Crispy Greek Chicken Tenders (Anti-Inflammatory, High-Protein Mediterranean Recipe)
These Crispy Greek Chicken Tenders are juicy on the inside, perfectly charred on the outside, and loaded with bold Mediterranean flavors. Marinated in extra virgin olive oil, lemon juice, garlic, and anti-inflammatory herbs like oregano and thyme, this recipe is ideal for anyone following a Mediterranean diet, clean eating plan, or anti-inflammatory meal prep routine.
This dish is naturally gluten-free, low carb, high protein, and perfect for healthy weight loss, heart health, and gut-friendly eating.
🥗 Why This Recipe Is Anti-Inflammatory
This recipe includes powerful anti-inflammatory ingredients:
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Extra virgin olive oil – Rich in polyphenols and heart-healthy fats
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Garlic – Contains allicin, known to reduce inflammation
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Lemon juice – High in vitamin C and antioxidants
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Oregano & thyme – Loaded with anti-inflammatory plant compounds
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Lean chicken breast – High-protein, low saturated fat
Perfect for those managing chronic inflammation, autoimmune conditions, arthritis, or following a Mediterranean lifestyle diet.
🛒 Ingredients (Serves 4)
For the Chicken:
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1 ½ lbs organic chicken tenders (or sliced chicken breast)
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3 tbsp extra virgin olive oil (cold-pressed)
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Juice of 1 large lemon (about 3 tbsp)
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Zest of 1 lemon
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4 cloves garlic, minced
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1 tbsp dried oregano
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1 tsp dried thyme
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½ tsp turmeric (extra anti-inflammatory boost)
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½ tsp smoked paprika
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½ tsp black pepper
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¾ tsp sea salt
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1 tbsp fresh chopped parsley
Optional for Extra Crisp:
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1 tbsp avocado oil (for high-heat searing)
🔪 Step-by-Step Instructions
1️⃣ Marinate
In a large bowl, whisk together olive oil, lemon juice, zest, garlic, oregano, thyme, turmeric, paprika, salt, and pepper.
Add chicken tenders and toss to coat thoroughly.
Cover and refrigerate for at least 30 minutes (2–4 hours for best flavor).
2️⃣ Cook (Stovetop Method – Crispy & Juicy)
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Heat a cast iron skillet over medium-high heat.
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Add avocado oil (if using).
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Place chicken tenders in a single layer.
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Cook 4–5 minutes per side until golden brown and internal temperature reaches 165°F (74°C).
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Let rest 5 minutes.
3️⃣ Garnish
Sprinkle with fresh parsley and serve with lemon wedges.
🔥 Alternative Cooking Methods
Air Fryer
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375°F for 10–12 minutes
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Flip halfway through
Oven-Baked
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400°F for 18–22 minutes
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Broil last 2 minutes for char
Outdoor Grilled
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Medium heat, 4–5 minutes per side
🍽 Serving Suggestions (Healthy Mediterranean Pairings)
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🥒 Greek cucumber tomato salad
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🥙 Whole wheat pita + homemade tzatziki
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🥗 Over quinoa or cauliflower rice
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🥬 On top of mixed greens with olive oil dressing
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🍠 With roasted sweet potatoes
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🫒 With olives and feta for a high-protein bowl
Perfect for:
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Healthy meal prep lunches
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Family dinners
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High-protein fitness meals
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Anti-inflammatory weekly meal plans
🌿 Delicious Variations
1️⃣ Creamy Greek Yogurt Version
Add 2 tbsp plain Greek yogurt to the marinade for extra tenderness.
2️⃣ Keto Greek Chicken Tenders
Skip yogurt and serve with zucchini noodles.
3️⃣ Spicy Mediterranean
Add red pepper flakes + cayenne.
4️⃣ Dairy-Free
Use coconut yogurt instead of Greek yogurt.
5️⃣ Herb-Crusted Version
Add almond flour + parmesan (for low carb crisp coating).
📊 Nutrition Information (Per Serving – Approximate)
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Calories: 290
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Protein: 38g
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Fat: 14g (mostly healthy fats)
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Carbohydrates: 3g
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Fiber: 0.5g
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Sugar: 1g
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Sodium: 320mg
This makes it:
✔ High protein
✔ Low carb
✔ Gluten free
✔ Anti-inflammatory
✔ Heart healthy
❓ Related Questions People Ask
Is Greek chicken good for inflammation?
Yes. Mediterranean ingredients like olive oil, garlic, and herbs are clinically associated with reduced inflammation.
Can I meal prep this recipe?
Absolutely. Store in airtight containers up to 4 days.
Can I freeze it?
Yes. Freeze cooked tenders for up to 2 months.
What oil is best for anti-inflammatory cooking?
Cold-pressed extra virgin olive oil is ideal for moderate heat.
Is this recipe keto-friendly?
Yes, it’s naturally low carb.
💡 Pro Tips for Maximum Flavor
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Use freshly squeezed lemon only (not bottled)
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Let chicken rest after cooking to retain juices
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Don’t overcrowd the pan
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Marinate overnight for restaurant-quality flavor
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Use organic free-range chicken for best nutrition profile
🏆 Final Thoughts
These Crispy Greek Chicken Tenders are the ultimate combination of healthy Mediterranean comfort food and anti-inflammatory nutrition. They’re simple enough for weeknight dinners yet flavorful enough for entertaining guests.
