This Grilled Chicken Tenders Recipe is a juicy and charred recipe, which is made with chicken breast tenders and zesty Italian dressing. It’s the perfect weeknight dinner, ready in about 1 hour and 15 minutes (including marinating time).
Jump to RecipeGrilled Chicken Tenders Recipe Ingredients
- 1 lb chicken breast tenders
- ½ cup Italian dressing
- 1 tsp fresh lime juice
- 1½ tsp honey
How To Make Grilled Chicken Tenders Recipe
- Make the marinade: In a small bowl or jar, throw the Italian dressing, fresh lime juice, and honey together. Stir it vigorously until the honey is dissolved and combined with the dressing.
- Marinate the chicken: Place the chicken tenders in a shallow dish or a zip-top bag. Pour the marinade over the chicken, ensuring every piece is well coated. Cover and let them sit in the refrigerator for at least 1 hour. No shortcuts here—this time is essential for tenderizing the meat.
- Prep for heat: Preheat your grill or skillet to medium heat (around 375°F to 400°F).
- Cook the tenders: Remove the tenders from the bag. Wipe off the excess marinade with a paper towel or shake them off well (don’t skip this, or the dripping oil will cause flare-ups and the sugar will burn). Place the tenders on the hot grill or skillet.
- Flip and finish: Cook for 3–5 minutes per side. Flip once halfway through. The chicken is done when it is golden, has nice grill marks, and reaches an internal temperature of 165°F.
Recipe Tips
- Why wipe the marinade? It might seem counterintuitive to wipe off the flavor, but excess oil drips onto the coals causing flares that char the meat too quickly. Also, wet meat steams instead of searing.
- The Honey Factor: The small amount of honey isn’t just for sweetness; it encourages beautiful caramelization and char marks on the grill grates.
- Tenders vs. Breasts: Chicken tenders are the tenderloin of the breast. They are naturally softer and cook much faster than whole breasts. If you can’t find tenders, slice a breast lengthwise into strips.
- Don’t Overcook: Because tenders are thin, they go from juicy to dry rubber very fast. Stay by the grill; they usually take no more than 8-10 minutes total.
- Italian Dressing Hack: Using bottled Italian dressing is a professional shortcut. It contains oil, vinegar, and aromatics (garlic/herbs) in the perfect ratio for a marinade.
What To Serve With Grilled Chicken Tenders Recipe
These tenders are versatile and work on salads or as a main dish.
- Dipping Sauces: Ranch, BBQ sauce, or Honey Mustard.
- Corn on the Cob: Grilled alongside the chicken.
- Pasta Salad: A classic picnic pairing.
- Green Salad: Slice the tenders and toss them on top.
How To Store Grilled Chicken Tenders Recipe
- Refrigerate: Store cooled tenders in an airtight container in the refrigerator for up to 3 to 4 days.
- Reheat: Reheat gently in a skillet over medium-low heat or in an air fryer for 2 minutes. Microwave reheating can make them rubbery.
- Freeze: You can freeze the cooked tenders. Wrap them tightly and freeze for up to 3 months. Perfect for quick protein later.
Grilled Chicken Tenders Recipe Nutrition Facts
- Calories: 210
- Total Fat: 9g
- Saturated Fat: 1.5g
- Cholesterol: 75mg
- Sodium: 450mg
- Total Carbohydrates: 4g
- Dietary Fiber: 0g
- Sugar: 3g
- Protein: 26g
Nutrition information is estimated per serving (approx 3 tenders).
FAQs
Yes. Preheat oven to 400°F. Place marinated (and shaken off) tenders on a baking sheet lined with foil. Bake for 15-20 minutes until cooked through.
The acid helps tenderize the meat. If you don’t have lime, lemon juice or even a splash of apple cider vinegar works as a substitute.
While 1 hour is the minimum, you can marinate these for up to 8 hours. However, because Italian dressing is acidic, don’t go longer than 12 hours or the texture of the chicken can become mushy.
Grilled Chicken Tenders Recipe
Course: DinnerCuisine: AmericanDifficulty: Easy4
servings5
minutes1
hour210
kcalA 3-ingredient marinade hack using Italian dressing creates the juiciest, easiest grilled chicken tenders perfect for busy weeknights.
Ingredients
1 lb chicken tenders
1/2 cup Italian dressing
1 tsp lime juice
1.5 tsp honey
Directions
- Whisk dressing, lime juice, and honey.
- Add chicken and marinate in fridge for 1+ hour.
- Preheat grill or skillet to medium.
- Remove chicken and wipe off excess marinade.
- Grill 3-5 minutes per side until 165°F internally.
- Serve immediately.
Notes
- Safety: Discard used marinade; never reuse it as a sauce unless boiled first (but it’s better to just make fresh sauce).
- Kid-Friendly: These are a huge hit with kids, especially when served with dipping sauces.
