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Quick Mediterranean Chicken Tenders – Juicy, Flavorful & Easy

These Quick Mediterranean Chicken Tenders are a simple, healthy, and flavor-packed meal! Marinated with olive oil, garlic, lemon, and Mediterranean herbs, then baked or pan-seared to perfection. Perfect for weeknight dinners, meal prep, or a quick lunch, these tender, juicy chicken strips pair beautifully with rice, salads, or roasted veggies. A delicious Mediterranean-inspired dinner in minutes!
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Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Appetizer (mini tenders or skewers), Dinner, Lunch, Main Course
Cuisine Healthy / Fitness-Friendly, Low-carb or gluten-free adaptable, Mediterranean
Servings 4 (8–12 tenders)
Calories 200 kcal

Equipment

  • Skillet or frying pan
  • Baking sheet (oven method)
  • Air fryer (optional)
  • Mixing bowls
  • Measuring spoons
  • Knife and cutting board
  • Tongs or spatula
  • Meat thermometer

Ingredients
  

  • 1 lb (450 g) chicken tenders or strips
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 1 tsp garlic powder or 2 cloves minced garlic
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • ½ tsp paprika
  • Salt and pepper, to taste
  • Optional additions/toppings: feta crumbles, chopped olives, fresh parsley, roasted red peppers, chili flakes
  • Optional yogurt marinade: 2 tbsp Greek yogurt mixed with 1 tsp lemon juice, garlic, and herbs
  • Optional gluten-free coating: 2–3 tbsp almond or chickpea flour

Instructions
 

  • Prep chicken: Trim excess fat and pat tenders dry.
  • Marinate: Coat chicken evenly with olive oil, lemon juice, zest, herbs, and spices. Optionally, add Greek yogurt. Marinate 15–30 minutes.
  • Preheat cooking method: Oven 400°F (200°C), skillet medium-high, or air fryer 375°F (190°C).
  • Cook chicken:
    Pan-sear: 3–4 minutes per side.
    Oven-bake: 15–20 minutes, flip halfway.
    Air-fry: 10–12 minutes, flip halfway.
  • Check doneness: Internal temperature 165°F (74°C).
  • Rest: Let chicken rest 3–5 minutes before serving.
  • Serve & garnish: Sprinkle optional herbs, feta, or lemon zest. Serve with salad, couscous, roasted veggies, or in wraps.

Notes

  • Storage: Refrigerate 3–4 days; freeze up to 3 months. Reheat in oven or air fryer for best texture.
  • Marination: Longer marination (up to 2 hours) enhances flavor but is optional.
  • Texture tips: Pat chicken dry before cooking; avoid overcrowding pan for crispy exterior.
  • Customizations: Add chili flakes, smoked paprika, feta, olives, roasted peppers, or coat in almond/chickpea flour for crunch.
  • Serving ideas: Pair with Greek salad, couscous, quinoa, roasted veggies, tzatziki, hummus, or in pita wraps.
Keyword air fryer chicken, healthy chicken recipe, lemon garlic chicken, meal prep chicken, Mediterranean chicken tenders, oven-baked chicken tenders