Grilled Chicken Tenders

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Asian Grilled Chicken Tenders are flavorful and cook fast so they are perfect for serving as a weeknight dinner. Serve these grilled chicken strips with rice and stir-fried veggies or on a salad to make it a complete, family-friendly meal. 

Post includes Weight Watchers points.

the finished grilled chicken tenders on a white plate ready to serve

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We’re all busy and looking for ways to get healthy meals on the table fast. Do you want to know how long to grill chicken tenders? About 4 minutes per side. Seriously, that’s it! And that’s why I love grilling chicken tenders as a weeknight dinner. 

The golden brown meat with char marks is definitely a summer staple and one of my favorite meal prep recipes.

Grill In Your Ninja Woodfire Foodie

I recently treated myself to the Ninja Foodie Grill and Air Fryer and I loooove these. I have tested this recipe in them and friends, it works perfectly and I show you how to.

Like my Lemon Garlic Butter Chicken Tenders, and Crispy Oven Baked Chicken Tenders these honey soy chicken tenders not only cook quickly, but you will get juicy chicken and a wonderful Asian flavor thanks to the easy marinade ingredients. 

Grilled chicken tenderloins are a healthy source of protein, and this recipe can easily be made gluten free by using gluten free tamari soy sauce in the marinade.

 If you like grilled food then please check out these juicy Grilled Chicken Kabobs and best ever Asian Grilled Chicken Salad and delicious How To Grill Chicken Thighs post.

top down view of the finished honey soy grilled chicken tenders ready to be served

Friends, trust me when I say that if you love Asian takeout you are going to love how simple it is to make these family-friendly, juicy grilled strips. It is an easy grilled chicken recipe with a flavorful marinade everyone will love.

Why Make This Recipe

  • Fast – Grilling chicken tenders only takes about 10 minutes.  
  • Kid-Friendly – Kids love chicken, so it’s always helpful to have multiple grilled chicken recipes in your arsenal. 
  • Healthy – White meat chicken is a healthy source of protein.  
  • Versatile Meal Prep – Serve these hot with fried rice and sauteed veggies, chop and serve over white rice, or serve cold over a salad to make a complete meal. 
  • Inexpensive – Chicken breast is fairly inexpensive. You can also use leftover chicken breast meat to cut tenders for other recipes.  

Ingredient Notes

  • Chicken Breasts – This recipe calls for boneless skinless chicken breasts sliced thinly into tenders.
  • Ginger Paste – You can find this in the grocery store’s produce section or use 1” of fresh ginger. 
  • Honey – Honey adds sweetness to this dish.
  • Soy Sauce – To make this gluten free choose a gluten free soy sauce or use liquid aminos.
  • Sesame Oil – Sesame oil has a toasty flavor that is common in Asian recipes. 
  • Sriracha – This optional ingredient adds a bit of spice to the tenders. You can omit it if desired. Alternatively, you can use red pepper flakes. 

A Tip For Making Juicy Chicken

While you don’t need to, brining the chicken beforehand will help you keep it juicy and moist. Brine meat between 1-2 hours.

A simple brine recipe => Mix together 4 cups water, 3 Tbs salt, 2 Tbsp sugar, half a lemon sliced, 2 bay leaves, 2-3 sprigs of rosemary, 2 smashed garlic cloves, and a Tbsp of peppercorns.

Combine over medium heat in a pot until both the sugar and salt dissolve, switch off the heat and let cool completely before brining.

the ingredients needed for making this grilled chicken tenders recipe

Ready to make this grilled chicken strips recipe? Gather your ingredients and I will show you…

Handy Tip: Use Good Kitchen Tools!

For the best tools to help make your recipe even easier and more successful, check out my collection of the Best Kitchen Tools on Amazon.

How To Make Grilled Chicken Tenders (Asian Style)

Get the complete ingredients list and instructions from the recipe card below.

  1. Combine all of the marinade ingredients in a large bowl or bag. 
  2. Add chicken tenders and toss to coat well. Marinate for at least 30 minutes or up to 4 hours. 
  3. Oil the grill grates using olive oil, then preheat the grill / outdoor grill / cast iron grill pan to medium high heat (direct heat).
  4. Remove from the chicken marinade and grill the chicken in a single layer for 3-4 minutes on each side. 
  5. Serve grilled chicken fingers warm with rice or on top of a salad. I love sprinkling sliced green onions over before serving.
the chicken tenders inside being cooked in a grill pan

Make Ninja Woodfire Grill Chicken Tenders

Get the complete ingredients list and instructions from the recipe card below.

  1. Combine all of the marinade ingredients in a large bowl or bag. 
  2. Add chicken tenders and toss to coat well. Marinate for at least 30 minutes or up to 4 hours. 
  3. To install the grill grate according to manufactures instructions and oil it.  
  4. Select GRILL and set the temperature to MED and set time to 18 minutes. 
  5. Choose START/STOP to begin preheating (preheating will take approx. 13-17 minutes).
  6. Oil the grill grates using olive oil, then preheat the grill / outdoor grill / cast iron grill pan to medium high heat (direct heat).
  7. Remove from the chicken marinade, pat dry and grill the chicken in a single layer for 3-4 minutes on each side. 
  8. When the preheated beep and see the ADD FOOD is displayed, open the machine and place the chicken tenders on the grill grate, making sure to pressing them down gently to maximize grill marks. Close and allow the cooking to start. 
  9. When unit beeps again and shows the FLIP message, open and flip the chicken. Close again to continue cooking.   
  10.  Cooking till done and the complete when and instant–read thermometer reads  165 degrees F / 74 degrees C. Remove the chicken tenders from the grill and let them rest for 5-10 minutes before slicing.
  11. Serve grilled chicken fingers warm with rice or on top of a salad. I love sprinkling sliced green onions over before serving.

How To Make Grilled Chicken Tenders in Air Fryer

Get the complete ingredients list and instructions from the recipe card below.

  1. Preheat air fryer to 375 degrees F / 190 degrees C.
  2. Combine all of the marinade ingredients in a large bowl or bag. Add in the chicken tenders, and toss to coat well. Let marinate for at least 30 minutes or up to 4 hours. 
  3. Place chicken tenders in a single layer inside the air fryer basket, and air fry for 10-12 minutes, turning over halfway through the cook time.
  4. Check for doneness using a meat thermometer. The chicken is done when the internal temperature is at least 165 degrees F / 74 degrees C.

Best Way To Cut Chicken Tenders

  • Begin with a boneless, skinless chicken breast.
  • Place the chicken on a cutting board.
  • Cut the breast ‘against the grain’ into strips of equal length and thickness. 
a white plate filled with the grilled chicken tenderlions

Pro Tips 

  • Pour the marinade into a zip-top bag and add the chicken. Seal and massage the chicken to coat well. 
  • Marinate the chicken for at least 30 minutes. You can marinate overnight but be careful especially if you have lime or lemon juice in your marinade so as not to over marinate.
  • Make sure to flip the meat halfway through cooking so they cook evenly on both sides.
  • Cook poultry in a single layer, with space between them, so they cook evenly.
  • Slice the chicken tenders as evenly as possible to avoid overcooking. 
  • Salt and pepper are not necessary for this recipe, but you can add some if you so desire to your taste.
  • Double the recipe so you have leftovers for meal prep for treats like salads, wraps, rice, and more.
  • If using the Ninja Woodfire Grill, note that preheating will take up to 17 minutes.
  • If using the Ninja Woodfire Grill – make sure to use silicon tongs for turning and removing to avoid scraping the plate.
  • If using the Woodfire Grill – make sure to turn the meat at leats half way through cooking so they cook evenly
  • Do let the chicken rest for a few minutes before slicing and serving so the juices redistribute and complete cooking. 

Delicious Variations

  • Add garlic – Fresh garlic or garlic powder adds a warm spice to the marinade.
  • Use low sodium soy – If salt is a concern, use low sodium soy sauce.
  • Add citrus – Sub in a little lime juice or fresh lemon juice for fragrance and flavor.
  • Go gluten free – Swap in a gluten free soy sauce or use liquid aminos for a gluten free version of this recipe. 
  • Change flavor profile – don’t want Asian flavor, then try Italian seasoning, barbecue sauce, a simple lemony marinade, various dried herbs, etc can all work.
  • Go vegan – Use firm tofu in place of chicken for a tasty vegan recipe. 

Prep And Storage

  • Prep Ahead – Plan for at least 30 minutes and up to 4 hours to marinate the chicken. 
  • Store – Leftovers can be stored in an airtight container in the fridge for up to 4 days.  
  • Freeze – Follow the handy tips below for how to freeze these;
    • Pour the marinade ingredients and the chicken into a freezer-safe bag. 
    • Remove as much air as possible.
    • Freeze in the marinade for up to 3 months.
    • Thaw overnight in the fridge and cook as directed. 
a plate filled with the finished grilled chicken strips with chili flaks for garnish

FAQs

Are Chicken Breast And Chicken Tender The Same Thing?

The term chicken tender actually refers to the pieces of meat that are separated by the membrane.

They are located just below the breast bone, and there are two per chicken breast. When cutting chicken breasts into tenders, you usually include both the breast and the tenderloin pieces.

Are Chicken Tenderloins Healthy?

Chicken tenderloins are high in protein and contain a variety of vitamins and minerals. They are lower in fat than other cuts of chicken.

How Do You Keep Chicken From Drying Out On The Grill?

Buy good quality chicken and make sure your pieces are an even thickness throughout.

How Do You Not Overcook Chicken Tenders?

Use a meat thermometer to monitor the temperature of your chicken as it cooks. Chicken reaches an internal temperature of 165 degrees F / 74 degrees C, and you should remove chicken from the heat as soon as it reaches this temperature to avoid overcooking.

Why Are My Chicken Tenders Tough?

Tough chicken tenders are usually the result of overcooking.

How Long To Grill Chicken Tenders?

It takes about 4 minutes per side (8 minutes total) to cook chicken tenders on medium heat. But remember cooking time of tenders on the grill depends on the size of the pieces. Smaller ones may require a little less time.

How Long To Cook The Meat in the Ninja Woodfire Grill?

This will depend on the size and thickness of the tenders. I would say up to 18 minutes. Smaller / thinner pieces will take a shorter time. I recommend starting with about 12 minutes and testing the internal temperature and cooking more if needed.

Can You Use Frozen Chicken Tenders?

You certainly can. Just make sure to thoroughly defrost them first before cooking.

How Long Does It Take To Cook Chicken Tenders on a grill?

It takes about 4 minutes per side (8 minutes total) to cook chicken tenders.

one of the Asian grilled chicken tenders being picked up with chopsticks

Serving Suggestions

Depending on what you like you can serve these with a dipping sauce, over a pasta dish, with rice or more.

If wanting to keep it low carb you can serve with low carb roasted veggies and a simple green salad.

More Recipes You May Like

top down view of the cooked grilled chicken tenders in a grill pan

Weight Watchers Points

There are 4 Blue Plan SmartPoints in one serving of this.

Thank you for reading my easy grilled chicken tenders recipe post. And please come visit again as I continue to slice, dice, and dream up affordable Air Fryer recipes, Instant Pot Recipes, Southern Recipes, and more. Thanks for supporting Recipes from a Pantry, food blog. 

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the finished grilled chicken tenders on a white plate ready to serve
Print Recipe
5 from 6 votes

Asian Grilled Chicken Tenders

Grilled chicken tenders are easy to make with this flavorful Asian marinade.
Prep Time10 minutes
Cook Time12 minutes
Total Time22 minutes
Course: Dinner
Cuisine: asian
Servings: 4
Calories: 321kcal
Author: Bintu Hardy

Ingredients

  • 4 chicken breasts sliced into tenders
  • 1 tablespoon ginger paste
  • 3 tablespoon honey
  • 2 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon sriracha or red pepper flakes to taste – optional

Instructions

Grill Instructions

  • Slice chicken thinly. Set aside.
  • Place ingredients into a big bowl or bag and shake to cover, working the sauce into all the chicken.
  • Ideally, leave to marinate for a minimum of 30 minutes but up to 4 hours.
  • Preheat an oiled grill or oiled grill pan to medium-high heat.
  • Grill chicken tenders onto a heated grill/griddle pan and grill for 3-4 minutes per side.
  • Serve warm, with rice or on top of a salad.
  • You can garnish with a few hot pepper flakes.

Air Fryer Instructions

  • Preheat air fryer to 375 degrees F / 190 degrees C. Slice chicken into tenders.
  • Combine all of the marinade ingredients in a large bowl or bag. Add in the chicken tenders, and toss to coat well. Let marinate for at least 30 minutes or up to 4 hours. 
  • Place chicken tenders in a single layer inside the air fryer basket, and air fry for 10-12 minutes, turning over halfway through the cook time.
  • Check for doneness using a meat thermometer. The chicken is done when the internal temperature is at least 165 degrees F / 74 degrees C.

Make In The Ninja Woodfire Grill

  • Combine all of the marinade ingredients in a large bowl or bag.
  • Add chicken tenders and toss to coat well. Marinate for at least 30 minutes or up to 4 hours.
  • To install the grill grate according to manufactures instructions and oil it.
  • Select GRILL and set the temperature to MED and set time to 18 minutes.
  • Choose START/STOP to begin preheating (preheating will take approx. 13-17 minutes).
  • Oil the grill grates using olive oil, then preheat the grill / outdoor grill / cast iron grill pan to medium high heat (direct heat).
  • Remove from the chicken marinade, pat dry and grill the chicken in a single layer for 3-4 minutes on each side.
  • When the preheated beep and see the ADD FOOD is displayed, open the machine and place the chicken tenders on the grill grate, making sure to pressing them down gently to maximize grill marks. Close and allow the cooking to start.
  • When unit beeps again and shows the FLIP message, open and flip the chicken. Close again to continue cooking.
  • Cooking till done and the complete when and instant–read thermometer reads  165 degrees F / 74 degrees C. Remove the chicken tenders from the grill and let them rest for 5-10 minutes before slicing.
  • Serve grilled chicken fingers warm with rice or on top of a salad. I love sprinkling sliced green onions over before serving.
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Video

Notes

  • Pour the marinade into a zip-top bag and add the chicken. Seal and massage the chicken to coat well. 
  • Marinate the chicken for at least 30 minutes. 
  • Slice the chicken tenders as evenly as possible to avoid overcooking.
  • Storage – keep in an airtight container inside the fridge for up to 4 days.
  • There are 4 WW Blue Plan SmartPoints in one serving of this.

Nutrition

Calories: 321kcal | Carbohydrates: 14g | Protein: 48g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 145mg | Sodium: 557mg | Potassium: 860mg | Fiber: 1g | Sugar: 13g | Vitamin A: 69IU | Vitamin C: 4mg | Calcium: 14mg | Iron: 1mg

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5 from 6 votes

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Recipe Rating




6 Comments

  1. 5 stars
    Completely agree that grilled chicken is such an easy way to add protein to a meal. And the grill marks on yours are perfection!!

  2. 5 stars
    I made these for dinner a couple nights ago. So darn easy and delicious. Thanks for the great recipe!

  3. 5 stars
    I love the sound of these simple flavors. Grilled chicken is certainly a popular choice for us in the summer so we’ll have to add this to the list to try.