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7 Minute Easy Healthy Pan Fried Chicken Tenders

7 Minute Easy Healthy Pan Fried Chicken Tenders

7 Minute Easy Healthy Pan Fried Chicken Tenders are the perfect item to meal prep for the week. Use these tasty tenders on salads, along with your favorite vegetables, or on top of a  healthy pizza.

Course Main Course
Cuisine American
Keyword chicken, Easy, Gluten Free
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 4 people
Calories 160 kcal


  • 2 tbsp. Olive Oil
  • 12 Chicken Tenders Be sure to trim. They often have a small piece of cartlidge on the back that is not edible.
  • 1-2 tbsp. Your Favorite Seasoning see notes for suggestions


  1. Drizzle the olive oil in a large non-stick skillet. Preheat the skillet to medium.  You want the oil to get shimmery, but do not allow it to smoke.

  2. Trim your chicken and add your favorite seasoning in an even coating on both sides. You'll probably need 1-2 tbsp.

  3. Add the chicken to the pan, but be sure to give it plenty of room. Giving the chicken plenty of room will ensure the brown crust forms from adding the seasonings. You may need to do this in 2 batches. Cook the tenders for about 3.5 minutes per side.  I like to check mine with an instant read thermometer. When it reaches 165-170 degrees, I know they are done.

Recipe Notes

I like to use What's Gaby Cooking- Gaby's Go to Seasoning. You can get this at Williams Sonoma.  I also Like Trader Joes Lemon Pepper , Chili Lime or Flavor God Brand seasonings. You can use your favorite.  If you are gluten free, you should ensure the bottle of seasoning says "certified gluten free."

Nutrition Facts
7 Minute Easy Healthy Pan Fried Chicken Tenders
Amount Per Serving (3 Tenders)
Calories 160 Calories from Fat 63
% Daily Value*
Fat 7g11%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.