Grilled Chicken Tenders
This Grilled Chicken Tenders delivers 35g protein and 204 calories per serving—the lowest-calorie chicken preparation in the library. Readies 3 servings in minutes on the stovetop, functioning as a lean protein source you can pair with any carb or fat. Essential for aggressive cutting phases where protein preservation matters most.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1/4 cup water
- •Soy Sauce, Low Sodium(30g)
- •Vinegar, Apple Cider(15g)
- •Honey(15g)
- •1 teaspoon ground black pepper
- •1/2 teaspoon kosher salt
- •Vegetable oil
Instructions
- 1Whisk together the soy sauce, apple cider vinegar, and honey in a mixing bowl large enough to hold the chicken snugly.
- 2Add the chicken breast to the bowl and toss to coat evenly in the marinade. Cover and refrigerate for at least 30 minutes or up to 8 hours.
- 3Preheat a grill pan or stovetop grill to medium-high heat (about 375°F) for 3–5 minutes until hot.
- 4Lightly oil the grill surface, then remove the chicken from the marinade and place the pieces on the grill in a single layer without overlapping, shaking off excess marinade. Cook for 3–4 minutes until the underside is golden brown with clear grill marks.
- 5Flip the chicken and cook for another 3–4 minutes until the second side is golden brown and an instant-read thermometer inserted into the thickest piece reads 165°F (juices should run clear).
- 6Transfer the chicken to a plate, cover loosely with foil, and rest for 2–3 minutes to allow juices to reabsorb.
- 7Once cooled to room temperature (about 10 minutes), divide the chicken evenly into 3 airtight containers while still slightly warm, then seal and refrigerate until ready to serve.
Nutrition — Per Serving
204
calories
35g
protein
4g
fat
- Carbohydrates
- 5g
- Saturated fat
- 0.9g
- Sodium
- 428 mg
- Dietary fiber
- 0.1g
3 servings per batch · ~171g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Grilled Chicken Tenders have per serving?
Each serving has 35g of protein with only 204 calories, making this one of the most protein-dense, calorie-efficient options in the app. The remaining macros are 4g fat and 5g carbs per serving.
How long does Grilled Chicken Tenders take to prep?
This is a quick prep stovetop recipe that yields 3 servings, perfect for rapid meal assembly when you need high-protein meals without significant cooking time.
Is Grilled Chicken Tenders good for fat loss?
At 204 calories and 35g protein per serving, this recipe is optimized for fat loss phases where calorie control and protein preservation are critical. The minimal fat (4g) and carbs (5g) make it an extremely lean option for maintaining muscle on a deficit.
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