Quick Mediterranean Chicken Tenders for Easy Dinners
Introduction
In search of a flavorful, healthy, and effortless dinner idea? Quick Mediterranean Chicken Tenders deliver the bright and savory notes of the Mediterranean right to your table in under 30 minutes. With bold spices, juicy chicken, and vibrant veggies, this recipe is ideal for busy weeknights when time is tight but you still want something nourishing and delicious.
Why These Mediterranean Chicken Tenders Are a Weeknight Winner
What makes these chicken tenders irresistible is the combination of classic Mediterranean flavors—think lemon, garlic, oregano, and a hint of smoked paprika—paired with the convenience of quick cooking. Served with a side of crisp salad or wrapped in pita, this dish suits the whole family and can be easily customized with your favorite toppings.
The Secret to Flavorful & Juicy Chicken Tenders
High heat and quick cooking time are key to tender, juicy chicken. Let the tenders briefly marinate in olive oil, lemon juice, and spices. A short sear in the skillet locks in flavor and moisture, while the aromatic seasoning blend ensures every bite is bursting with taste.
Effortless Assembly for Busy Days
No complicated steps here: simply marinate, sear, and serve. These chicken tenders shine as a main, stuffed in wraps, or tossed over salads. They’re equally perfect for meal prepping lunches or speedy dinners and pair wonderfully with Mediterranean sides like hummus, roasted veggies, or couscous.
Serving Ideas for a Complete Meal
Complement your chicken tenders with cucumber-tomato salad, a scoop of tzatziki, or lemony rice. For extra convenience, serve them family-style and let everyone assemble their own grain bowls or wraps—a guaranteed crowd pleaser!
Nutritional Information and Serving Size
This recipe makes about 4 servings. Each serving of chicken tenders provides approximately 220 calories, 30 grams of protein, and just 7 grams of fat, making it a smart choice for balanced dinners. Nutritional values may vary with sides and any added toppings.
Quick Mediterranean Chicken Tenders (Recap)
This recipe offers a fast and satisfying trip to the Mediterranean, combining lean protein with fresh, bold flavors. Its versatility and simplicity make it an essential for easy weeknight meal routines.
Ingredients
💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—ideal for effortless grocery trips and stress-free meal planning.
Instructions
- In a large bowl, combine the olive oil, minced garlic, lemon juice and zest, oregano, smoked paprika, cumin, salt, and black pepper. Whisk to make a marinade.
- Add the chicken tenders to the bowl and toss to coat evenly. Let marinate for at least 10 minutes (or up to 30 minutes if you have time).
- Heat a large non-stick skillet or grill pan over medium-high heat. When hot, add chicken tenders in a single layer (work in batches if needed).
- Cook for 2–3 minutes per side, or until cooked through and golden brown. Internal temperature should reach 165°F. Remove from pan and rest for 2 minutes.
- Sprinkle with fresh parsley or mint if desired. Serve with lemon wedges and your favorite Mediterranean sides.
Weekly Meal Planning
These Quick Mediterranean Chicken Tenders are perfect for bulk cooking and meal prep. Save and schedule this recipe to easily add it to your weekly lineup—CookifyAI automatically creates smart shopping lists, consolidating ingredients across all your planned dinners.
Planning Benefits:
- Efficiently combines ingredients from all scheduled meals
- Organizes your grocery list by store section for quick trips
- Reduces duplicate purchases and forgotten essentials
- Keeps your weeknight dinners streamlined and stress-free
Pro tip: Schedule your entire week to see how overlapping ingredients simplify your shopping and cooking routines—no more guessing or overbuying!
Cook and Prep Times
Prep Time: 10 minutes (plus optional 10–20 minutes marinating)
Cook Time: 10 minutes
Total Time: 20–30 minutes
