Juicy on the inside, crispy on the outside, and packed with bold Mediterranean flavor — these Greek chicken tenders are perfect for wraps, salads, or dipping in cool tzatziki.
🛒 Ingredients (Serves 4)
🐔 Chicken
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500g (1 lb) chicken tenders (or sliced chicken breast)
🧄 Greek Marinade
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3 tbsp olive oil
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2 tbsp lemon juice (fresh)
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3 cloves garlic (minced)
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1 tsp dried oregano
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½ tsp paprika
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½ tsp salt
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½ tsp black pepper
🥣 Crispy Coating
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1 cup panko breadcrumbs (or almond flour for low-carb)
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¼ cup grated Parmesan (optional)
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1 tsp dried oregano
👩🍳 Step-by-Step Instructions
1️⃣ Marinate
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Whisk olive oil, lemon juice, garlic, oregano, paprika, salt & pepper.
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Coat chicken well.
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Marinate at least 30 minutes (2–4 hours for best flavor).
2️⃣ Coat
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Mix panko + Parmesan + oregano.
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Press chicken into breadcrumb mixture firmly.
3️⃣ Cooking Methods
🔥 Oven (Healthier Option)
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Preheat to 200°C / 400°F.
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Place on lined baking tray.
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Spray lightly with oil.
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Bake 18–22 minutes, flipping halfway.
🍳 Pan-Fry (Extra Crispy)
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Heat shallow oil.
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Cook 3–4 minutes per side until golden and cooked through.
🌪 Air Fryer
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190°C / 375°F
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12–15 minutes
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Flip halfway
Internal temp: 75°C / 165°F
🥒 Quick Tzatziki Dip
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1 cup Greek yogurt
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½ grated cucumber (squeezed dry)
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1 tbsp lemon juice
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1 clove garlic
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Salt & dill
Mix and chill 20 minutes.
📊 Nutrition (Baked Version Approx.)
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Calories: 320–380
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Protein: 35g
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Carbs: 18–22g
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Fat: 14g
(Lower if using almond flour.)
⚖ WW Points Estimate (Per Serving)
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Baked with panko: 6–8 points
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Almond flour version: 4–6 points
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Air fryer (minimal oil): slightly lower
🌿 Is It Anti-Inflammatory?
👍 Mostly Yes
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Olive oil = anti-inflammatory fats
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Garlic & oregano = antioxidants
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Lemon = vitamin C
To boost:
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Use whole wheat panko
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Serve with salad & extra veggies
🔄 Variations
🌶 Spicy Greek
Add cayenne or chili flakes.
🥙 Gyro Style
Serve in pita with tomato, onion & tzatziki.
🥗 Salad Bowl
Slice and add over Greek salad.
❓ FAQ
Q: Why not crispy enough?
Spray lightly with oil before baking.
Q: Can I make ahead?
Yes — marinate overnight.
Q: Freeze?
Freeze raw coated tenders up to 2 months.
Low-Carb Almond Flour Version (1 tbsp oil)
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1 cup almond flour → ~16–18 points
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1 tbsp olive oil → ~4–5 points
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Parmesan → ~5–6 points
🔢 👉 Total: ~25–29 Points
Per serving:
➡ 6–7 points each