The aroma of garlic and lemon wafts through my kitchen, instantly whisking me away to sun-drenched Mediterranean shores with each whiff. As I marinate succulent chicken tenders in a creamy Greek yogurt concoction, I know these Juicy Greek Chicken Tenders are about to become a family favorite. Not only are they gluten-free and high in protein, making them a healthy choice, but they also promise to delight everyone gathered around the table. Perfect for those busy weeknight dinners or laid-back weekend cookouts, these tenders offer the versatility of multiple flavorful variations—from a spicy kick to a crunchy coating. Ready to uncover the secrets of mouthwatering Mediterranean cuisine? Let’s dive in!

Why Will You Love These Chicken Tenders?

Savory Delight: The infusion of Greek yogurt with fresh garlic and lemon creates an unforgettable taste that transports you straight to the Mediterranean.

Healthy and Wholesome: High in protein and gluten-free, these tenders fit perfectly into any balanced diet. Pair them with tzatziki or enjoy them in rainbow wraps for a fun meal!

Quick and Easy: With straightforward steps, you can whip this up in no time. Perfect for busy weeknights when you crave something delicious yet simple.

Flavor Variations: Want a bit of spice? Try a spicy kick with red pepper flakes, or satisfy your herb cravings with a burst of fresh basil.

Crowd-Pleasing Appeal: From family dinners to casual get-togethers, these Juicy Greek Chicken Tenders are sure to impress everyone gathered around your table.

Greek Chicken Tenders Ingredients

• Discover the key components for this Mediterranean delight!

For the Marinade

  • Plain Greek Yogurt – Tenderizes the chicken while adding flavor and moisture; substitute with non-dairy yogurt for a dairy-free option.
  • Olive Oil – Adds richness and aids in marinating; replace with lemon juice for a lighter version.
  • Fresh Lemon Juice – Provides acidity and brightness; use lime juice for a unique flavor twist.
  • Lemon Zest – Enhances citrus flavor; can use lime zest for variation.
  • Garlic (minced) – Imparts depth and savory flavor; fresh garlic is preferred, but powdered can be used in a pinch.
  • Dried Oregano – Offers earthy herbal notes typical of Greek cuisine; thyme or Italian herb blends can serve as substitutes.
  • Salt – Enhances overall taste; adjust appropriately to personal preference.
  • Black Pepper – Adds mild heat; substitute with white pepper for a milder flavor.
  • Ground Cumin (optional) – Introduces warmth and depth; omit if preferring a simpler flavor.

For the Chicken

  • Chicken Tenders – A lean protein source that absorbs marinade well; also suitable to use sliced chicken breast or thighs.
  • Fresh Parsley or Dill (optional) – Garnish for color and freshness.

Step‑by‑Step Instructions for Juicy Greek Chicken Tenders

Step 1: Prepare the Marinade
In a large mixing bowl, combine 1 cup of plain Greek yogurt, 2 tablespoons of olive oil, the juice and zest of one lemon, and 3 cloves of minced garlic. Add 1 tablespoon of dried oregano, 1 teaspoon of salt, ½ teaspoon of black pepper, and ½ teaspoon of ground cumin if desired. Whisk the mixture until smooth and well-combined, ensuring every ingredient is fully integrated to create a luscious marinade.

Step 2: Marinate the Chicken
Add 1 pound of chicken tenders to the marinade, tossing them gently until they are evenly coated. Cover the bowl tightly with plastic wrap or a lid, and refrigerate for at least 1 hour, though 4 to 8 hours is ideal for maximum flavor absorption. This step enhances the juiciness of your Juicy Greek Chicken Tenders, so don’t rush this crucial process!

Step 3: Prepare for Cooking
Remove the marinated chicken tenders from the refrigerator and allow them to come to room temperature for about 15 minutes. This step helps ensure even cooking. Preheat your grill to medium-high heat (about 400°F), heat a skillet over medium heat with a splash of olive oil, or preheat your oven to 400°F (200°C) if you prefer to bake them.

Step 4: Cook the Chicken
For grilling, place the chicken tenders on the grill and cook for 3-4 minutes on each side, until they are nicely charred and reach an internal temperature of 165°F. If pan-searing, cook for the same time frame in the skillet. For baking, arrange the tenders on a baking sheet and cook for 18-20 minutes, flipping halfway through, until golden brown and fully cooked.

Step 5: Rest and Serve
Once cooked, transfer the Juicy Greek Chicken Tenders to a plate and let them rest for 3-5 minutes. This resting period allows the juices to redistribute, ensuring maximum tenderness. Finely chop fresh parsley or dill for garnish, adding a pop of color before serving your flavorful chicken tenders with tzatziki or in wraps with fresh veggies.

Storage Tips for Greek Chicken Tenders

  • Fridge: Store cooked Greek Chicken Tenders in an airtight container for up to 4 days. This keeps them fresh and flavorful for leftovers throughout the week.

  • Freezer: For freezing, marinate uncooked Greek Chicken Tenders in freezer-safe bags, ensuring to remove as much air as possible. They will last up to 2 months in the freezer.

  • Thawing: When ready to cook, thaw the frozen tenders in the refrigerator overnight for best results. Avoid thawing at room temperature to maintain food safety.

  • Reheating: Reheat cooked tenders in a preheated oven at 350°F (175°C) for about 10-15 minutes or until heated through, ensuring they remain juicy and delicious.

Expert Tips for Juicy Greek Chicken Tenders

  • Uniform Thickness: Ensure your chicken tenders are even in thickness for consistent cooking; you can gently pound them to standardize.

  • Marinating Time: The longer you marinate your chicken tenders, the more infused with flavor they become; aim for at least 4-8 hours.

  • Crispy Texture: For extra crunch, consider dredging the marinated chicken in gluten-free breadcrumbs before cooking; this adds delightful texture.

  • Watch the Labels: If you’re adhering to gluten-free diets, always check labels on processed ingredients to confirm they meet your dietary needs.

  • Avoid Overcooking: Use a meat thermometer to check that the internal temperature reaches 165°F; this ensures your Greek Chicken Tenders are juicy and perfectly cooked.

Make Ahead Options

These Juicy Greek Chicken Tenders are a fantastic choice for meal prep, making your busy weeknights a breeze! You can marinate the chicken tenders up to 24 hours in advance to ensure maximum flavor absorption. Simply prepare the marinade, coat the chicken, and cover it tightly before refrigerating. On the day you plan to cook, allow the chicken to come to room temperature for about 15 minutes before grilling, pan-searing, or baking. This step helps maintain the tenders’ juiciness and ensures even cooking. When you’re ready to serve, just follow your preferred cooking method, and enjoy flavorful, tender chicken that tastes just as delicious as if it were freshly made!

Greek Chicken Tenders: Endless Variations

Feel free to personalize your Greek Chicken Tenders and make them your own with these delightful twists!

  • Spicy Kick: Add red pepper flakes to the marinade for an exciting heat boost that brings a vibrant zing to every bite.

  • Lemon-Lime Twist: Substitute lemon juice with lime juice for a zesty twist that brightens the flavor profile and adds a tropical flair.

  • Herb Explosion: Swap dried oregano for a mix of fresh herbs like basil or tarragon, giving your tenders a garden-fresh taste that’s simply irresistible.

  • Crunchy Coating: Dredge in gluten-free breadcrumbs before cooking for a crispy, textural delight that contrasts beautifully with the tender chicken.

  • Mediterranean Medley: Mix chopped sun-dried tomatoes and Kalamata olives into the marinade for a burst of Mediterranean flavors that beautifully complement the chicken.

  • Rainbow Wraps: Serve the tenders in pita bread with fresh, colorful vegetables and your choice of sauce; it’s a fun and interactive meal for everyone!

For more tasty ideas, check out these delicious recipes: Hawaiian Chicken Sheet, BBQ Chicken Skewer or enjoy Bang Bang Chicken for a flavorful twist!

What to Serve with Juicy Greek Chicken Tenders

Elevate your Mediterranean feast with delightful accompaniments that satisfy every craving and create a harmonious dining experience.

  • Tzatziki Sauce: This creamy, tangy dip made from Greek yogurt, cucumber, and dill complements the tenders beautifully, adding freshness to every bite. Pair it with warm pita for an irresistible treat.

  • Lemon Herb Rice: Fluffy rice tossed with lemon zest, fresh herbs, and a touch of olive oil brings a bright and zesty flavor, perfectly balancing the savory chicken.

  • Roasted Vegetables: A medley of colorful seasonal veggies like bell peppers, zucchini, and red onions adds delightful crunch and nutrition, with their caramelized edges enhancing the overall dish.

  • Greek Salad: Crisp cucumbers, juicy tomatoes, tart feta, and olives tossed in a lemon-olive oil vinaigrette provide a refreshing burst of flavor that complements the chicken expertly.

  • Pita Bread: Soft, warm pita bread serves as the perfect vessel for wrapping up your chicken tenders. A hearty addition for those who want a fulfilling bite!

  • Grilled Asparagus: Lightly charred asparagus with a hint of lemon not only adds vibrant color but also brings a smoky flavor that pairs wonderfully with the tender chicken.

  • Herbed Quinoa: Nutty quinoa cooked with parsley and lemon offers a protein-packed side that’s both light and satiating, enhancing the Mediterranean essence of the meal.

  • Wine Pairing: A crisp, chilled Sauvignon Blanc or a light-bodied rosé adds a refreshing element, washing down the flavors nicely and enhancing your dining experience.

  • Baklava for Dessert: End your meal on a sweet note with flaky baklava, layered with honey and nuts. Its richness is the perfect decadent contrast to your savory main dish.

Juicy Greek Chicken Tenders Recipe FAQs

How do I choose ripe ingredients for my Juicy Greek Chicken Tenders?
Absolutely! When selecting your lemons, look for ones that are firm and heavy with smooth, glossy skin—these are usually juicy. For garlic, choose bulbs that feel solid and not soft; avoid any with dark spots. Fresh herbs should be vibrant in color and free from wilting or browning, ensuring you maximize flavor in your marinade.

How do I store my cooked Greek Chicken Tenders?
Very easy! Store your cooked Greek Chicken Tenders in an airtight container in the refrigerator for up to 4 days. This preserves their juicy texture and savory flavor, making them perfect for quick lunches or dinner reheatings!

Can I freeze my Korean Chicken Tenders?
Absolutely! Marinate uncooked Greek Chicken Tenders in freezer-safe bags, removing as much air as possible to prevent freezer burn. They’ll stay fresh for up to 2 months. When you’re ready to cook them, thaw in the refrigerator overnight for best results.

What should I do if my chicken tends to dry out while cooking?
To ensure juicy results each time, use a meat thermometer to check that the internal temperature reaches 165°F. If you notice your chicken has a tendency to dry out, try marinating it longer—aiming for 4 to 8 hours—allowing the flavors and moisture to deeply infuse. Additionally, consider cooking on medium heat instead of high to prevent it from overcooking quickly.

Can my pets enjoy leftover Greek Chicken Tenders?
While it might be tempting to share, keep in mind that the seasoning might not be safe for your furry friends. Plain cooked chicken can be a treat, but make sure to remove any marinades and seasonings before offering it to pets, especially those with dietary sensitivities.

What if I have allergies to certain ingredients?
If you have allergies, there are fantastic substitutions you can use! For instance, substitute Greek yogurt with a dairy-free yogurt to keep the recipe suitable for those who are lactose intolerant. You can also opt for gluten-free breadcrumbs for a crunchy exterior while aligning with gluten-free diets. Always double-check product labels for any hidden allergens.

Greek Chicken Tenders

Juicy Greek Chicken Tenders Bursting with Flavor and Health

These Juicy Greek Chicken Tenders are gluten-free, high in protein, and bursting with Mediterranean flavors, perfect for family dinners.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Marinating Time 4 hours
Total Time 4 hours 35 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: Mediterranean
Calories: 290
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup Plain Greek Yogurt Substitute with non-dairy yogurt for a dairy-free option.
  • 2 tablespoons Olive Oil Replace with lemon juice for a lighter version.
  • 1 large Fresh Lemon Juice Use lime juice for a unique flavor twist.
  • 1 teaspoon Lemon Zest Can use lime zest for variation.
  • 3 cloves Garlic (minced) Fresh garlic is preferred, but powdered can be used in a pinch.
  • 1 tablespoon Dried Oregano Thyme or Italian herb blends can serve as substitutes.
  • 1 teaspoon Salt Adjust appropriately to personal preference.
  • ½ teaspoon Black Pepper Substitute with white pepper for a milder flavor.
  • ½ teaspoon Ground Cumin (optional) Omit if preferring a simpler flavor.
For the Chicken
  • 1 pound Chicken Tenders Sliced chicken breast or thighs can also be used.
  • 1 bunch Fresh Parsley or Dill (optional) Garnish for color and freshness.

Equipment

  • Mixing Bowl
  • Grill or skillet
  • Oven

Method
 

Step-by-Step Instructions
  1. Prepare the Marinade: In a large mixing bowl, combine Greek yogurt, olive oil, lemon juice and zest, minced garlic, oregano, salt, black pepper, and cumin. Whisk until smooth.
  2. Marinate the Chicken: Add chicken tenders to the marinade, tossing gently to coat. Cover and refrigerate for 1-8 hours.
  3. Prepare for Cooking: Bring marinated chicken to room temperature, then preheat grill, skillet, or oven.
  4. Cook the Chicken: Grill for 3-4 minutes per side, or bake for 18-20 minutes until golden brown and cooked through.
  5. Rest and Serve: Let the cooked tenders rest for 3-5 minutes, garnish and serve with tzatziki or in wraps.

Nutrition

Serving: 4tendersCalories: 290kcalCarbohydrates: 6gProtein: 28gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 85mgSodium: 529mgPotassium: 450mgSugar: 2gVitamin A: 200IUVitamin C: 5mgCalcium: 80mgIron: 2mg

Notes

For extra crunch, dredge marinated chicken in gluten-free breadcrumbs before cooking. Ensure even thickness for consistent cooking, and check internal temperature with a meat thermometer to reach 165°F.

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