Go Back
–+ servings
Mediterranean Chicken Tenders

Mediterranean Chicken Tenders: A Crispy Flavor Adventure

Enjoy these Mediterranean Chicken Tenders with a crispy Parmesan crust, marinated in lemon and garlic for a flavorful, easy dinner.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Marinating Time 30 minutes
Total Time 1 hour 10 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup olive oil or avocado oil
  • 1 medium fresh lemon juice juice from 1 lemon
  • 3 cloves minced garlic or garlic powder (1/8 tsp per clove)
  • 1 tablespoon dried oregano or Italian herb mix
  • 1 teaspoon dried thyme or rosemary
  • 1 teaspoon paprika sweet or smoked
  • to taste salt fine or kosher
  • to taste black pepper freshly ground
For the Coating
  • 1 cup panko breadcrumbs or regular breadcrumbs
  • 1/2 cup grated Parmesan cheese or nutritional yeast for dairy-free
  • 2 tablespoons chopped fresh parsley or another herb like basil
Main Ingredient
  • 1 pound chicken tenders tender, boneless strips

Equipment

  • large bowl
  • baking sheet
  • parchment paper
  • Shallow Dish

Method
 

Preparation
  1. In a large bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, thyme, paprika, salt, and black pepper until well combined.
  2. Add the chicken tenders to the marinade, ensuring they are thoroughly coated. Cover and refrigerate for at least 30 minutes.
  3. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  4. In a shallow dish, mix together panko breadcrumbs, grated Parmesan cheese, and chopped parsley.
  5. Dredge each marinated chicken tender in the breadcrumb mixture, pressing gently to adhere, and arrange them on the baking sheet.
  6. Bake for 15 to 20 minutes until golden brown and cooked through, reaching an internal temperature of 165°F (74°C).
  7. Allow the chicken tenders to rest for 2 minutes before serving.

Nutrition

Serving: 4tendersCalories: 250kcalCarbohydrates: 20gProtein: 22gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 500mgPotassium: 300mgFiber: 1gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 1.5mg

Notes

Serve these tenders warm with Greek salad or tzatziki sauce for a complete meal. Perfect for weeknight dinners or gatherings.

Tried this recipe?

Let us know how it was!