Can I grill these instead of baking them?

Yes, grilling is a great option. Cook over medium-high heat for 6 to 8 minutes per side until the internal temperature reaches 165 degrees F (74 degrees C). The grill adds a light char that pairs really nicely with the lemon-herb marinade.

How do I make this recipe dairy-free?

Simply leave out the feta cheese. The chicken is packed with flavor from the marinade on its own. A drizzle of tahini or a spoonful of dairy-free tzatziki makes a nice topping if you want that creamy element.

My chicken came out dry. What happened?

Overcooking is almost always the reason. Pull the chicken as soon as it hits 165 degrees F internally and let it rest before cutting. Also check that your marinade had enough olive oil and that the tenders were not too thin, since very thin pieces cook faster and can dry out quickly.

Mediterranean Chicken Tenders - Juicy, Healthy Baked Recipe the Whole Family Will Love

Name: Mediterranean Chicken Tenders
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Mediterranean
Ingredients: 1.5 pounds chicken tenders (about 6-8 tenders); 1/4 cup extra virgin olive oil; 3 tablespoons fresh lemon juice (from 1-2 lemons); 2 cloves garlic, minced; 1 teaspoon dried oregano; 1 teaspoon dried basil; 1/2 teaspoon dried thyme; 1/2 teaspoon paprika; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1/2 cup crumbled feta cheese (optional); 1/4 cup chopped fresh parsley (for garnish)

Mediterranean Chicken Tenders

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Juicy baked chicken tenders marinated in lemon, garlic, and Mediterranean herbs. A healthy, high-protein dinner that is simple, fast, and full of bold flavor.

Author: James Carter Jr
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings 1x
Category: Dinner
Method: Bake
Cuisine: Mediterranean

Ingredients

Scale

1.5 pounds chicken tenders (about 6–8 tenders)
1/4 cup extra virgin olive oil
3 tablespoons fresh lemon juice (from 1–2 lemons)
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup crumbled feta cheese (optional)
1/4 cup chopped fresh parsley (for garnish)

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Instructions

In a large mixing bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried basil, dried thyme, paprika, salt, and black pepper until fully combined.
Add chicken tenders to the bowl and toss to coat evenly. Cover and refrigerate for at least 15 minutes, or up to 4 hours. Do not exceed 4 hours as the lemon juice will break down the meat texture.
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or lightly grease with cooking spray.
Place marinated Mediterranean chicken tenders in a single layer on the baking sheet with space between each piece to allow even roasting, not steaming.
Bake for 15 to 20 minutes or until internal temperature reaches 165 degrees F (74 degrees C) and the chicken is no longer pink in the center. Thicker tenders need the full 20 minutes.
If using feta cheese, sprinkle over chicken during the last 2 to 3 minutes of baking.
Remove from oven and let rest for 3 to 5 minutes. Garnish with fresh parsley and serve warm.

Notes

Do not marinate longer than 4 hours. The lemon juice begins to break down the chicken protein and can affect the final texture.
To grill instead of bake, cook over medium-high heat for 6 to 8 minutes per side until the internal temperature reaches 165 degrees F.
Omit feta to make this recipe fully dairy-free.
For extra flavor, add 1 tablespoon of fresh dill or mint to the marinade.

Nutrition

Serving Size: 2-3 chicken tenders
Calories: 310 kcal
Sugar: 1 g
Sodium: 390 mg
Fat: 18 g
Saturated Fat: 4 g
Unsaturated Fat: 13 g
Trans Fat: 0 g
Carbohydrates: 3 g
Fiber: 0 g
Protein: 30 g
Cholesterol: 95 mg

Find it online: https://www.benefitiany.com/mediterranean-chicken-tenders/