Ever pulled chicken tenders off the grill only to find them dry as cardboard or—worse—still pink inside? I’ve been there too many times! After years of grilling experiments (and some embarrassing dinner fails), I’ve finally nailed down the perfect timing for grilled chicken tenders.
In this article, I’ll share everything you need to know about grilling these tasty strips of meat, from prep to plate. Let’s dive right in!
The Quick Answer: Grilling Time for Chicken Tenders
For perfectly juicy chicken tenders, grill them for 6-8 minutes total, flipping halfway through (about 3-4 minutes per side) at a temperature of 400-450°F.
But here’s the thing—the exact time can vary based on several factors Let’s break it down further
What Are Chicken Tenders Anyway?
Before we heat up the grill let’s talk about what we’re cooking
- Chicken tenders are the small strips of meat found beneath the chicken breast (the pectoralis minor muscle)
- They’re naturally tender (hence the name!) and cook quickly due to their small size
- Each tender typically contains about 24 grams of protein and less than 4 grams of fat
- They have a mild flavor that works well with many seasonings and marinades
You can buy pre-cut chicken tenders or simply slice boneless, skinless chicken breasts into 1-inch strips yourself.
Preparing Chicken Tenders for the Grill
Marinating: The Secret to Flavor and Moisture
Marinating isn’t just about flavor—it helps keep your tenders juicy on the grill. Here’s a simple marinade I love:
- 1/4 cup water
- 2 tablespoons low sodium soy sauce
- 1 tablespoon apple cider vinegar (or lemon juice)
- 1 tablespoon honey
- 1 teaspoon black pepper
- 1/2 teaspoon kosher salt
Marinating time: At minimum, let your tenders soak for 30 minutes, but up to 8 hours works great. Beyond 8 hours, the meat might start breaking down too much.
Quick Seasoning Option
No time to marinate? No problem! Simply:
- Pat the tenders dry with paper towels
- Coat with olive oil
- Season with salt, pepper, and garlic powder (or your favorite seasoning blend)
The Perfect Grilling Process
Step 1: Prepare Your Grill
For chicken tenders, you want a medium-high heat of around 400-450°F. This temperature is hot enough to get good grill marks but won’t burn the outside before the inside cooks.
- For gas grills: Preheat to medium-high for about 10-15 minutes
- For charcoal grills: Wait until the coals are hot but not flaming
Clean and oil your grill grates well to prevent sticking!
Step 2: Grill the Tenders
Now comes the important part—the actual grilling:
- Place tenders on the hot grill in a single layer
- Close the lid if your tenders are thicker than 1/2 inch
- Grill for 3-4 minutes until edges start turning white
- Flip once and grill another 3-4 minutes
- Check the internal temperature—it should reach 165°F
Pro tip: You’ll notice the edges of the tenders turning white when it’s time to flip. This visual cue helps ensure you’re on the right track!
Step 3: Rest Before Serving
After removing the tenders from the grill, let them rest for about 5 minutes. This allows the juices to redistribute throughout the meat, resulting in juicier tenders.
Factors That Affect Grilling Time
Several variables can change how long your tenders need on the grill:
| Factor | Effect on Cooking Time |
|---|---|
| Thickness | Thicker tenders need more time (add 1-2 minutes per side) |
| Starting temperature | Cold tenders straight from the fridge take longer |
| Grill temperature | Lower temps require longer cooking times |
| Marinade | Marinated tenders sometimes cook slightly faster |
| Lid position | Closed lid cooks faster than open |
How to Tell When Chicken Tenders Are Done
The ONLY reliable way to check for doneness is with a meat thermometer. Chicken is safe to eat at 165°F.
Insert the thermometer into the thickest part of the tender for an accurate reading. If you don’t have a thermometer, look for these signs:
- Juices run clear (not pink) when pierced
- Meat feels firm but not hard when pressed
- No pink visible when cut into the thickest part
Common Mistakes to Avoid
I’ve made plenty of mistakes grilling chicken tenders. Here’s what to watch out for:
1. Overcooking
This is the #1 reason for dry, tough tenders. Once they hit 165°F, they’re done! Even a few extra minutes can dry them out.
2. Using Too High Heat
Super high heat will char the outside while leaving the inside raw. Stick to medium-high heat.
3. Constantly Flipping
Flip just once! Too much handling prevents good grill marks and can cause tenders to lose moisture.
4. Skipping the Rest Period
I know it’s tempting to eat right away, but those 5 minutes of resting make a huge difference in juiciness!
Alternative Cooking Methods
Don’t have an outdoor grill? No worries! Try these alternatives:
- Grill pan on stovetop: Heat to medium-high, oil the pan, then grill 4-5 minutes per side
- George Foreman grill: Preheat for 5 minutes, then grill for about 5-6 minutes total
- Regular skillet: Heat 1 tablespoon oil over medium heat, cook 4-5 minutes per side
- Oven: Bake at 400°F for 15-20 minutes until they reach 165°F
Serving Ideas for Grilled Chicken Tenders
Grilled chicken tenders are super versatile! Here’s how I like to serve them:
- With dipping sauces (BBQ, ranch, honey mustard)
- Sliced over salads for a protein boost
- In wraps with veggies and sauce
- As part of a summer cookout with corn and grilled veggies
- Cut up and added to pasta dishes
- Inside tacos or fajitas
Storage and Leftovers
Got leftover tenders? Lucky you! They’re great for meal prep:
- Refrigerate in an airtight container for up to 4 days
- Freeze for up to 3 months in freezer-safe containers
- Reheat in the oven at 350°F until hot (about 10 minutes)
Avoid microwaving if possible—it can make them rubbery!
My Final Tips for Perfect Grilled Chicken Tenders
After years of grilling, here are my top tips:
- Uniform size matters – Try to make all tenders approximately the same thickness for even cooking
- Don’t rush preheating – A properly preheated grill prevents sticking and helps with those perfect grill marks
- Keep it simple – Chicken tenders have a mild flavor that doesn’t need complicated seasonings
- Meal prep champion – Make extra! They’re perfect for quick lunches throughout the week
Grilling chicken tenders doesn’t have to be complicated. Remember the golden rule: 6-8 minutes total at 400-450°F, flipping once halfway through.
But the most important thing is cooking to that magic 165°F internal temperature. With these tips, you’ll be serving up perfectly juicy chicken tenders that’ll have everyone asking for seconds!
So fire up that grill and give it a try—I’d love to hear how your chicken tenders turn out!
FAQs About Grilling Chicken Tenders
Can I use frozen chicken tenders on the grill?
It’s best to thaw them first for even cooking. If you must use frozen, increase the cooking time by about 50% and watch carefully for doneness.
Should I remove the tendon from chicken tenders before grilling?
While not necessary, removing the tough white tendon can make eating more enjoyable. Simply grab it with a paper towel and pull it out.
How can I get those nice grill marks?
Make sure your grill is properly preheated, oil the grates, and resist the urge to move the tenders around too much during cooking.
Can I grill chicken tenders with skin on?
Yes, but they may require slightly longer cooking time. The skin will add flavor but also potentially cause flare-ups from the fat.
What’s the best way to prevent chicken tenders from sticking to the grill?
Make sure your grill is clean and hot before cooking, oil the grates well, and don’t try to flip the tenders until they naturally release from the grill.
