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Mediterranean Chicken Tenders

Juicy chicken tenders marinated in a bright lemon-herb mixture, coated with a gluten-friendly almond flour and panko crust, and pan-seared to golden crisp perfection in just 25 minutes. This easy weeknight meal brings the flavors of the Mediterranean to your table without the fuss.
Print Recipe
Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb chicken tenders or boneless skinless chicken breasts cut into strips
  • 3 tbsp extra-virgin olive oil plus 2 tbsp for cooking
  • 2 tbsp fresh lemon juice
  • Zest of 1 lemon
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • ½ tsp dried thyme
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ cup almond flour
  • ¼ cup panko breadcrumbs gluten-free if needed
  • 2 tbsp grated Parmesan cheese optional
  • Fresh parsley, chopped for garnish
  • Lemon wedges for serving

Equipment

  • Large nonstick skillet
  • Medium mixing bowl
  • Shallow dish for coating
  • Plate
  • Paper towels
  • Tongs
  • Chef's knife
  • Cutting board

Method
 

  1. In a medium bowl, whisk together 3 tbsp olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper. Add the chicken tenders and toss to coat. Let marinate at room temperature for 10 minutes (or refrigerate up to 2 hours for deeper flavor).
  2. In a shallow dish, combine almond flour, panko, Parmesan (if using), and a pinch of salt and pepper. Stir until evenly mixed.
  3. Working one at a time, lift a marinated chicken tender from the bowl, letting excess drip off. Press firmly into the breading mixture, turning to coat all sides. Shake off any loose crumbs and place on a plate. Repeat with all tenders.
  4. Heat a large nonstick skillet over medium-high heat. Add 2 tbsp olive oil (or avocado oil). Once the oil shimmers, place the coated tenders in a single layer without crowding (work in batches if needed). Cook for 3–4 minutes per side, until deep golden brown and internal temperature reaches 165°F. Transfer to a paper-towel-lined plate.
  5. Let the tenders rest for 2 minutes. Sprinkle with fresh parsley and serve immediately with lemon wedges.

Notes

For extra heat, add ½ tsp smoked paprika or cayenne to the breading. For a dairy-free option, omit Parmesan and use nutritional yeast. Store leftovers in an airtight container in the fridge for up to 3 days; reheat in a 400°F oven for 5–7 minutes to restore crispness. Swap almond flour with coconut flour (use 2 tbsp) or more panko if needed. Serve with Greek salad, warm pita and tzatziki, or over herbed couscous.