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Mediterranean Chicken Tenders

Mediterranean chicken tenders marinated in olive oil, garlic, lemon, and dried herbs for bold flavor. Grilled or baked at 425°F until juicy, then finished with crumbled feta and fresh parsley and dill.
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Prep Time 10 minutes
Cook Time 20 minutes
marinate 20 minutes
Total Time 50 minutes
Course: Dinner
Cuisine: Mediterranean
Calories: 620
Ingredients Method Notes

Ingredients
  

Chicken
  • 2 lb chicken tenders
  • 3 tbsp extra virgin olive oil
  • 1 lemon juice of 1 lemon
  • 4 clove garlic, minced
  • 2 tsp dried oregano
  • 1 tsp Italian seasoning
  • 1 tsp smoked paprika
  • 0.5 tsp cumin
  • 1 tsp salt 1 teaspoon salt
  • 0.5 tsp black pepper ½ teaspoon black pepper
Garnish
  • 0.5 cup crumbled feta cheese
  • 2 tbsp chopped fresh parsley
  • 2 tbsp chopped fresh dill
  • 1 Lemon wedges
  • 1 Kalamata olives (optional)

Method
 

Marinate the chicken
  1. In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, Italian seasoning, paprika, cumin, salt, and pepper until combined (visual cue: the mixture looks evenly speckled and glossy).
  2. Add the chicken tenders and toss until well coated (visual cue: every piece is fully covered with the marinade).
  3. Marinate for at least 20 minutes, or up to 4 hours (visual cue: chicken looks more opaque as it rests in the oil).
Grill or bake
  1. Preheat the grill or oven to 425°F (220°C) (visual cue: the grill is hot or the oven reaches steady temperature).
  2. Grill the tenders for 4–5 minutes per side, or bake for 18–20 minutes (visual cue: the outside is browned and the chicken releases easily).
  3. Cook until the internal temperature reaches 165°F (74°C) (visual cue: the thickest tender reads 165°F on a thermometer).
  4. Transfer the tenders to a serving platter (visual cue: arrange in a single layer so they stay hot and glossy).
Finish and serve
  1. Sprinkle with feta cheese, parsley, and dill (visual cue: feta melts slightly at the edges and forms a speckled topping).
  2. Serve with fresh lemon wedges and olives if desired (visual cue: lemon wedges are placed on the side for squeezing).

Notes

For best flavor, marinate in the refrigerator in a covered container; if you’re short on time, aim for 20 minutes, but longer (up to 4 hours) improves seasoning. Store leftovers in an airtight container in the fridge for 3 days; freeze cooked tenders for up to 2 months. For a lighter option, use reduced-fat feta while keeping the marinade the same.