Easy Grilled Honey Mustard Chicken Tenders
Tender chicken strips marinated in a simple honey-mustard sauce, then grilled until caramelized and juicy. Perfect for a fast lunch or dinner — high protein, healthy, and ready in 20–25 minutes.
⏱ Time
Prep: 10 minutes
Marinate: 10–15 minutes (or skip if in a hurry)
Cook: 8–10 minutes
Total: 25 minutes
Ingredients
Chicken
350–400g chicken tenders (or sliced chicken breast)
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
½ tsp oregano (optional)
Honey Mustard Marinade
2 tbsp honey
1½ tbsp Dijon mustard (or regular mustard)
1 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove, grated (or ¼ tsp garlic powder)
Instructions
1. Make the Honey Mustard Marinade
Whisk together:
- Honey
- Mustard
- Lemon juice
- Olive oil
- Garlic
- Salt + pepper
Taste and adjust sweetness or sourness.
2. Marinate the Chicken
1. Add chicken tenders to the marinade.
2. Coat well.
3. Marinate 10–15 minutes (or up to 4 hours in fridge).
> Even 5 minutes works because tenders absorb fast.
3. Grill or Pan-Grill
Heat a grill pan or outdoor grill on medium-high.
Brush with a little oil.
Add chicken tenders.
Cook 3–4 minutes per side until golden and fully cooked.
Drizzle leftover marinade over the chicken during the last minute for extra glaze.
4. Rest & Serve
Let rest 2 minutes to keep them juicy.
Serving Ideas
Over a Mediterranean salad
- With boiled rice or quinoa
- In a pita wrap with lettuce + bogurt sauce
- With roasted veggies
- As a high-protein snack
Nutrition information
Protein: 32–38g
Calories: 280–320
Carbs: 10–12g
Fat: 9–12g
Carbohydrates: 24g