Grilled chicken tenders that are juicy, smoky, and packed with flavor? Yes, please! These easy, no-fuss tenders are perfect for summer BBQs (or indoor grills) and come with a zippy herb and garlic sauce that makes everything taste better.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Healthy Chicken Recipes
Let’s talk about grilled chicken tenders — because if you’re anything like me, you need a simple, flavorful protein in your back pocket for busy nights (or when guests show up hungry).
These little guys are juicy, char-grilled, and perfectly seasoned with a blend of garlic, cumin, and paprika. And the real magic? That tangy lemon and herb sauce that I could literally drink. It’s bright, garlicky, a little sweet from the honey, and perfect for drizzling over everything — grilled veggies, rice, or even just straight into your mouth (no judgment).
You can cook these on an outdoor BBQ (hello, gorgeous grill marks) or keep it easy with a grill pan, air fryer, or broiler.
High in protein, low in carbs, gluten-free and meal-prep friendly — this one’s a keeper.
👩🍳 You might also like these chicken tenderloin recipes: hot honey chicken tenders, spiced chicken tenders, chicken tenderloins and quinoa salad, or this coconut chicken.
What You’ll Need
Here is what you’ll need for this grilled chicken tenders recipe. Find the full measurements in the recipe card below.
For the Chicken:
- Chicken tenders – Tender, juicy, and cook quickly. You can swap for chicken breast cut into strips of similar size. Chicken thighs will also work with this recipe.
- Spices – Smoked paprika for that subtle BBQ vibe, cumin for warmth, and garlic and onion powder for extra oomph. Plus, salt and pepper – basic, but essential.
- Olive oil and lemon juice – Helps everything stick and adds freshness.
For the Herb & Garlic Sauce:
- Fresh parsley – Bright and herby. You could use cilantro or basil for a twist.
- Garlic – Because garlic makes everything better.
- Lemon juice and zest – Adds zing and freshness.
- Olive oil & honey – A silky balance of richness and sweetness.
- Salt – Pulls all the flavors together.
How To Make Grilled Chicken Tenders
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for these grilled chicken tenders.
- Season the chicken – Toss chicken tenders with salt, pepper, spices, olive oil, and lemon juice. Let it marinate for an hour (or skip it if you’re impatient).
- Preheat your grill – Outdoor BBQ, grill pan, air fryer, or broiler. Medium-high heat works best.
- Grill the tenders – About 5 minutes per side until they have a nice char and are cooked through. Timing might differ depending on your grill.
- Make the sauce – Mix all the herb and garlic sauce ingredients in a bowl.
- Serve & enjoy – Drizzle the sauce over the chicken or use it as a dip.
Watch The Video
Recipe Tips/Variations
- Don’t skip the sauce! It takes these tenders from “yum” to chef’s kiss.
- Let the tenders rest for 5 minutes after grilling.
- No grill? No problem! These work beautifully in a grill pan, air fryer (400°F / 200°F for 8-10 mins), or under a broiler.
- Spice it up – Add chili flakes or a little cayenne for heat.
- Storage tips: Leftover chicken tenders keep in the fridge for up to 4 days. Reheat in a pan or air fryer for the best texture. The sauce will stay fresh for about a week.
- Make-ahead tips: Marinate the chicken up to 24 hours in advance for even more flavor. Make the sauce a few days ahead—it actually gets better as the flavors meld!
Serving Suggestions
- Serve with rice and grilled veggies for a complete meal.
- Add to salads (try them with my peach Caprese or elote pasta salad), grain bowls, or tacos for an easy protein boost.
- Pair with roasted potatoes or a side of zucchini noodles.
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Ingredients
For the Chicken Tenders
- 10-12 chicken tenders about 1.5 lb or 630 grams
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon cumin powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 tablespoon olive oil
- Juice of ½ lemon
For the Herb & Garlic Sauce
- A handful of fresh parsley finely chopped
- Zest of ½ lemon about 1 teaspoon
- Juice of ½ lemon about 1.5 tablespoons
- 2 cloves garlic minced
- 2.5 tablespoons olive oil
- ⅓ teaspoon salt
- 1 tablespoon honey
Instructions
- Marinate the chicken: In a bowl, combine the chicken tenders with salt, pepper, cumin, garlic powder, onion powder, smoked paprika, olive oil, and lemon juice. Mix well and let it marinate for at least an hour (or cook immediately if needed).
- Preheat your grill: Heat an outdoor BBQ, grill pan, or broiler over medium-high heat. If using an air fryer, set it to 380°F (193°C).
- Grill the chicken: Cook the tenders for about 3-4 minutes per side, until they’re golden with nice grill marks and fully cooked (internal temp of 165°F / 75°C).
- Make the sauce: In a bowl, mix parsley, lemon zest, lemon juice, garlic, olive oil, salt, and honey. Stir well.
- Serve: Drizzle the herb and garlic sauce over the grilled tenders or serve it on the side for dipping.
Video
Notes
- Don’t skip the sauce! It takes these tenders from “yum” to chef’s kiss.
- Want extra juicy chicken? Let the tenders rest for 5 minutes after grilling.
- No grill? No problem! These work beautifully in a grill pan, air fryer (400°F / 200°F for 8-10 mins), or under a broiler.
- Spice it up – Add chili flakes or a little cayenne for heat.
- Storage tips: Leftover chicken tenders keep in the fridge for up to 4 days. Reheat in a pan or air fryer for the best texture. The sauce will stay fresh for about a week.
- Make-ahead tips: Marinate the chicken up to 24 hours in advance for even more flavor. Make the sauce a few days ahead—it actually gets better as the flavors meld!
So tasty and so easy to cooked in the air fryer. Brilliant!
I’ve done these both on the grill and the air fryer and they’re so good! I usually make a pretty big batch and serve them with roasted potatoes or rice for a few days. The sauce is a must, and the recipe works really well with thighs too.