Quick Mediterranean Chicken Tenders
These Quick Mediterranean Chicken Tenders are juicy, flavorful, and ready in under 30 minutes. Marinated in olive oil, lemon juice, garlic, and herbs, they're perfect for busy weeknights, meal prep, or Mediterranean-style dinners. Serve them with salad, wraps, grains, or your favorite sides for a healthy, delicious meal the whole family will love.
Equipment
- Mixing bowl
- Zip-top bag or shallow dish (for marinating)
- Cast iron skillet or nonstick pan
- Tongs or spatula
- Knife + cutting board
- Meat thermometer (optional)
Ingredients
For the Chicken
- 1½ lbs chicken tenders (or sliced chicken breasts)
- 3 tbsp extra virgin olive oil
- Juice + zest of 1 lemon
- 3 garlic cloves, minced or grated
- 1½ tsp dried oregano
- ½ tsp smoked paprika
- Salt and black pepper, to taste
Optional Garnishes & Sides
- Fresh parsley, chopped
- Crumbled feta cheese
- Tzatziki, hummus, or Greek yogurt sauce
- Lemon wedges
Instructions
Marinate the Chicken
- In a bowl, mix olive oil, lemon juice and zest, garlic, oregano, paprika, salt, and pepper. Add chicken tenders and toss to coat. Let marinate for 10–30 minutes (room temp or in fridge).
Preheat the Pan
- Heat a skillet over medium-high heat. If the pan is dry, add a small drizzle of olive oil.
Cook the Chicken
- Add chicken tenders in a single layer. Cook for 3–4 minutes per side, or until golden and cooked through (internal temp should reach 165°F / 74°C).
Rest & Serve
- Let the chicken rest for a few minutes. Garnish with parsley, a squeeze of fresh lemon, and optional crumbled feta or sauce.
Notes
- Chicken swaps: Chicken thighs work great—just cut into strips.
- Marination tip: Longer marinating (30 mins to 4 hours) yields deeper flavor, but it’s still tasty after 10 minutes.
- Cooking method: Grill or bake at 400°F for ~18 minutes if preferred.
- Fresh herbs: Sub fresh oregano or thyme for dried if available—use 3x the amount.
- Serving suggestions: Serve over salad, in wraps, or with couscous, tabbouleh, or roasted veggies.