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–+ servings

Greek Chicken Tenders

These Greek chicken tenders are quick, vibrant, and kid-approved with a tangy yogurt-lemon marinade that keeps them juicy and a crunchy herby crust for extra flavor.
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Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Greek
Calories: 300
Ingredients Method Nutrition Notes

Ingredients
  

For the marinade
  • 1.5 pounds chicken tenders (or thinly sliced chicken breasts)
  • 3/4 cup plain Greek yogurt (or dairy-free yogurt) Make it dairy-free: swap yogurt for a dairy-free yogurt.
  • 2 tablespoons lemon juice (fresh)
  • 2 teaspoons lemon zest
  • 3 cloves garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
  • 1/2 teaspoon smoked paprika (optional) Spicy: add 1/2 teaspoon cayenne to the marinade.
For the breading
  • 1 cup panko breadcrumbs (or crushed cornflakes for extra crunch) Gluten-free: use GF panko or almond flour/crushed GF cereal.
  • 1/3 cup crumbled feta cheese (can sub grated Parmesan) Cheese changeup: use Parmesan for nuttier notes or leave out cheese for dairy-free.
  • 1/4 cup chopped fresh parsley Herb swap: use dill or mint instead of parsley.
  • 2 large eggs, beaten (for dredging; skip if making gluten-free almond coating)
  • Olive oil spray or 2–3 tablespoons olive oil for brushing

Method
 

Preparation
  1. Whisk together the Greek yogurt, lemon juice and zest, minced garlic, olive oil, oregano, paprika, salt and pepper in a bowl.
  2. Toss the chicken tenders in the yogurt mixture until each piece is well coated. Let them sit in the fridge for at least 20–30 minutes.
  3. While the chicken marinates, mix your panko, crumbled feta, and chopped parsley in a shallow dish.
  4. Beat the eggs in another shallow bowl for dredging.
Baking
  1. Heat your oven to 425°F (220°C) and line a baking sheet with parchment or foil.
  2. Working one at a time, shake excess marinade from each tender, dip into the beaten egg, then press into the breadcrumb mixture so it adheres.
  3. Place tenders on the sheet with a bit of space between them.
  4. Lightly spray or brush the tops with olive oil to encourage browning.
  5. Bake for 12–15 minutes, flipping once halfway through, until golden edges and an internal temperature of 165°F (74°C) is reached.
Resting
  1. Remove from oven and let rest for 3–5 minutes — this helps juices redistribute.

Nutrition

Serving: 1gCalories: 300kcalCarbohydrates: 20gProtein: 30gFat: 10gSaturated Fat: 3gSodium: 400mgFiber: 1gSugar: 2g

Notes

These tenders are also excellent tossed into a chicken and spinach casserole for next-day meals. Leftovers can be tucked into wraps with hummus and shredded lettuce.

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