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
- 1In a small bowl or larger liquid measuring cup, whisk together the water, soy sauce, vinegar, honey, pepper, and salt. Transfer mixture to a 1-gallon ziptop bag (or if you prefer to marinate the chicken directly in the bowl, whisk the ingredients together in a mixing bowl just large enough to hold the chicken snugly so that it is well submerged).
- 2Add the chicken to the bag and seal, gently pressing out as much air from the bag as possible. Turn and “squish” the bag so that the chicken is evenly distributed and all of the pieces are coated. Place the bag in a shallow dish to catch any accidental drips then place in the refrigerator to marinate. (If you are using a bowl, add the chicken to the bowl, toss to coat in the marinade, then cover the bowl and place in the refrigerator). Marinate the chicken in the refrigerator for 30 minutes or up to 8 hours.
- 3When ready to grill, remove the chicken from the refrigerator. Preheat an outdoor grill or indoor grill pan to medium heat (about 375 degrees F). Oil the grill, then place the chicken tenders on the grill in a single layer without overlapping them, shaking off any excess marinade (discard the bag and remaining marinade). Cook for 3 to 4 minutes on each side, until the juices run clear and the chicken reaches an internal temperature of 165 degrees F on an instant read thermometer.
- 4Transfer the chicken tenders to a plate or cutting board. Cover with foil and let rest for 2 to 3 minutes to allow the juices to reincorporate.
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
AI Swap Engine
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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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