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grilled chicken tenders on a white plate with a blur rim.
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5 from 2 votes

Grilled chicken tenders

Grilled chicken tenders ready in 30 minutes for your busy weeknights.
Prep Time5 mins
Cook Time10 mins
Marinating20 mins
Course: dinner, Main Course
Cuisine: American
Servings: 4 people
Calories: 247.7kcal
Author: Amira


  • 2 Tablespoons soy sauce.
  • 2 Tablespoons Worcestershire sauce.
  • 1 Tablespoon brown sugar. Note1
  • 1 teaspoon paprika.
  • 1 Tablespoon minced garlic.
  • 3/4 - 1 teaspoon salt or to taste. I am using pink salt.
  • 1 teaspoon black pepper.
  • 1 teaspoon liquid smoke optional.
  • 1/4 cup olive oil.
  • 1 1/2 pounds chicken tenders. Note2


  • In a medium bowl, add the first 9 ingredients and mix well.
  • Add the chicken tenders and toss well to coat.
  • Cover and refrigerate for a couple of hours. Note3
  • Grill on an outdoor grill or on a grilling pan on stove top 3-4 minutes each side.
  • Put the chicken on a clean plate, and loosely tent the plate with aluminum foil, let it rest for 10 minutes before serving.

Oven directions:

  • Preheat oven to 450F.
  • Place tenders on a grilling pan or on an elevated rack placed on a baking sheet.
  • Bake for 15 minutes until done. Turn on the broiler if you want it more browned.
  • Put the chicken on a clean plate, and loosely tent the plate with aluminum foil, let it rest for 10 minutes before serving.


Note1: If you double the recipe, do not add 2 Tablespoons brown sugar as I find it gets a little bit sweeter. It is better to just use 1.5 tablespoons brown sugar.
Note2: I've used all sorts of chicken cuts with this recipe, still our favorite is the tenders. This recipe works great with boneless, skinless chicken thighs as well. I've also tried bone in chicken but it will definitely take longer to cook.
Note3: This recipe is perfect for meal planning. Place in a plastic bag or container and refrigerate for up to 5 days.
Note4: The recipe in my notebook had an additional 2 Tablespoons teriyaki sauce. I do not usually have it in my fridge so I skip it. If you have it sitting in your fridge you might want to try it. It gives a nice sweet and tangy taste to the chicken

Serve with:

I like to serve chicken tenders with a dip like ketchup, hummus or Toum for a kid friendly option. A side of pasta is also appreciated in my home.
Please check the nutrition disclaimer policy.
Vitamins are in percentage value. Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories: 247.7kcal | Carbohydrates: 5g | Protein: 31.1g | Fat: 12.1g | Saturated Fat: 1.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 78mg | Sodium: 555.2mg | Potassium: 34.3mg | Fiber: 0.3g | Sugar: 2.7g | Vitamin A: 4.5IU | Vitamin C: 1.9mg | Calcium: 1mg | Iron: 6.8mg