These Crispy Greek Chicken Tenders are juicy, tangy, and bursting with Mediterranean flavor. Marinated in Greek yogurt, lemon, garlic, and herbs, then baked (or air-fried) until golden, they’re a healthy twist on a comfort food classic. Perfect for weeknight dinners, meal prep, or dipping into your favorite sauces!
📝 Recipe Card
Prep Time: 15 minutes (+30 minutes marinating)
Cook Time: 20 minutes
Total Time: 35–40 minutes
Servings: 4
Calories: ~280 per serving
Diet: High Protein, Low Carb Option
Ingredients
- 1 ½ lbs chicken tenders
- 1 cup plain Greek yogurt
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp red wine vinegar
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and black pepper, to taste
- 1 cup panko breadcrumbs (or almond flour for low-carb)
- Cooking spray or olive oil drizzle
Instructions
-
Marinate the Chicken
In a large bowl, whisk yogurt, lemon juice, vinegar, olive oil, garlic, oregano, paprika, salt, and pepper.
Add chicken tenders, coat well, cover, and refrigerate for at least 30 minutes (up to 4 hours). -
Prepare for Baking
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. -
Bread the Tenders
Remove chicken from marinade. Dredge in breadcrumbs (or almond flour for low-carb), pressing gently so coating sticks. -
Cook
- Oven: Arrange tenders on baking sheet, spray with cooking spray, and bake 18–20 minutes, flipping halfway, until golden and crisp.
- Air Fryer: Cook at 375°F for 12–14 minutes, turning halfway.
-
Serve
Enjoy hot with tzatziki sauce, hummus, or fresh lemon wedges.
🔄 Variations & Substitutions
- Low Carb / Keto: Use almond flour or crushed pork rinds instead of breadcrumbs.
- Spicy Kick: Add chili flakes or cayenne to the marinade.
- Cheesy Upgrade: Mix 2 tbsp parmesan into breadcrumbs for extra flavor.
- Dairy-Free: Swap Greek yogurt with unsweetened coconut yogurt.
🍴 Serving Suggestions
- Pair with a Greek salad and pita bread.
- Serve as a high-protein snack with veggie sticks and dips.
- Add to wraps or grain bowls for easy meal prep.
❄️ Storage & Reheating
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat in the oven or air fryer for 5–7 minutes to bring back crispiness.
- Freeze breaded but uncooked tenders for up to 2 months; bake straight from frozen (add 5 minutes to cook time).
📊 Nutrition (per serving, 4 servings)
Calories: ~280 | Protein: 33g | Carbs: 10g | Fat: 11g
❓ FAQs
Q: Can I pan-fry these instead of baking?
A: Yes! Shallow fry in olive oil until golden brown and cooked through.
Q: Can I marinate overnight?
A: Absolutely. Longer marinating makes them even more flavorful.
Q: Can I use chicken breast instead of tenders?
A: Yes, just slice them into strips before marinating.
