If you’re looking for a simple, satisfying meal that checks all the boxes—flavorful, easy to prep, and healthy—grilled chicken strips are a top choice. Whether you’re serving them fresh off the grill or saving them for meal prep, these juicy strips never disappoint. In this guide, we’ll show you how to make grilled chicken strips from scratch, share pro tips for flavor and doneness, and cover popular questions like how long to grill chicken strips and how to store them right. Ready to fire up that grill? Let’s dig in!
Table of Contents
Grilled Chicken Strips: Quick, Juicy & Perfect Every Time
- Total Time: 48 minutes
- Yield: 4 servings 1x
Description
Grilled Chicken Tenders are made with a simple lemony marinade and cooked on a grill or grill pan. They’re juicy, flavorful and very easy to batch meal prep.
Ingredients
1 pound chicken breast tenders
3 tablespoons olive oil
1 tablespoon lemon juice
2 teaspoons dried thyme
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon fresh thyme for serving
Instructions
1. Pat the chicken tenders dry to remove any excess liquid and remove the tendons with a fork. Place the chicken in a large bowl. Add the olive oil, lemon juice, thyme, paprika, garlic powder, salt and pepper and stir to combine evenly. Marinate for 30 minutes or up to 8 hours.
2. When ready to grill, preheat the grill or grill pan to medium heat. Place the chicken tenders on the grill, being careful not to overlap them. Cook for 3-4 minutes on each side, until the juices run clear.
3. Remove the chicken tenders from the grill and allow the chicken to rest for a couple minutes before serving.
Notes
Storage: Store any leftovers in an airtight container. They will last up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Category: Hot Meals
- Method: Grilled
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 228
- Sugar: 1g
- Sodium: 423mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 1g
- Fiber: 1g
- Protein: 24g
- Cholesterol: 73mg
Why We Love Grilled Chicken Strips
The Easy Recipe That Started It All
Grilled chicken strips became a staple in our kitchen back when Sarah and I were juggling toddler dinners with weeknight chaos. We needed something fast, flavorful, and fuss-free—and these lemon-marinated chicken tenders were the answer. With just a few pantry spices, olive oil, and a splash of lemon juice, we had tender, golden-brown grilled chicken strips that vanished from plates in minutes.
There’s something incredibly satisfying about pulling juicy strips off a hot grill. And when they’re this easy, it’s no wonder they’ve become one of our most shared recipes in the Grilled Chicken Recipes collection. Whether we’re prepping them for salads, wraps, or a light dinner with roasted veggies, they’re always a win.
What Makes Grilled Chicken Strips So Good?
It’s all about the texture and flavor balance. The olive oil and lemon juice lock in moisture, while thyme, garlic powder, and paprika bring earthy brightness. We always recommend using chicken breast tenders—also known as chicken tenderloins—for the juiciest bite. These cuts cook evenly and quickly, making them ideal for grilling on a weeknight. Grilling, by definition, is a high-heat cooking method where food is placed directly over the flame or heat source—learn more about grilling and why it enhances flavor and texture on Wikipedia.
If you’re already a fan of our Cast Iron Chicken Breast, this grilled version will quickly earn a spot on your rotation. For even more variety, check out our Garlic Parmesan Chicken Skewers for flavor-packed alternatives to classic grilled strips.
These grilled chicken strips are more than just easy—they’re delicious, wholesome, and perfect for batch cooking. And when you pair that with knowing exactly how many grilled chicken strips calories you’re getting per serving, it’s a smart meal choice too.
Ingredients & Simple Prep for Grilled Chicken Strips
What You’ll Need to Make the Best Grilled Chicken Strips
Making grilled chicken strips at home doesn’t require fancy ingredients—just a smart combo of pantry staples and fresh chicken. Here’s everything you need:
- 1 pound chicken breast tenders (also called tenderloins)
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 teaspoons dried thyme
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh thyme for garnish (optional, but tasty)
We always recommend using fresh, high-quality chicken tenders. They grill faster and stay juicy, especially when paired with the lemony marinade. If you’re comparing protein sources, check out our Grilled Chicken Nuggets vs Chick-fil-A article—great insights on flavor, texture, and calorie counts across the board.
Pair your grilled chicken strips with veggies, whole grains, or even dip them in your favorite sauces. For a lighter option, try tossing them into a salad with a vinaigrette. They’re high in protein and low in carbs—ideal if you’re keeping an eye on your grilled chicken strips calories or following a high-protein eating plan.
Easy Steps to Marinate and Grill Like a Pro
Here’s how we get juicy, flavorful grilled chicken strips every time:
- Trim and dry. Pat chicken tenders dry and remove the tough tendon using a fork. This helps them cook evenly and absorb more flavor.
- Mix and marinate. In a large bowl, combine olive oil, lemon juice, thyme, garlic powder, paprika, salt, and pepper. Add the chicken and toss to coat. Marinate for at least 30 minutes (up to 8 hours in the fridge).
- Preheat the grill. Heat your grill or grill pan to medium. No need for high heat—medium ensures a juicy center without burning the outside.
- Grill the tenders. Place the strips evenly on the grill, without overlapping. Cook 3–4 minutes per side, or until juices run clear and the chicken is firm but springy.
- Rest before serving. Let the chicken sit for 2–3 minutes after grilling to lock in juices.
These steps are just as quick and effective on a stovetop grill pan—especially if you’re short on time. If you’re looking for indoor variations, our Cast Iron Chicken Thighs recipe follows a similar approach with incredible results.
Grilled Chicken Strips Calories & Nutrition Breakdown
How Many Calories in Grilled Chicken Strips?
If you’re wondering about the calories in grilled chicken strips, you’ll be happy to know they’re a smart choice for clean eating and balanced macros. Each serving of our grilled chicken strips recipe comes in at 228 calories, based on four servings per pound of chicken.
Here’s the full breakdown per serving:
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 228 kcal |
| Protein | 24 g |
| Fat | 14 g |
| Carbohydrates | 1 g |
| Sodium | 423 mg |
Low in carbs and packed with lean protein, these strips are perfect for everything from keto to macro-balanced meals. They’re also a better choice compared to fast food—if you’re curious how they stack up against takeout, head over to Calories in Grilled Chicken Nuggets at Chick-fil-A to see the comparison.
A Healthy Choice for Any Lifestyle
What we love about grilled chicken strips is how easily they fit into everyday meals. They’re not just for fitness-focused eaters—they’re great for families, meal preppers, and anyone trying to eat well without cooking all day.
Planning a high-protein lunch? Toss grilled chicken strips into a salad with avocado and cucumber. Need a satisfying dinner? Pair them with sweet potatoes or couscous. Want a kid-friendly wrap? Slice and tuck them into a whole wheat tortilla with hummus and spinach.
And if you’re counting every macro, check out our Chick-fil-A Grilled Chicken Nuggets Calories article for another high-protein alternative that keeps you on track.
Grilling Tips & FAQs for Juicy Chicken Strips Every Time
How Long Do Chicken Strips Take to Grill?
Grilled chicken strips only need about 3–4 minutes per side on medium heat. The key is even spacing and a preheated grill or grill pan. When they’re lightly charred on the outside and firm to the touch, they’re done. Don’t overcook—chicken tenders are lean and cook fast. If you’re looking for indoor alternatives, the technique is similar to our Cast Iron Chicken Breast recipe.
Want variety? Try grilling a batch of Garlic Parmesan Chicken Skewers next. Same timing, new flavor.
How Do You Know When Chicken Strips Are Done?
The best way to check doneness is to cut into the thickest part of a strip—if the juices run clear and the center is no longer pink, it’s ready. For extra certainty, use a meat thermometer. Chicken strips are fully cooked at an internal temperature of 165°F.
Remember, they’ll continue to cook a bit while resting, so pull them just as they hit temp.
How Long Can Chicken Strips Sit Out?
Grilled chicken strips should not sit at room temperature for more than 2 hours (or just 1 hour if it’s over 90°F). Bacteria grow fast at room temp, so if you’re not eating them right away, get them into the fridge.
How Long Are Grilled Chicken Strips Good For?
Stored properly in an airtight container, grilled chicken strips last up to 4 days in the refrigerator. They’re ideal for batch meal prep, lunch boxes, and quick protein boosts throughout the week.
To freeze, let them cool fully, then wrap and store for up to 3 months. Just reheat in the microwave or a pan until warmed through.
Looking for more chicken inspiration? Try comparing these to our Grilled Chicken Nuggets vs Chick-fil-A to decide which grilled favorite is right for your meal plan
Conclusion
Whether you’re grilling for meal prep, a weeknight dinner, or quick protein-packed lunches, grilled chicken strips are a go-to you’ll make again and again. They’re quick, easy, and full of flavor thanks to that lemony marinade. From fresh off the grill to tossed in salads or wraps, this recipe brings flexibility to your kitchen routine.
Hungry for more? Explore our Chick-fil-A Grilled Chicken Nuggets or turn up the flavor with our Garlic Parmesan Chicken.
