Mediterranean Chicken Tenders (Super Crispy) with a Tangy Yogurt Dipping Sauce
Mediterranean chicken tenders are an ideal tapas recipe that’s quick and easy to make. Juicy chicken tenders are breadcrumbed with parmesan and a selection of Mediterranean spices and given an extra kick with some Spanish-smoked paprika. The breaded chicken tenders can be pan-fried in a little oil and butter or baked in the oven for an extra crispy texture.
We’ve also prepared a 30-second tangy yogurt dipping sauce that’s ideal for the crispy chicken tenders. The dipping sauce uses a few simple ingredients and adds some tang with some fresh lime juice and fresh chopped chives.
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Serving:
Tapa for 3-4
Ready in:
Under 30 minutes
Skill level:
Easy
Serve with:
Good as is
Watch step-by-step recipe video
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How to make Mediterranean Chicken Tenders
Ingredients
Serves 3-4 as a tapas or appetizer
- 10-12 Chicken tenderloins (around 600g / 21oz.)
- 1 cup breadcrumbs (or almond flour)
- ½ cup Parmesan cheese
- 1 tsp Garlic powder
- 1 tsp Ground Cumin
- ½ tsp White pepper
- 1 tsp Salt
- 1 Tbsp Dried Rosemary (organic)
- 1 tsp Spanish La Vera smoked paprika
- 2 eggs
- Extra virgin olive oil and butter (for frying)
- Fresh cilantro or parsley (for garnish)
For the tangy yogurt dipping sauce
- Fresh chives, chopped fine
- 125 ml Greek style yogurt
- Splash of Olive oil
- Lime juice (or lemon juice)
- Pinch of salt and cracked Black pepper
Equipment
- Large non-stick pan or Cast Iron Pre-Seasoned Skillet
- Large flat dish or plate
- Small glass bowl
- Whisk (optional)
- Cooking Tongs
Instructions
- Add breadcrumbs, parmesan cheese, paprika, rosemary, cumin, salt, and white pepper to a large bowl and mix well.
- Once evenly combined, add the mixture to a flat dish or plate.
- In a small bowl add the eggs and whisk briefly. Season to taste with a little salt and pepper.
- Use cooking tongs to dip the chicken tenders into the egg mixture then place onto the breadcrumb and parmesan mixture. Evenly coat on both sides.
- Prepare the dipping sauce before cooking the chicken. Mix all the dipping ingredients in a small bowl and garnish with some freshly chopped chives.
- Heat some olive oil and a knob of butter in a large non-stick pan or skillet on high heat.
- Once the butter is sizzling and melted, add the chicken tenders and cook until a deep golden brown (3-4 minutes).
- Flip and cook for another 3-4 minutes on the other side.
Cooking tips:
- For an extra crispy texture, use a splash of olive oil and a little butter in a pan or skillet on medium-high heat. The butter heats at a different temp to the oil resulting in a delicious crispy crust on the chicken tenders.
- Chicken breast strips also work for this recipe if you can’t source chicken tenders. When using breast meat, cut the breast meat into 1-inch (2.5cm) thick strips.
- If you prefer a milder dipping sauce with less tang, use fresh lemon juice instead of lime.
- We use dried rosemary for this recipe, and we suggest using dried herbs as they cook better when pan-fried. Dried thyme or oregano are also great options for a different flavor.
- To ensure your chicken tenders are cooked through, use a meat thermometer and ensure the thickest part of the tenders has reached an internal temperature of 165°F/74°C.
- Parmesan can be substituted for any other hard cheese. Spanish manchego is a great option. It’s around the same price per pound as parmesan and offers a deep rich nutty flavor.
What Are Chicken Tenders
Chicken tenders are a popular food made from thin strips of chicken, often taken from the inner part of the breast muscle, called the pectoralis minor (or chicken tenderloin). This part of the chicken is particularly tender and juicy, which is how it gets its name.
To prepare chicken tenders, the meat is usually breaded or battered and then fried or baked until crispy. The breading is often made with flour, breadcrumbs, or a seasoned coating to add flavor and texture. Chicken tenders are typically served with a variety of dipping sauces, like barbecue, honey mustard, or our tangy yogurt and chives dipping sauce.
How to cook chicken tenders
Due to their size, chicken tenders are best pan-fried and usually only require 3-4 minutes per side. As their name suggests they are a tender cut of chicken and remain juicy when cooked for short periods. Pan frying also offers a delicious crispy crust.
Mediterranean Chicken tenders can also be oven-baked. Once you have breaded your chicken tenders, put them on a baking rack and bake for around 15-20 minutes in a preheated oven at 400°F (200°C).
Mediterranean Herbs and Spices
This quick and easy recipe uses a selection of classic Mediterranean herbs and spices to flavor the breadcrumbs. We opted for a tablespoon of dried rosemary, cumin powder, some garlic powder, salt, and white pepper. We also add a tablespoon of Spanish smoked paprika to give the tenders a little smokiness and warmth.
Alternative spices and herbs that keep the Mediterranean vibe include dried oregano, dried thyme, or ground coriander seeds. Discover more about the most popular Spanish herbs and spices used for cooking in our complete guide: The 7 Most Used Spices in Spanish Cooking
Is this recipe spicy?
No, there is very little to no heat added from the herbs and spices used in this Mediterranean chicken tenders recipe, making it ideal for serving to children or people not used to spicy foods.
How to Serve Mediterranean Chicken Tenders
Chicken tenders are ideal for casual dining or as finger food. They are great as tapas or starter when served alongside a dipping sauce.
They can also be served as a main meal alongside your favorite side. We suggest a Mediterranean tomato salad or potato salad. Chicken tenders are also great when piled onto some mashed potato or served with french fries.
Are chicken tenders healthy?
Chicken tenders can be healthy if prepared in certain ways. In the Mediterranean, chicken tenders are considered a tasty treat or tapas and are not served in large portions. We suggest 2-3 tenders per person is a good amount for an appetizer or tapas serving.
Be mindful that this recipe is high in sodium and saturated fat, mainly due to the use of oilve oil and butter for pan frying. To reduce the sodium, we suggest only lightly seasoning with salt and use a good quality salt.
Discover more about the best salt for cooking in this helpful guide: Guide to salt: What is Healthy and What to Avoid.
If you are looking for a healthier option to cook your breaded chicken tenders, we suggest oven-baking them as no oil or butter is required.
More Mediterranean Chicken Recipes:
- Sheet Pan Chicken Chorizo and Rice
- Chicken Marbella
- Chicken Meatballs with Almond Sauce
- Grilled Chicken Rice Bowl
- Grilled Med Chicken Breast
- Spicy Mediterranean Chicken Thighs
- Baked Chicken Thighs with Potatoes
- Garlic-Infused Boneless Chicken Thighs
- Spanish Chicken with Smoky Bravas Sauce
- Mediterranean Boneless Chicken Thighs in Sofrito
- Mediterranean Chicken Thighs
Nutrition Facts
|
Servings: 4 Tapas |
|
|
Amount per serving |
|
|
Calories |
486 |
|
% Daily Value* |
|
|
Total Fat 18.6g |
24% |
|
Saturated Fat 7.4g |
37% |
|
Cholesterol 212mg |
71% |
|
Sodium 1160mg |
50% |
|
Total Carbohydrate 22g |
8% |
|
Dietary Fiber 1.8g |
6% |
|
Total Sugars 2g |
|
|
Protein 56.2g |
|
|
Vitamin D 8mcg |
39% |
|
Calcium 347mg |
27% |
|
Iron 4mg |
20% |
|
Potassium 373mg |
8% |
|
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. |
|
Mediterranean Chicken Tenders (Super Crispy) with a tangy yogurt dipping sauce
Equipment
- Large non-stick pan or Cast Iron Pre-Seasoned Skillet
- Large flat dish or plate
- Small glass bowl
- Whisk (optional)
- Cooking Tongs
Ingredients
For the chicken tenders
- 10-12 Chicken tenderloins around 600g / 21oz.
- 1 cup breadcrumbs or almond flour
- ½ cup Parmesan cheese
- 1 tsp Garlic powder
- 1 tsp Ground Cumin
- ½ tsp White pepper
- 1 tsp Salt
- 1 Tbsp Dried Rosemary organic
- 1 tsp Spanish La Vera smoked paprika
- 2 eggs
- Extra virgin olive oil and butter for frying
- Fresh cilantro or parsley for garnish
For the tangy yogurt dipping sauce
- Fresh chives chopped fine
- 125 ml Greek style yogurt
- Splash of Olive oil
- Lime juice or lemon juice
- Pinch of salt and cracked Black pepper
Instructions
- Add breadcrumbs, parmesan cheese, paprika, rosemary, cumin, salt, and white pepper to a large bowl and mix well.1 cup breadcrumbs, ½ cup Parmesan cheese, 1 tsp Garlic powder, 1 tsp Ground Cumin, ½ tsp White pepper, 1 tsp Salt, 1 Tbsp Dried Rosemary, 1 tsp Spanish La Vera smoked paprika
- Once evenly combined, add the mixture to a flat dish or plate.
- In a small bowl add the eggs and whisk briefly. Season to taste with a little salt and pepper.2 eggs
- Use cooking tongs to dip the chicken tenders into the egg mixture then place onto the breadcrumb and parmesan mixture. Evenly coat on both sides.10-12 Chicken tenderloins
- Prepare the dipping sauce before cooking the chicken. Mix all the dipping ingredients in a small bowl and garnish with some freshly chopped chives.Fresh chives, 125 ml Greek style yogurt, Splash of Olive oil, Lime juice, Pinch of salt and cracked Black pepper
- Heat some olive oil and a knob of butter in a large non-stick pan or skillet on high heat.Extra virgin olive oil and butter
- Once the butter is sizzling and melted, add the chicken tenders and cook until a deep golden brown (3-4 minutes).
- Flip and cook for another 3-4 minutes on the other side.Fresh cilantro or parsley
Video
Notes
Cooking tips:
- For an extra crispy texture, use a splash of olive oil and a little butter in a pan or skillet on medium-high heat. The butter heats at a different temp to the oil resulting in a delicious crispy crust on the chicken tenders.
- Chicken breast strips also work for this recipe if you can’t source chicken tenders. When using breast meat, cut the breast meat into 1-inch (2.5cm) thick strips.
- If you prefer a milder dipping sauce with less tang, use fresh lemon juice instead of lime.
- We use dried rosemary for this recipe, and we suggest using dried herbs as they cook better when pan-fried. Dried thyme or oregano are also great options for a different flavor.
- To ensure your chicken tenders are cooked through, use a meat thermometer and ensure the thickest part of the tenders has reached an internal temperature of 165°F/74°C.
- Parmesan can be substituted for any other hard cheese. Spanish manchego is a great option. It’s around the same price per pound as parmesan and offers a deep rich nutty flavor.
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