Looking for a quick, healthy, and flavorful this dish? This Mediterranean Chicken Tenders recipe is perfect for busy weeknights or a simple family dinner. Juicy, herb-infused, and full of vibrant Mediterranean flavors, these chicken tenders are easy to make and loved by everyone.

Ingredients for this Mediterranean-style chicken recipe

• 1 lb (450g) chicken tenders
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• ½ teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• ¼ teaspoon crushed red pepper flakes (optional)
• ½ cup plain Greek yogurt (for serving, optional)
• Fresh parsley, chopped (for garnish)
• Optional sides: roasted vegetables, couscous, or a fresh salad

Kitchen Tools Needed

• Mixing bowl
• Whisk or fork
• Baking sheet
• Parchment paper or aluminum foil
• Measuring spoons
• Tongs or spatula

How to Make Mediterranean Chicken Tenders

 Prepare the Marinade

In a mixing bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, paprika, salt, black pepper, and crushed red pepper flakes. This mixture will infuse the chicken with bold Mediterranean flavors.

Marinate the Chicken

Coat the chicken tenders evenly with the marinade. Cover and refrigerate for 20–30 minutes, or up to 2 hours for a deeper flavor. Even a short marinade will make the chicken tasty and juicy.

Preheat the Oven

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper or foil. This prevents sticking and makes cleanup easier.

Bake the Chicken

Arrange the tenders in a single layer on the prepared baking sheet. Bake for 15–20 minutes, flipping halfway through, until golden brown and cooked through. The internal temperature should reach 165°F (74°C).

Serve and Garnish

Let the chicken rest for a few minutes after baking. Garnish with fresh parsley and serve with Greek yogurt or a dipping sauce. These tender strips go well with roasted vegetables, couscous, or a fresh salad.

Tips for Perfect Mediterranean-Style Chicken

• Short on time? Even 15 minutes of marinating works.
• Crispier chicken: Lightly coat with breadcrumbs before baking.
• Herb variations: Try rosemary, basil, or mint for a twist.
• Grill option: Grill over medium heat for 6–8 minutes per side.
• Meal prep: Store cooked tenders in the fridge for up to 3 days and reheat in the oven.
• Kid-friendly: Serve with a mild yogurt dipping sauce or a squeeze of lemon.

Nutritional Information (Approximate per Serving)

• Calories: 250 kcal
• Protein: 28g
• Fat: 12g
• Carbohydrates: 3g
• Fiber: 0.5g
• Sugar: 0.5g
• Sodium: 450mg

Conclusion

This Mediterranean Chicken Tenders recipe is a quick, easy, and flavorful meal that everyone will enjoy. With aromatic herbs, garlic, and lemon, these tender strips are perfect for lunch, dinner, or even as a snack. Try this recipe tonight and bring the vibrant taste of the Mediterranean into your kitchen!

Frequently Asked Questions About Mediterranean Chicken Tenders

1. Can I use chicken breasts instead of chicken tenders?

Yes! You can slice chicken breasts into strips and follow the same marinade and cooking instructions. Just be careful not to overcook, as chicken breasts can dry out faster than tenders.

2. How long should I marinate the chicken?

For the best flavor, marinate for 1–2 hours in the refrigerator. If you’re short on time, even 15–30 minutes will give the chicken a nice Mediterranean flavor.

3. Can I make these chicken tenders gluten-free?

Absolutely! This recipe is naturally gluten-free as long as you skip breadcrumbs or use gluten-free breadcrumbs if you want extra crispiness.

4. Can I cook these chicken tenders on the grill?

Yes! Preheat the grill to medium heat and cook the tenders for 6–8 minutes per side until fully cooked. Grilling adds a smoky flavor that complements the Mediterranean herbs.

5. What should I serve with Mediterranean Chicken Tenders?

These chicken tenders pair beautifully with:

• Roasted or grilled vegetables

• Couscous or quinoa

• A fresh Greek salad

• Tzatziki or yogurt-based dipping sauces

6. Can I make these ahead for meal prep?

Yes! Bake or grill the chicken tenders, let them cool, and store in an airtight container in the fridge for up to 3 days. Reheat in the oven to keep them tender and flavorful.

7. How can I make these chicken tenders kid-friendly?

Use less crushed red pepper flakes or skip them altogether. Serve with a mild yogurt dipping sauce or a squeeze of lemon for extra flavor that kids love.