Ingredient Meat & Poultry Chicken Chicken Tenders Easy Chicken Tenders with Lemon & Garlic 4.9 (9) 7 Reviews The secret to this easy chicken tenders recipe lies in the tangy lemon-and-garlic drizzle that picks up the savory flavors left in the pan from pan-searing. Pan-searing chicken tenders locks in moisture while crisping up the outside. If you’ve got extra time, let the chicken marinate in the dry rub for 30 minutes to an hour before cooking. Feel free to experiment with other citrus flavors like oranges, mandarins or limes by swapping out the lemon zest and juice. By Amanda Stanfield Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. EatingWell's Editorial Guidelines Updated on January 24, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Active Time: 20 mins Total Time: 20 mins Servings: 4 Nutrition Profile: Sesame-Free Nut-Free Soy-Free High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Renu Anshie Dhar, cross tester Quick, easy and exceptional results! It's a winning recipe for a busy or lazy night. — Renu Anshie Dhar, cross tester Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Cook Mode (Keep screen awake) Ingredients 1 pound chicken tenders 1 1/2 teaspoons lemon zest 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon ground pepper 2 tablespoons unsalted butter 1 tablespoon lemon juice 3 medium cloves garlic, thinly sliced Lemon wedges for serving (optional) Directions Pat chicken dry and place in a large bowl. Sprinkle with lemon zest, paprika, salt and pepper; toss to coat evenly. Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Melt butter in a large nonstick skillet over medium-high heat. Add the chicken in a single layer; cook, turning once halfway, until browned and a thermometer inserted into the thickest portion registers 165°F, 6 to 8 minutes. Transfer to a large plate. Do not wipe the pan clean. Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Reduce heat to medium. Add lemon juice and garlic to the pan; cook, stirring constantly, until fragrant and the garlic is softened, about 2 minutes. Remove from heat. Spoon the garlic mixture over the chicken. Serve with lemon wedges, if desired. Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Frequently Asked Questions Is chicken good for you? Chicken is a wonderful source of complete protein. Chicken also provides several necessary micronutrients, including choline, vitamin B12, thiamin, vitamin B6, zinc and pantothenic acid (vitamin B5). Is this recipe gluten-free? Yes, we do not use flour to coat the chicken in this recipe, which keeps it gluten-free. Can I use boneless, skinless chicken breast instead? Yes, you can substitute chicken breast meat for tenders. While the tenders are preferred for their flavor and texture, you can slice a boneless, skinless chicken breast against the grain into 1/2-inch-thick pieces to mimic the tenders for this recipe. Do I need to marinate the chicken? We skip the marinating process to make this recipe ready in 20 minutes. But if you have more time, let the chicken marinate in the dry rub (Step 1) for 30 minutes to an hour for an extra boost of flavor. Can I use other types of citrus? Absolutely. This is a great recipe to experiment with citrus. Swap out the 1 1/2 teaspoons lemon zest and 1 tablespoon lemon juice for the zest and juice of oranges, mandarins or limes. What can I serve with Easy Chicken Tenders with Lemon & Garlic? We suggest pairing this quick recipe with easy, no-fuss sheet-pan sides that don’t compete for a burner or your attention, plus they’re done in about the same amount of time. Some of our favorites are Roasted Fingerling Potatoes and Balsamic & Parmesan Roasted Broccoli. Additional reporting by Carrie Myers, M.S. and Linda Frahm EatingWell.com, January 2024 Save Rate Print Nutrition Facts (per serving) 192 Calories 9g Fat 1g Carbs 26g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 2 tenders Calories 192 % Daily Value * Total Carbohydrate 1g 0% Dietary Fiber 0g 1% Total Sugars 0g Protein 26g 52% Total Fat 9g 11% Saturated Fat 4g 21% Cholesterol 98mg 33% Vitamin A 66µg Vitamin C 2mg 2% Vitamin D 0µg Vitamin E 1mg 6% Folate 11µg Vitamin K 1µg Sodium 318mg 14% Calcium 14mg 1% Iron 1mg 3% Magnesium 34mg 8% Potassium 403mg 9% Zinc 1mg 8% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.