Mediterranean Chicken Tenders

Introduction

Mediterranean Chicken Tenders are a weeknight savior: bursting with bright flavors, ready in minutes, and universally loved by both kids and adults. With a combination of aromatic herbs, lemon, and olive oil, these chicken tenders are anything but ordinary—making them a nutritious and vibrant choice for anyone seeking a dinner that’s quick yet wonderfully flavorful.

Irresistibly Flavorful Mediterranean Chicken Tenders

What sets this recipe apart is its bold blend of garlic, oregano, and fresh lemon zest, giving juicy chicken tenders a lively punch of Mediterranean flair. Quick marination infuses every bite with flavor, and a quick sear seals in moisture for a tender, golden finish. Serve it with a crisp salad, warm pita, or roasted veggies for a well-rounded meal the whole family will enjoy.

Building the Perfect Mediterranean Marinade

The secret to mouthwatering chicken is in the marinade. Olive oil provides richness, lemon juice delivers tang, and a balanced mix of garlic, dried oregano, smoked paprika, and cumin creates depth of flavor. A brief marination—just 20 to 30 minutes—is enough to transform your chicken tenders, making this recipe perfect for busy nights.

Effortless Cooking for Perfect Results

Cooking Mediterranean Chicken Tenders couldn’t be simpler. Sear the marinated tenders in a hot skillet for a few minutes on each side until golden and cooked through. Finish with a sprinkle of fresh parsley and extra lemon wedges for freshness. This low-fuss method ensures juicy results every time.

Serving Suggestions for Mediterranean Chicken Tenders

These chicken tenders pair beautifully with sides like Greek salad, tabbouleh, or a dollop of tzatziki. For a handheld option, tuck them into pita bread with shredded lettuce, sliced tomatoes, and a dash more lemon. Round out the meal with roasted potatoes or grilled veggies for more Mediterranean flair.

Nutritional Information and Serving Size

This recipe makes about 4 servings. Each serving contains approximately 220 to 260 calories (without sides), 30g protein, and is low in carbs. The olive oil marinade adds healthy fats, while fresh herbs contribute vitamins and minerals, making this dish as nutritious as it is delicious.

Mediterranean Chicken Tenders (Recap)

Fast, flavorful, and healthy, these tenders bring Mediterranean zest to your table with minimal effort—a recipe worth keeping in your weekly rotation.

💡Meal Planning Tip: Save this recipe to instantly generate an organized shopping list with all the ingredients sorted by store section—making your grocery trips effortless and your weekly meal planning a breeze.

Instructions

1. In a large bowl, whisk together olive oil, lemon juice and zest, garlic, oregano, smoked paprika, cumin, salt, and pepper.
2. Add chicken tenders to the bowl and toss to coat evenly. Let marinate for at least 20 minutes (or up to 4 hours in the fridge).
3. Heat a large nonstick skillet over medium-high heat. Add chicken tenders in a single layer (cook in batches if necessary).
4. Sear chicken for 3–4 minutes per side until golden and cooked through.
5. Transfer to a platter, sprinkle with chopped fresh parsley, and serve with lemon wedges if desired.

Weekly Meal Planning

This recipe is ideal for meal prepping and planning ahead. Save and schedule this recipe for your meal plan to generate a streamlined shopping list that combines all your planned meals for the week.

Planning Benefits:

• Automatically calculates total ingredient quantities across your recipes
• Sorts ingredients by grocery store section for faster shopping
• Prevents duplicate purchases and missed items
• Keeps your weeknight dinners organized and stress-free

Pro tip: When you schedule this and other recipes, CookifyAI will show you ingredient overlaps (like lemon or olive oil), ensuring you buy the right amounts and cut down on food waste.

Cook and Prep Times

Prep Time: 10 minutes (plus marination)
Cook Time: 8 minutes
Total Time: 30–40 minutes (including marinating)