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Grilled chicken flavor and cooked in a skillet indoors! These low carb pan seared chicken tenders - the perfect starter for salads and wraps- are ready in under 30 minutes. Our "secret ingredient" gives them over the top flavor!
This recipe originally published January 2019 now updated with expert tips and FAQs.
Low carb skillet chicken tenders are my go-to for a quick weeknight dinner. Learning how to make just-like-grilled chicken strips indoors is a game changer. The whole family will love this chicken tenders recipe- even picky eaters! Make a batch at the beginning of the week and you will have stress free meals for days.
This easy recipe parallels my recent post for grilled chicken tenders by using the same basic ingredients- only cooked in a skillet. Pan searing makes the chicken tenders cook quickly and helps keep them tender and juicy. We are using less oil and simple ingredients to make a family favorite even better. Let's get started:
Jump to:
- Why This Recipe Works
- The main ingredients
- Step by step directions
- Expert Tips:
- Frequently Asked Questions
- Best Side Dishes for Homemade Chicken Tenders
- Recipe
- Easy Pan Seared Chicken Tenders Recipe
- Comments
Why This Recipe Works
- Chicken tenderloins are used instead of chicken breasts to make this recipe a time saver. Find them in the fresh poultry section of the grocery store.
- A heavy iron skillet is used to help add a delicious crust to the tenders. A one pan meal means less mess.
- Korean bbq sauce helps the chicken caramelize in the skillet adding an appealing color.
The main ingredients
- Chicken tenders- choose chicken tenders for this recipe as they cook in about 5-6 minutes- a real time saver!
- Rotisserie chicken seasoning- use your favorite bread to add the perfect amount of flavor.
- Korean BBQ Sauce- use this to add a sweet and tangy flavor. The sauce will also help the tenders form a delicious crust.
Step by step directions
Begin with an approx 1# package of chicken tenders. If the tenders are very thick, cut them lengthwise into two. This will help speed up the cooking process.
There are 2 main ingredients used to flavor the chicken tenders. Korean bbq sauce and rotisserie seasoning combine to help give the tenders a blast of flavor. Place chicken in a shallow pan or plastic bag and allow to marinate prior to cooking.
Using a little oil, brown the tenders in a cast iron skillet or your favorite sauté pan over medium heat on stove top. Turn tenders for even browning.Check internal temperature of chicken using a meat thermometer.Chicken should register at least 165 degrees.
Expert Tips:
- If you have enough time, add the marinade to the chicken tenders and allow to marinate 30 minutes for best flavor.
- When cooking the tenders, avoid crowding the chicken in the pan. This will help ensure a golden brown crust.
- Discard the marinade after removing chicken.
- Store any leftover chicken tenders in an airtight container in the refrigerator.
Frequently Asked Questions
- Can I substitute regular BBQ sauce? Yes, you will then have bbq chicken tenders. If possible, try to use the Korean BBQ sauce. I find it in the Asian foods section of my market.
- Can I use boneless chicken thighs? Yes, allow a few extra minutes for cooking.
- What temp should chicken tenders be cooked to? Chicken tenders should reach 165° in the thickest part of the tender.
Easy skillet chicken tenders can be used for meal prep, salads, sandwiches- the possibilities are endless!
Other serving ideas:
- Ranch dressing makes a good dipping sauce
- Add a simple side salad for a healthy meal on busy weeknights
- Other side dishes include Air Fryer Asparagus,Green Beans in a Can Recipe,Keto Broccoli Salad andRoasted Sweet Corn.
Best Side Dishes for Homemade Chicken Tenders
Green Beans in a Can Recipe
Our very favorite green beans in a can recipe! Perfect for weeknights or holidays - this recipe perks up plain canned green beans into a family favorite. Ready in about 15minutes.
Go to recipe
Grilled Vegetables
Grilled veggies make a delicious low carb side dish! Slice them up thin and add your favorite seasoning for a tasty side dish.
Go to recipe
Healthy Sweet Potato Fries
Healthy sweet potato fries are a crunchy and delicious side dish the whole family will love! So versatile- serve with burgers, sandwiches or as a crunchy salad topping.
Go to recipe
Did you make this recipe? Please leave your star rating and comment below!
Recipe
Easy Pan Seared Chicken Tenders Recipe
Grilled chicken flavor and cooked in a skillet indoors! These low carb chicken tenderloins-perfect starter for salads and wraps are ready in under 30 minutes. Our "secret ingredient" gives them over the top flavor!
4.74 from 23 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Prep Time: 10 minutes minutes
Cook Time: 14 minutes minutes
Total Time: 24 minutes minutes
Servings: 4
Calories: 240kcal
Author: Easyhealth Living
Ingredients
- 1½ lb chicken tenders
- 2 tablespoon Korean bbq sauce
- 1 teaspoon rotisserie seasoning
- 1 tablespoon olive oil
Instructions
Combine all ingredients except olive oil in a plastic bag. Place in refrigerator and allow to marinate.
Heat olive oil in a medium to large iron skillet over medium heat.
Cook chicken tenders in skillet until golden brown and fully cooked (165℉). Turn frequently for even browning. (Discard marinade.)
Notes
Expert Tips:
- If you have enough time, add the marinade to the chicken tenders and allow to marinate 30 minutes for best flavor.
- When cooking the tenders, avoid crowding the chicken in the pan. This will help ensure proper browning.
- Discard the marinade after removing chicken.
Nutrition Facts
Easy Pan Seared Chicken Tenders Recipe
Amount per Serving
Calories
240
Calories from Fat 63
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
5
%
Cholesterol
36
%
Sodium
337
mg
14
%
Potassium
644
mg
18
%
Carbohydrates
3
g
1
%
Fiber
g
%
Sugar
2
g
2
%
Protein
36
g
72
%
Vitamin A
70
IU
1
%
Vitamin C
2.1
mg
3
%
Calcium
28
mg
3
%
Iron
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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