Crispy Greek Chicken Tenders

By Muhammad Faizan

Crispy Greek Chicken Tenders

 Ingredients

For the Chicken Tenders:

  • 1 ½ lbs chicken tenders

  • 1 cup plain Greek yogurt

  • 2 tablespoons lemon juice (freshly squeezed)

  • 1 tablespoon red wine vinegar

  • 1 tablespoon olive oil

  • 3 cloves garlic, minced

  • 1 tablespoon dried oregano (or fresh, finely chopped)

  • 1 teaspoon salt

  • ½ teaspoon black pepper

  • ½ teaspoon paprika (optional, for color)

For Coating & Garnish:

  • 1 cup panko breadcrumbs (or regular breadcrumbs)

  • ½ cup grated Parmesan cheese

  • 2 tablespoons chopped parsley

  • Lemon wedges for serving

 Directions

  1. Marinate the Chicken

    • In a large bowl, mix Greek yogurt, lemon juice, red wine vinegar, olive oil, garlic, oregano, salt, pepper, and paprika.

    • Add chicken tenders and coat well.

    • Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor.

  2. Prepare the Coating

    • In a shallow dish, combine breadcrumbs and Parmesan cheese.

    • Remove chicken from the marinade and dredge each tender in the breadcrumb mixture until evenly coated.

  3. Cook

    • Option 1 – Oven:
      Preheat oven to 425°F (220°C).
      Place coated tenders on a greased or parchment-lined baking sheet.
      Spray lightly with cooking oil.
      Bake for 18–22 minutes, flipping halfway through, until golden and crispy.

    • Option 2 – Air Fryer:
      Cook at 390°F (200°C) for 10–12 minutes, flipping halfway.

    • Option 3 – Pan Fry:
      Heat 2–3 tablespoons olive oil in a skillet.
      Fry tenders 3–4 minutes per side until golden brown and cooked through.

  4. Serve

    • Sprinkle with chopped parsley.

    • Squeeze fresh lemon juice on top.

    • Serve with tzatziki, garlic sauce, or a light salad.

Servings

Serves 4 people (about 3–4 tenders per person).

 Nutritional Information (per serving)

  • Calories: ~280 kcal

  • Protein: 32g

  • Fat: 10g

  • Carbohydrates: 9g

  • Fiber: 1g

  • Sugar: 2g

  • Cholesterol: 85mg

  • Sodium: 420mg

 Health Benefits

  • High Protein: Great for muscle repair and energy.

  • Greek Yogurt Marinade: Adds calcium, probiotics, and tenderness without excess fat.

  • Olive Oil & Lemon: Promote heart health and aid digestion.

  • Low Carb Option: Can use almond flour or crushed pork rinds for keto variation.

 Tips

  • For extra crispiness, broil for 1–2 minutes at the end of baking.

  • Use chicken breasts sliced into strips if tenders aren’t available.

  • Add crushed red pepper or smoked paprika for a spicy kick.

  • Store leftovers in the fridge for up to 3 days; reheat in an air fryer or oven to keep crispy.

 Q&A

Q: Can I use flavored Greek yogurt?
A: It’s best to use plain yogurt — flavored types can alter the taste and sweetness.

Q: Can I make this dairy-free?
A: Yes! Substitute coconut yogurt or a dairy-free yogurt alternative and skip the Parmesan or use vegan cheese.

Q: Can I freeze them?
A: Absolutely. Freeze uncooked coated tenders on a tray, then store in bags for up to 2 months. Bake from frozen at 425°F for 25–28 minutes.

Q: What sides go best with this?
A: Greek salad, roasted potatoes, pita bread, or tzatziki sauce complement these perfectly.

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