and the marinade in freezer-safe bags and freeze. Thaw overnight in the fridge and cook as directed. 
  • Make a double batch, so you have chicken for easy lunches or snacks all week. 
  • You can eat this for dinner and then enjoy the leftovers for 3 more days. 

FAQs

Are Chicken Breast and Chicken Tender The Same Thing?

True chicken tenders are a specific part of the breast. Chicken breasts can also be cut into strips which are often referred to as chicken tenders.

How Long To Grill Chicken Tenders?

Chicken tenders are quick-cooking and only take about 6-8 minutes. They should be flipped halfway through cooking.

How Do You Not Overcook Chicken Tenders?

Overcooking chicken can lead to tough, chewy meat and undercooking leaves you susceptible to illnesses, so cooking chicken just right is important. Always use a meat thermometer and cook the chicken to 165F / 75C.

How Long To Marinate Chicken?

The chicken will need to marinate for at least 30 minutes and up to about 8 hours. If you marinate longer than that the meat fibers begin to break down and they can become mushy and unpleasant.

a top down view of a plate filled with grilled chicken tenders

Serving Suggestions

  • Garlic Mashed Potatoes.
  • Instant Pot Cilantro Lime Rice.
  • Pasta with Zucchini and Tomatoes.

More Recipes You May Like

  • Honey Garlic Chicken Tenders.
  • Asian Instant Pot Chicken Tenders.
  • The crispiest Oven Baked Chicken Tenders.
  • Easy Lemon Pepper Chicken.
  • Air Fryer Chicken Breast.
  • Chicken Tinga.

Weight Watchers Points

There is 1 Blue Plan SmartPoint in one serving of this.

If you replace the olive oil with a calorie-controlled cooking spray, there are 0 Blue Plan SmartPoints in one serving.

Get The Lemon Oregano Grilled Chicken Tenders Recipe:

the finisherd grilled chicken strips served on a white plate

Grilled Chicken Tenders

Quick marinate chicken for a fast and flavorful grilled dinner.
Print Pin Rate Save RecipeSaved!
Course: Dinner
Cuisine: American, Western
Diet: Gluten Free
Servings: 4
Calories: 298kcal
Author: Bintu Hardy | Budget Delicious
Cost: Under $3 per serving

Equipment

skillet
Skillet
silicon kitchen utensils
Silicon Utensils
measuring cups and spoons
Cups And Spoons

Ingredients

  • 4 chicken breasts sliced into tenders
  • 1 lemon juiced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • salt and pepper to taste

Instructions

  • Slice chicken into strips and set aside.
  • Combine the marinade ingredients in a bag or bowl and add in the chicken.
  • Allow the chicken to marinate for a minimum of 30 minutes, up to 8 hours.
  • Preheat an oiled grill or oiled griddle to medium-high heat.
  • Grill chicken tenders for 6-8 minutes total or 3-4 minutes per side.

Grilling Chicken Tenders On The Stove

  • The best method for grilling chicken strips on the stove is to use a griddle. A griddle pan has ridges similar to the grates in a grill. 
  • Allow the pan to get very hot before adding your chicken, and you will get the grill marks just like you would from an outdoor grill. 

Video

Notes

  • If cutting your own chicken tenders, cut them as evenly as possible so they cook evenly. 
  • Avoid leaving the chicken in the marinade for more than 8 hours as the chicken will begin to break down and have an unpleasant texture. 
  • Oil the grates of the grill before heating to prevent sticking. 
  • Chicken will usually release from the grill when it’s ready to be flipped. If it’s sticking, give it a few more seconds and then try again.
  • Flip the chicken halfway through the cooking time.
  • Always check for doneness with a meat thermometer to determine how long to grill chicken tenders. The internal temperature should be 165F / 74C when inserted into the thickest part of chicken breasts.
  • Storage – keep in an airtight container inside the fridge for 3 days, or freeze for up to 3 months.
  • There is just 1 WW Blue Plan SmartPoint in one serving of this.

Nutrition

Calories: 298kcal | Carbohydrates: 3g | Protein: 48g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 145mg | Sodium: 263mg | Potassium: 880mg | Fiber: 1g | Sugar: 1g | Vitamin A: 82IU | Vitamin C: 17mg | Calcium: 26mg | Iron: 1mg
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