These spicy grilled chicken tenders are packed with bold flavors and a perfect balance of heat and smokiness. They are marinated in a flavorful spice blend, then grilled to perfection, creating a juicy and tender dish that is ideal for weeknight dinners, meal prep, or outdoor cookouts.
Why You’ll Love This Recipe
- Quick and easy to prepare
- Perfectly seasoned with a smoky, spicy kick
- Great for meal prep or a healthy protein option
- Can be cooked on a grill or stovetop grill pan
- Pairs well with a variety of sides and dips
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- Boneless, skinless chicken tenders
- Olive oil
- Garlic powder
- Onion powder
- Smoked paprika
- Chili powder
- Cayenne pepper
- Salt and black pepper
- Lemon juice
- Honey (optional, for a slight balance to the heat)
Directions
- In a large bowl, whisk together olive oil, lemon juice, garlic powder, onion powder, smoked paprika, chili powder, cayenne pepper, salt, and black pepper.
- Add the chicken tenders to the bowl and toss until evenly coated with the marinade. Let it sit for at least 30 minutes, or refrigerate for up to 4 hours for deeper flavor.
- Preheat the grill to medium-high heat (about 375-400°F). If using a stovetop grill pan, heat it over medium-high heat and lightly grease with oil.
- Place the marinated chicken tenders on the grill and cook for 3-4 minutes per side, or until the internal temperature reaches 165°F.
- Remove the chicken from the grill and let it rest for a few minutes before serving.
Servings and Timing
- Servings: 4
- Preparation Time: 10 minutes
- Marination Time: 30 minutes (or up to 4 hours)
- Cooking Time: 8 minutes
- Total Time: Approximately 50 minutes
Variations
- Milder Version: Reduce or omit the cayenne pepper for a less spicy option.
- Citrus Twist: Add orange juice to the marinade for a slightly sweet and tangy flavor.
- Herb-Infused: Mix in chopped fresh cilantro or parsley for added freshness.
- Buffalo-Style: Toss the grilled chicken in buffalo sauce after cooking for extra heat.
- Yogurt Marinade: Substitute olive oil with Greek yogurt for a creamier, tenderizing effect.
Storage/Reheating
- Refrigeration: Store leftover grilled chicken tenders in an airtight container in the refrigerator for up to 4 days.
- Freezing: Place cooked chicken in a freezer-safe container and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Warm the chicken tenders in a skillet over medium heat, in the oven at 350°F for 10 minutes, or in the microwave for 1-2 minutes until heated through.
FAQs
How spicy are these grilled chicken tenders?
The spice level depends on the cayenne pepper and chili powder. You can adjust the amount to suit your preference.
Can I use chicken breasts instead of tenders?
Yes, but you may need to slice them into smaller strips for even cooking.
What is the best way to grill these without a grill?
You can use a stovetop grill pan, a cast-iron skillet, or even bake them in the oven at 400°F for about 15-18 minutes.
Can I prepare the marinade in advance?
Yes, you can make the marinade up to a day in advance and store it in the refrigerator.
Can I make this recipe without oil?
Yes, you can substitute oil with Greek yogurt or simply marinate with lemon juice and spices.
What sides go well with spicy grilled chicken tenders?
They pair well with rice, roasted vegetables, coleslaw, or a cooling dip like ranch or tzatziki.
How do I prevent the chicken from drying out?
Avoid overcooking by using a meat thermometer to ensure it reaches 165°F and let the chicken rest before serving.
Can I make these in an air fryer?
Yes, air fry at 375°F for 10-12 minutes, flipping halfway through.
What dipping sauces pair well with this dish?
Ranch dressing, honey mustard, barbecue sauce, or spicy mayo work great as dips.
Can I use this recipe for meal prep?
Absolutely! These chicken tenders store well and can be added to salads, wraps, or bowls throughout the week.
Conclusion
Spicy grilled chicken tenders are a simple yet flavorful dish that brings a smoky, spicy kick to any meal. Whether you’re preparing them for a quick dinner, meal prepping, or serving them at a barbecue, this recipe offers versatility and bold flavors. Try different variations to customize the spice level and enjoy a protein-packed meal any time
Print
These Spicy Grilled Chicken Tenders are juicy, flavorful, and packed with bold spices. A perfect protein-packed meal that’s great for meal prep, BBQs, or a quick dinner.
Ingredients
- 1 lb chicken tenders
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon lemon juice
- Fresh parsley for garnish
Instructions
- In a bowl, mix olive oil, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
- Add the chicken tenders and coat evenly. Let marinate for 15 minutes.
- Preheat grill or pan over medium heat.
- Grill chicken for 3-4 minutes per side until fully cooked.
- Drizzle with lemon juice and garnish with fresh parsley.
- Serve hot with your favorite dipping sauce.
Notes
- Letting the chicken marinate longer enhances the flavor.
- Use an air fryer for a crispy version.
- Serve with honey mustard or ranch dressing.