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–+ servings
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.
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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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