Grilled Keto Chicken Tenders

Name: Grilled Keto Chicken Tenders
Prep time: 5 min
Cook time: 10 min
Yield: 4
Cuisine: American
Ingredients: ⅔ cup white vinegar; 2 tablespoons dijon mustard; 2 tablespoons jarred pesto sauce, or fresh pesto; 2 cloves garlic, minced; 1 teaspoon monkfruit or sweetener of choice; 2 teaspoons kosher salt; pepper to taste; 2 pounds chicken breast tenderloins

By Annie Lampella, Pharm.D.

Published August 22, 2020 • Updated June 2, 2025

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Reader Rating

4.5 Stars (5 Reviews)

Dairy Free Easy Kid Friendly

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Keto grilled chicken tenders are popular among all ages and picky eaters. Low-carb grilled chicken tenders will make a great addition to your lunch plate as it follows an easy keto chicken recipe and takes less than 15 minutes to make.

juicy chicken tenders on a plate with parsley

tenders stacked on each other on the grill

a pile of grilled chicken tender strips on a black plate

15 Mins

Nutrition Facts

Servings

247

Calories

Fat

44.6g

Protein

0.4g

Net Carb

0.7g

Total Carbs

Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.

Grilled Keto Chicken Tenders Ingredients

⅔ cup white vinegar
2 tablespoons dijon mustard
2 tablespoons jarred pesto sauce, or fresh pesto
2 cloves garlic, minced
1 teaspoon monkfruit or sweetener of choice
2 teaspoons kosher salt
pepper to taste
2 pounds chicken breast tenderloins

Grilled Keto Chicken Tenders Directions

STEP

1

Make marinade

In a large bowl, add the vinegar, dijon, pesto, garlic, sweetener, salt and pepper. Whisk to combine.
STEP

2

Marinade chicken

Add the chicken tenderloins, cover and chill for at least 2 hours, up to 6 hours. After the chicken is done marinading, take the chicken out of the marinade and let come to room temperature, about 20 minutes. Add the remaining marinade to a small saucepan and bring to a boil, boil for 1 minute, take off the heat.
STEP

3

Grill

Heat the grill to high and prepare it for cooking. Lower the heat to medium, place the chicken directly on the grates, brush with the leftover marinate every 30 seconds or so. Turn occasionally until cooked through, about 3-5 minutes per side. They are ready when the internal temperature reaches 165°F. Make sure to use all the marinade up while the chicken is on the grill, this makes it extra flavorful!

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a bunch of chicken strips on a dark plate with a yellow napkin next to it

As said before, this keto chicken recipe follows super-easy instructions, takes five minutes to prepare, and only 10 minutes to cook. It can be your last-minute idea for a family dinner or a fulfilling supper nibble after a long day. The ingredients keto chicken strips are also readily available inside home kitchens, thus making the dish even convenient option on any given day and time. They are all inexpensive to buy, including the chicken breast tenderloins, which means you will be able to enjoy the dish as often as you want. When marinated in spices and herbs, the succulent strips take a gorgeous golden-brown color, which looks presentable and tempting.

multiple chicken strips on a black grill grate

What Are Chicken Tenders?

Chicken tenders, also known as hanging tenders, are little strips of meat attached to the underside of each breast. They are white meat, smaller than breasts, but with the same taste.

Substitutes: If You Don’t Have Chicken Tenders

You should be able to find tenders being sold separately in grocery stores. But if not, you can buy chicken breasts, and gently pull them out yourself. It is quite easy. You can also use chicken breasts and cut them into strips. Just take a skinless and boneless breast. Then cut it into ½ inch thick pieces, lengthwise. What you will get is essentially chicken tenders to cook the keto chicken tenders.

a brown wire whisk next to a white bowl of marinaded chicken

How Do you Grill Chicken Tenders?

Grilling the strips is effortless. Heat the grill when you are preparing the tenders by marinating them for 20 minutes. Then lower the heat to medium, and place the chicken directly on the grates. Use the leftover marinade mix to brush the tenders every 30 seconds or so. Turn them occasionally in 3-5 minutes until cooked. You want the grill surface temperature between 375 to 400 degrees F. The low-card grilled chicken tenders are ready when the internal temperature of the thickest part of the strip reaches 165°F or 75°C. Keep the flavors strong by using up all the marinade.

basting the chicken strips on a grill with a brown brush

How Long Does It Take to Cook Chicken Tenders?

It takes approximately 15 to 20 minutes to cook keto chicken tenders, depending on when the thickest parts of the strip reach 165°F.

Marinating Chicken Tenders

Marinating the tenders in brine is the ultimate trick to ensure that chicken strips remain moist when grilling. However, if you add spices and herbs, the result will be even better and flavorsome. Depending on how strong you want the taste to be, you can marinate chicken tenders from 30 minutes to 8 hours. For maximum flavor in your keto grilled chicken tenders, marinate the strips overnight in a refrigerator.

chicken sitting in a white bowl with herbs and spices in a wet marinade

Keto Grilled Chicken Tenders Are Kid-Friendly

Healthy, soft, and delicious, the chicken tenders are a part of the kid’s menu across several restaurants. Only, unlike the fast-food chicken strips, the one you grill at home are healthier, leaner, and better for kids. Depending on the preference of your child(ren), you will also be able to decide how strong the flavors will be.

Other Ways to Cook Keto Chicken Tenders

Although this recipe is specifically for the grill, there are other ways to cook this scrummy dish. You can pick,

Grill pan on medium-high heat to cook on the stovetop
Skillet with 1 tablespoon of oil over medium heat to cook the tenders
Five-minute preheated George Foreman grill
Crispy chicken strips in the Air fryer are a kid favorite too!

In any case, use the same method of flipping the sides every 3-5 minutes to ensure even taste and consistent texture of keto chicken strips.

Leftover Chicken Tender Storage

Leftover keto chicken tender can be stored in the fridge for up to 4 days. You can then reheat them at 350 degrees F in an oven, rewarm them in a microwave, or gently on the stovetop.

Grilled Keto Chicken Tenders: FAQS

Can I use other types of chicken besides tenderloins?

Absolutely! You can use chicken breast fillets or even thighs if you prefer. Just adjust the cooking time accordingly, as thicker pieces may take longer to grill.

What can I substitute for white vinegar in the marinade?

If you don't have white vinegar, apple cider vinegar or lemon juice can work well as a substitute without compromising the flavor too much.

How should I store leftover grilled chicken tenders?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze them for up to 3 months. Just make sure to reheat them thoroughly when you're ready to enjoy!

Is there a keto-friendly alternative to dijon mustard?

Yes! You can use yellow mustard or even spicy brown mustard if you prefer a different flavor, just check the labels to ensure they fit within your keto guidelines.

Can I make this recipe ahead of time?

Definitely! You can marinate the chicken tenders a day in advance and keep them in the refrigerator. Just grill them right before you're ready to serve for the best flavor and texture.

Nutritional information & Macros

Amount Per Serving
Calories	247
Fat	5g
Protein	44.6g
Total Carbs	0.7g
Net Carbs	0.4g

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About Annie Lampella, Pharm.D.

Annie Lampella is a Doctor of Pharmacy, mom, and the recipe creator behind KetoFocus. With a B.S. in Genetics from UC Davis and a Pharm.D., she has over 11 years of experience developing family-friendly keto recipes based on the science of human metabolism. She is the author of the Protein Packed cookbook, published by Victory Belt Publishing.

Learn more about Annie →

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