Oven-Baked Mediterranean Chicken Tenders (Easy and Healthy)

Savor the flavors of the Mediterranean with these easy and healthy oven-baked chicken tenders! Juicy and tender, these chicken strips are perfectly seasoned with olive oil, garlic, and a blend of aromatic herbs. With simple ingredients and minimal prep, they’re ready in no time—perfect for busy weeknights dinners, meal prep, or a quick lunch. Bake them to golden perfection and enjoy a quick, flavorful meal!

Looking for a family favorite recipe that’s quick, easy, healthy and perfect for busy weeknights? Look no further than these Oven Baked Mediterranean Chicken Tenders recipe. These juicy chicken strips are the ultimate finger food, whether for lunch, dinner, or an easy snack in between. They are a fantastic alternative to breaded or fried tenders, offering a healthier, flavorful option with no fuss.

Whether you call them chicken tenders, chicken tenderloins, or chicken fingers, this easy chicken recipe will quickly become a household favorite. Thanks to their quick cook time and ability to absorb marinades and seasonings. Chicken tenderloins are a blank canvas for any meal. Pair them with a fresh garden salad or roasted veggies for a healthy, balanced dinner the whole family will love!

Jump to:

• Why You Will Love This Recipe
• Ingredients
• How to Make Oven-Baked Mediterranean Chicken Tenders
• Chef’s Tips
• Variations
• What to Serve with Oven-Baked Mediterranean Chicken Tenders
• Storage Instructions
• FAQ's
• Oven-Baked Mediterranean Chicken Tenders (Easy and Healthy)

Why You Will Love This Recipe

• No breading: Skip the breadcrumbs and enjoy these healthier, low-carb chicken tenders.
• Easy to prepare: An easy recipe requiring minimal ingredients and little prep time.
• Family-friendly: Perfect for kids and adults alike—serve with their favorite dipping sauce like ranch dressing or honey mustard sauce.
• Versatile: These tenders pair well with a variety of sides, from fresh salad to roasted vegetables.
• Perfect for busy weeknights: Quick and simple, ideal for easy weeknight dinners or meal prepping.
• Healthy: Oven-baked with olive oil, they offer a lean, flavorful protein option.

Ingredients

Chicken tenderloins

• Chicken tenderloins: The star of the recipe, offering juicy, tender pieces of chicken.
• Salt and Black Pepper: To season
• Fresh Oregano : To garnish and add that Mediterranean touch.

The Marinade

• Olive oil: Adds moisture and helps the seasoning stick to the chicken.
• Red wine vinegar: Provides a tangy balance to the marinade.
• Dijon mustard: Adds depth of flavor and a slight spice.
• Garlic cloves: A must for boosting flavor.
• Dried oregano: Enhances the Mediterranean flavors.
• Salt and black pepper: Essential for seasoning.
• Lemon: Both zest and juice for freshness and a touch of acidity.

See the recipe card for quantities.

How to Make Oven-Baked Mediterranean Chicken Tenders

Make the Marinade

• Add all of the marinade ingredients into a small bowl and whisk until well combined.

Marinade the Chicken

• Add the chicken tenders and fresh oregano to a glass dish (or ziplock bag), pour the marinade over the chicken, cover and marinade in the refrigerator for 30 minutes to 1 hour. 

Chefs Tip: Ensure the chicken tenders are fully submerged in the marinade. You can marinade the chicken for up to 8 hours, or freeze the raw chicken in the marinade.

Bake the Chicken

• Preheat the oven to 200°C (400°F).
• Line a baking sheet with parchment paper.
• Arrange the chicken tenders on the baking sheet and season with salt and pepper. (Discard the rest of the marinade.)
• Bake for 15 - 20 minutes or until the chicken reaches an internal temperature of 73°C (165°F).
• Remove the chicken from the oven and serve with your favorite side dishes.

Chef’s Tips

• Meat thermometer: Use an instant-read thermometer to check the internal temperature of the chicken.
• Uniformly sized chicken tenderloins: This ensures even cooking, giving you perfectly juicy tenders.

Variations

• Bread your chicken: Coat tenders in a mixture of panko breadcrumbs for crispy oven-baked chicken tenders.
• Change marinade seasoning: Swap the Mediterranean flavors for Italian seasoning, cayenne pepper, or an Asian-inspired blend of garlic, ginger, and soy sauce.
• Parmesan cheese: Instead of a breadcrumb mixture add a sprinkle of parmesan cheese on top for a cheesy, crunchy coating.
• Spice mix: Try a Spanish mix of paprika, onion powder, and brown sugar for a sweet and smoky twist.
• Marinate with buttermilk: Soak the chicken in buttermilk for extra juicy, tender results.

What to Serve with Oven-Baked Mediterranean Chicken Tenders

• Green salad: A fresh salad with leafy greens balances the flavors of the chicken. Try our homemade Greek vinaigrette recipe.
• Jerusalem salad: A refreshing cucumber and tomato salad with lemon juice complements the Mediterranean vibe.
• Quinoa salad: Light, nutritious, and protein-packed, perfect alongside these tenderloins.
• Mashed potatoes: Creamy mashed potatoes offer a comforting contrast.
• Potato wedges: Crisp oven-baked potato wedges pair well with the chicken's flavors.
• Roasted vegetables: Add some roasted carrots or Brussels sprouts for a hearty, healthy side.
• Zesty Herb Couscous: Fluffy couscous tossed with fresh herbs and a squeeze of lemon makes a light and flavorful side.
• Basmati Rice: Fragrant and perfectly cooked, basmati rice is a simple yet satisfying complement to these baked chicken tenders.
• Pita Bread: Use pita bread to create Mediterranean chicken pitas with a drizzle of tahini yogurt sauce,, fresh veggies, and a sprinkle of feta cheese for a delicious handheld meal.
• Dipping sauces: Serve with dill mustard sauce, homemade basil pesto, Homemade Tzatziki or Napolitana sauce for variety.

Storage Instructions

• Leftover chicken tenders: Store in an airtight container and refrigerate for up to 3 days.
• Freeze: Cool the tenders to room temperature, then freeze in a Ziploc bag or airtight container for up to 2 months.
• Reheat: Warm the chicken in a preheated oven, air fryer, or skillet for best results. Make sure the chicken reaches an internal temperature of 73°C (165°F).

FAQ's

This Oven Baked Mediterranean Chicken Tenders recipe is a simple yet flavorful way to enjoy a healthy dinner on busy nights. With its ease of preparation and versatility, it’s bound to become one of your favorite chicken tenderloin recipes.

Don’t forget to try some of the delicious variations and pairings mentioned above! Let us know your favorite way to enjoy these juicy tenders by leaving a comment below.

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The nutrition is an estimate only. It was calculated using Nutrifox, an online nutrition calculator.