Grilled Chicken Tenders

Grilled Chicken Tenders—a healthy twist on a classic meal.

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Chicken tenders are a classic. We have all had chicken tenders at one time or another. Maybe it was your favorite item on the kid’s menu growing up. Maybe you enjoy them as an appetizer at your favorite bar or restaurant. Maybe you like to have them at home with your favorite dipping sauce. No matter how you enjoy them, chicken tenders are a staple at homes and restaurants all over the world.

The only problem is that, traditionally, chicken tenders are a breaded and fried food. They are unnecessarily fatty due to the oil they are fried in, high in carbs because of their breading, and overall, are not a healthy meal. Traditional chicken tenders are still delicious but don’t vibe with my healthy dietary needs. I had to devise a way to enjoy my chicken tenders without the caloric intake and resulting guilt. I found this grilled chicken tenders recipe and… problem solved! They are a healthy alternative with great flavor that check all the boxes.

I know you are probably thinking there is no way that these grilled chicken tenders taste as good as those classic breaded chicken tenders, but your internal monologue would be wrong. These juicy and delicious tenders are zesty, savory, and have just a touch of sweetness. Unlike traditional breaded chicken tenders that you would normally enjoy with a dipping sauce of some kind, these grilled chicken tenders do not need a dipping sauce because they are so flavorful on their own. Of course, that does not mean that a nice dipping sauce won’t heighten the flavor, it just isn’t a requirement.

Are Grilled Chicken Tenders Healthy?

As mentioned, these grilled chicken tenders are healthier than their traditional breaded and fried counterparts. But healthier does not always mean healthy, so let’s break it down further. Chicken tenders are the innermost muscle of the chicken breast, made up primarily of white meat. They are lean cuts of meat that are high in protein and low in calories. Chicken tenders are high in vitamins B3 and B6, iron, zinc, and other nutrients, and aid in your body’s immune functions. Furthermore, grilling the chicken tenders is a healthier alternative to frying them as there are no oils used in the cooking process, thus maintaining the lower fat content of the chicken tender. The marinade is fairly healthy as well, using apple cider vinegar, which aids in weight loss; honey as a natural sweetener; and a low-sodium soy sauce to limit salt intake. So, while I always say, “Everything in moderation,” these grilled chicken tenders are healthy enough to moderate a little less. You can also use plant-based chicken alternatives such as tofu and use maple syrup instead of honey, and make this recipe vegan.

Are chicken tenders and chicken fingers the same thing?

I know as a kid, when I would see chicken fingers on a menu, I would find it hilarious. Chickens have wings, not hands, so they do not have fingers. Chicken fingers are, in fact, often the same thing as chicken tenders. Chicken tenders, or tenderloins, are the innermost part of the chicken breast muscle. They are loosely attached to the breast and contain a visible portion of the tendon, which resembles a string. Because of their long, slender shape, they are often referred to as ‘fingers’, which is how they acquired their name; however, some frozen chicken fingers or tenders are made from processed and reshaped chicken meat rather than whole chicken tenderloins.

INGREDIENTS

1 pound chicken tenders
1/4 cup water
2 tablespoons low-sodium soy sauce
1 tablespoon apple cider vinegar
1 tablespoon honey
1 teaspoon black pepper
1/2 teaspoon kosher salt
Vegetable oil for grilling

INSTRUCTIONS

Marinate

Prepare marinade and add chicken.

Chill

Refrigerate chicken in marinade.

Grill

Cook chicken on a preheated grill.

Rest

Let chicken rest before serving.

Devour!

FAQs & Tips

How do I prep and store the chicken?

You can store leftover grilled chicken tenders by allowing them to cool and putting them into an airtight container in the refrigerator. These chicken tender leftovers will hold for up to 5 days in refrigeration and reheat easily. You can also put your container in the freezer to extend the shelf life, up to three months.

Can I make these grilled chicken tenders buffalo without using sauce?

You can easily spice your chicken tenders up without the need for highly processed sauces. You have multiple options. Dried buffalo seasoning is often available in the supermarket, as is cayenne, cumin, garlic, or whatever other seasoning sounds good to you. If you follow the marinade process, you will have a delicious chicken tender.

How do I keep my chicken tenders from drying out?

Chicken tenders are such a lean meat that they can easily dry out. To avoid this, be sure to properly marinate them. The marinade will add moisture while helping to lock in the natural moisture of the tender. You want to stay vigilant though by keeping a steady grill temperature and flipping your chicken tenders to cook evenly and hold in moisture.

Serving Suggestions

Chicken tenders make a great meal or even a snack. I would generally serve them with a side of pasta salad, potato salad, or coleslaw. As stated earlier you can easily use a dipping sauce to increase flavor, but it is unnecessary. They also work wonderfully as a topping on a mixed green or Caesar salad.