Are you tired of sacrificing flavor for a healthy diet? Look no further! In this article, we’re sharing 20 mouth-watering and nutritious chicken tender recipes that will help you reach your weight loss goals without compromising on taste. From classic comfort food to international twists, these recipes are perfect for anyone looking to spice up their meal routine.
We’ll be diving into a variety of cooking methods, including baking, grilling, air frying, and more. Whether you’re a busy professional or a stay-at-home parent, these quick and easy-to-make chicken tender recipes will become a staple in your kitchen.
In the following pages, we’ll explore the secrets to making tender, juicy, and flavorful chicken tenders that are perfect for meal prep, snacks, or even as a main dish. So, get ready to indulge in some serious culinary satisfaction while keeping your weight loss journey on track!
Baked Parmesan Crusted Chicken Tenders
Get ready to enjoy a deliciously crispy and flavorful twist on traditional chicken tenders! This easy-to-make recipe uses parmesan cheese and breadcrumbs to create a crunchy coating that’s simply irresistible.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips (about 8-10 tenders)
– 1 cup panko breadcrumbs
– 1/2 cup grated parmesan cheese
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together panko breadcrumbs and parmesan cheese.
3. Dip each chicken tender into the breadcrumb mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the tenders and sprinkle with garlic.
6. Bake for 20-25 minutes or until cooked through, flipping halfway.
Cooking Time: 20-25 minutes
Air Fryer Lemon Herb Chicken Tenders
Add a burst of citrusy flavor to your chicken tenders with this simple and delicious recipe. Perfect for a quick weeknight dinner or game-day snack!
Ingredients:
– 1 pound boneless, skinless chicken breast or tenderloins
– 2 lemons, juiced (about 2 tablespoons)
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a large bowl, whisk together lemon juice, garlic, olive oil, thyme, salt, and pepper.
3. Add chicken tenders to the marinade, tossing to coat evenly. Let it sit for at least 15 minutes.
4. Remove chicken from the marinade, allowing any excess liquid to drip off.
5. Place chicken tenders in a single layer in the air fryer basket. Cook for 10-12 minutes or until cooked through, shaking halfway.
6. Garnish with parsley, if desired. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Grilled Garlic Lime Chicken Tenders
Elevate your snack game with this simple and delicious recipe that combines the brightness of lime, the pungency of garlic, and the juiciness of grilled chicken.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 2 cloves of garlic, minced
– 1/4 cup freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together garlic, lime juice, olive oil, salt, and pepper.
3. Add chicken tenders to the marinade and toss to coat. Let sit for 15-20 minutes.
4. Grill chicken for 5-7 minutes per side, or until cooked through.
5. Garnish with cilantro, if desired. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Spicy Yogurt-Marinated Chicken Tenders
Elevate your snack game with these juicy and spicy chicken tenders marinated in a creamy yogurt sauce. Perfect for a quick appetizer or as a topping for your favorite salad.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into strips
– 1 cup plain Greek yogurt
– 2 tablespoons hot sauce (such as Frank’s RedHot)
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, whisk together yogurt, hot sauce, olive oil, garlic powder, salt, and pepper.
2. Add chicken strips to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
4. Remove chicken from marinade, letting any excess liquid drip off. Place on prepared baking sheet in a single layer.
5. Bake for 15-20 minutes or until cooked through.
6. Garnish with cilantro leaves, if desired. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Panko-Crusted Oven-Fried Chicken Tenders
Elevate your chicken tenders game with this simple and flavorful recipe that yields crispy, oven-fried goodness without the extra oil. Perfect for a quick weeknight dinner or a crowd-pleasing appetizer.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1 cup Panko breadcrumbs
– 2 tablespoons olive oil
– 1 teaspoon paprika
– Salt and pepper, to taste
– Optional: your favorite seasonings or herbs (e.g., garlic powder, dried thyme)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together Panko breadcrumbs, paprika, salt, and pepper.
3. Dip each chicken strip into the breadcrumb mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper, leaving some space between each piece.
5. Drizzle with olive oil and sprinkle with any desired seasonings.
6. Bake for 15-20 minutes or until cooked through and crispy.
Cooking Time: 15-20 minutes
Avocado Lime Chicken Tenders with Quinoa
A refreshing twist on traditional chicken tenders, this recipe combines the creaminess of avocado with the brightness of lime and the nutty flavor of quinoa. Perfect for a light and satisfying meal or snack.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into strips
– 2 ripe avocados, mashed
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together mashed avocado, lime juice, olive oil, salt, and pepper.
3. Dip each chicken strip into the avocado mixture, coating evenly.
4. Place coated chicken tenders on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until cooked through.
6. Cook quinoa according to package instructions using water or broth.
7. Serve warm chicken tenders with cooked quinoa and your choice of toppings.
Cooking Time: 20-25 minutes
Mediterranean-Style Grilled Chicken Tenders
Mediterranean-Style Grilled Chicken Tenders: A flavorful twist on traditional chicken tenders, this recipe combines the brightness of Mediterranean herbs with the richness of feta cheese and a hint of lemon.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh oregano
– 1 tablespoon chopped fresh thyme
– 1/4 cup crumbled feta cheese
– 1 lemon, juiced (about 2 tablespoons)
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, oregano, thyme, salt, and pepper.
3. Add chicken strips to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Remove chicken from marinade and grill for 5-6 minutes per side, or until cooked through.
5. During the last minute of grilling, brush with lemon juice and sprinkle with feta cheese.
Cooking Time: 10-12 minutes total
Low-Carb Almond Flour Chicken Tenders
Kick your chicken tender game up a notch with this simple recipe that uses almond flour instead of traditional breading. The result is a crispy exterior with a tender and juicy interior, all while keeping carbs in check.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1 egg
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Cooking oil or avocado oil for frying
Instructions:
1. In a shallow dish, mix together almond flour, Parmesan cheese, garlic powder, salt, and pepper.
2. Dip each chicken strip into the beaten egg, then coat in the almond flour mixture, pressing gently to adhere.
3. Heat about 1/4 inch of cooking oil in a large skillet over medium-high heat.
4. Fry coated chicken tenders for 5-6 minutes on each side, or until golden brown and cooked through.
5. Remove from oil and place on paper towels to drain excess oil.
Cooking Time: 10-12 minutes
Teriyaki Glazed Chicken Tenders with Broccoli
Elevate your mealtime with this easy-to-make recipe that combines tender chicken strips, crispy broccoli florets, and a sweet teriyaki glaze.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 2 cups broccoli florets
– 1/4 cup teriyaki sauce
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together teriyaki sauce, soy sauce, honey, rice vinegar, ginger, and garlic powder.
3. Add chicken strips to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
4. Heat about 1/2 inch (1 cm) of vegetable oil in a large skillet over medium-high heat.
5. Remove chicken from marinade, letting excess liquid drip off. Cook chicken tenders until golden brown, about 5-6 minutes per side.
6. Meanwhile, toss broccoli florets with a pinch of salt and pepper. Steam or sauté until tender, about 3-4 minutes.
7. Serve glazed chicken tenders with steamed broccoli and enjoy!
Cooking Time: About 20-25 minutes
Greek Yogurt and Herb Chicken Tenders
Moist and flavorful, these Greek yogurt and herb chicken tenders are a delicious twist on traditional chicken strips. Perfect for a quick weeknight dinner or a crowd-pleasing snack.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup plain Greek yogurt
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup all-purpose flour
Instructions:
1. In a shallow dish, mix together Greek yogurt, parsley, dill, lemon juice, garlic powder, salt, and pepper.
2. Dip each chicken strip into the yogurt mixture, coating evenly.
3. Dredge coated chicken strips in flour, shaking off excess.
4. Heat about 1/2 inch of oil in a large skillet over medium-high heat. Cook tenders for 5-7 minutes or until cooked through and golden brown.
5. Serve hot with your favorite dipping sauce.
Cooking Time: 15-20 minutes
Chili-Lime Baked Chicken Tenders
Elevate your snack game with this flavorful recipe that combines the spicy kick of chili powder and the brightness of lime juice. Perfect for a quick weeknight dinner or game-day appetizer.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 2 tablespoons olive oil
– 2 teaspoons chili powder
– 1 teaspoon lime zest
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, chili powder, lime zest, garlic, salt, and pepper.
3. Add chicken strips to the marinade and toss to coat evenly.
4. Line a baking sheet with parchment paper and arrange chicken tenders in a single layer.
5. Drizzle lime juice over the top of each tender.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Garlic Butter Chicken Tenders with Zucchini Noodles
Elevate your meal game with this flavorful and healthy combination of juicy chicken tenders, garlicky butter sauce, and tender zucchini noodles. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1 cup zucchinis, spiralized (zucchini noodles)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together softened butter, minced garlic, salt, and pepper.
3. Dip each chicken tender into the garlic butter mixture, coating evenly.
4. Place coated chicken tenders on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until cooked through.
5. While chicken is cooking, heat zucchini noodles in a large skillet over medium-high heat with a little olive oil until tender but still crisp.
6. Serve chicken tenders with zucchini noodles and garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Pesto-Marinated Grilled Chicken Tenders
This recipe combines the flavors of Italy with the comfort of grilled chicken tenders. The result is a tender, juicy, and flavorful dish perfect for any occasion.
Ingredients:
– 1 pound boneless, skinless chicken breast or tenders
– 1/2 cup pesto
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together pesto, olive oil, garlic, and lemon juice.
2. Add the chicken tenders to the marinade and toss to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Remove chicken from marinade, letting any excess liquid drip off.
4. Grill chicken tenders for 5-7 minutes per side, or until cooked through.
5. Serve hot with your favorite sides, such as grilled vegetables or pasta.
Cooking Time: 10-14 minutes
Coconut Crusted Baked Chicken Tenders
Elevate your snack game with these crispy and flavorful coconut-crusted chicken tenders, perfect for a quick bite or party appetizer.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into strips
– 1/2 cup shredded coconut
– 1/4 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together shredded coconut and panko breadcrumbs.
3. Dip each chicken strip into the coconut mixture, pressing gently to adhere.
4. Place coated tenders on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
6. Bake for 20-22 minutes or until cooked through.
Cooking Time: 20-22 minutes
Tips: For extra crispy coating, try baking the tenders for an additional 2-3 minutes. Serve hot and enjoy!
Buffalo Cauliflower and Chicken Tenders Bowl
This recipe combines the bold flavors of buffalo chicken tenders with the crispy, spicy goodness of roasted cauliflower, all served in a satisfying bowl. Perfect for a weeknight dinner or game-day gathering!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 lbs boneless, skinless chicken breasts, cut into strips
– 1/2 cup Frank’s RedHot sauce
– 1 tablespoon butter
– 1 teaspoon garlic powder
– 1 teaspoon paprika
– Salt and pepper to taste
– 4 tablespoons olive oil
– Optional: blue cheese crumbles, chopped cilantro, or ranch dressing for topping
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower with 2 tablespoons olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. In a separate bowl, whisk together butter, garlic powder, paprika, Frank’s RedHot sauce, salt, and pepper.
4. Dip chicken tenders in the buffalo mixture, coating evenly.
5. Heat remaining 2 tablespoons olive oil in a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side, or until cooked through.
6. Serve roasted cauliflower and buffalo chicken tenders in a bowl, with optional toppings of your choice.
Cooking Time: 30-40 minutes
Honey Mustard Baked Chicken Tenders
Elevate your snack game with these deliciously baked chicken tenders smothered in a tangy honey mustard glaze. Perfect for a quick weeknight dinner or a party appetizer.
Ingredients:
– 1 pound boneless, skinless chicken breast tenders
– 2 tablespoons honey
– 1 tablespoon Dijon mustard
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, mustard, garlic powder, salt, and pepper.
3. In a separate bowl, toss chicken tenders with olive oil until coated.
4. Dip each chicken tender into the honey mustard glaze, coating evenly.
5. Place chicken tenders on a baking sheet lined with parchment paper.
6. Bake for 15-20 minutes or until cooked through.
Cooking Time: 15-20 minutes
Asian-Inspired Sesame Chicken Tenders
Add a touch of Asia to your snack game with these crispy and flavorful sesame chicken tenders. With a sweet and savory sauce, crunchy sesame seeds, and juicy chicken, this recipe is sure to please!
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/4 cup sesame seeds
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– Vegetable oil for frying
Instructions:
1. In a shallow dish, mix together flour, cornstarch, and sesame seeds.
2. Dip chicken strips into the flour mixture, shaking off excess.
3. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat. Fry chicken tenders until golden brown, about 5-7 minutes per side.
4. In a small bowl, whisk together soy sauce, honey, rice vinegar, ginger, and red pepper flakes (if using).
5. Remove fried chicken from the oil and toss with sesame sauce. Serve immediately.
Cooking Time: About 15-20 minutes
Smoky Paprika Roasted Chicken Tenders
Transform plain chicken tenders into a flavorful masterpiece with this simple recipe that combines the smokiness of paprika with the sweetness of roasted chicken. Perfect for a quick weeknight dinner or game-day snack.
Ingredients:
– 4-6 boneless, skinless chicken breast strips
– 2 tbsp olive oil
– 1 tsp smoked paprika
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, smoked paprika, garlic powder, salt, and pepper.
3. Add the chicken tenders to the marinade, making sure they are fully coated.
4. Line a baking sheet with parchment paper or aluminum foil. Arrange the chicken tenders in a single layer.
5. Roast for 20-25 minutes or until cooked through.
6. Remove from oven and serve hot with lemon wedges on the side (if desired).
Cooking Time: 20-25 minutes
Herb-Crusted Air Fryer Chicken Tenders
Elevate your snack game with this flavorful and crispy air fryer recipe, perfect for a quick dinner or game-day gathering. This herb-crusted chicken tender recipe is a great way to enjoy the taste of roasted chicken without heating up your oven.
Ingredients:
– 1 pound boneless, skinless chicken breast tenders
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. In a bowl, mix together olive oil, garlic, rosemary, thyme, paprika, salt, and pepper.
3. Add chicken tenders to the bowl and toss until they are fully coated with the herb mixture.
4. Place chicken tenders in a single layer in the air fryer basket.
5. Cook for 10-12 minutes or until cooked through, shaking halfway through.
Cooking Time: 10-12 minutes
Spinach and Feta Stuffed Chicken Tenders
Elevate your snack game with this creamy and savory recipe that combines the flavors of spinach, feta cheese, and chicken. Perfect for a quick lunch or dinner.
Ingredients:
– 4 boneless, skinless chicken breast tenders
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, and garlic.
3. Lay chicken tenders flat and make a horizontal incision in each tender to create a pocket.
4. Stuff each tender with the spinach-feta mixture, dividing it evenly among the four tenders.
5. Drizzle olive oil over the stuffed tenders and season with salt and pepper.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious and healthy chicken tender recipes that are perfect for weight loss. From baked parmesan crusted to grilled garlic lime, these mouth-watering dishes offer a variety of flavors and textures. Try air fryer lemon herb, spicy yogurt-marinated, panko-crusted oven-fried, or mediterranean-style grilled, among many others. These recipes are not only tasty but also packed with nutrients and low in calories, making them an excellent choice for anyone looking to eat healthy while satisfying their cravings.
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