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    Home » Main Dish

    Low Carb Skillet Chicken Tenders

    By Charlotte  |  December 26, 2019

    Posted In: Chicken, Diabetes Diet, Low Carb Favorites, Main Dish

    1.1K shares

    This post may contain affiliate links, see my Affiliates Disclosure.

    Jump to Recipe - Print Recipe
    chicken tenders in skillet

    Grilled chicken flavor and cooked in a skillet indoors! These low carb chicken tenderloins-perfect starter for salads and chicken philly cheesesteak- are ready in under 30 minutes.  Our "secret ingredient" gives them over the top flavor!

    chicken tenders in skillet

    This recipe originally published January 2019 now updated with expert tips and FAQs.

    Low carb skillet chicken tenders are my go-to for fast, healthy weeknight meals. Learning how to make just-like-grilled chicken tenders indoors is a game changer! This recipe parallels my recent post for grilled chicken tenders by using the same basic ingredients- only cooked in a skillet. Using a well-heated skillet makes the chicken tenders cook quickly and helps keep them tender and juicy. Let's get started:

     

    Why This Recipe Works

    • Chicken tenderloins are used instead of chicken breasts to make this recipe a time saver.
    • A heavy iron skillet is used to help add a delicious crust to the tenders.
    • Korean bbq sauce helps the chicken caramelize in the skillet adding an appealing color.

     

    The main ingredients

    1. Chicken tenders- choose chicken tenders for this recipe as they cook in about 5-6 minutes- a real time saver!
    2. Rotisserie chicken seasoning- use your favorite bread to add the perfect amount of flavor.
    3. Korean BBQ Sauce- use this to add a sweet and tangy flavor.  The sauce will also help the tenders form a delicious crust.

     

    How to make tender and juicy skillet chicken tenderloins:

    raw chicken tenders in white bowl

    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.

    rotisserie seasoning and korean bbq sauce in small white bowls

    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.

     

     

    cooked chicken tenders in black skillet

    Brown the tenders in a heated skillet using a small amount of olive oil. Turn tenders for even browning.

    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.  

    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 oriental 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.

     

    chopped chicken tenders close up

    Easy skillet chicken tenders can be used for salads, sandwiches- the possibilities are endless!

    Check out these recipes for more ideas:

    • Low Carb Gyros Bowl
    • Low Carb Salsa Chicken
    • 10 Best Diabetes Chicken Recipes

    Did you make this recipe?  Please leave your star rating and comment below!

    chicken tenders in skillet

    Low Carb Skillet Chicken Tenders

    These low carb skillet chicken tenders taste like they were cooked on the grill!  Cook up a batch and use all week for easy low carb meals. 
    4.84 from 18 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 14 minutes
    Total Time: 24 minutes
    Servings: 4
    Calories: 240kcal
    Author: Easyhealth Living

    Ingredients

    • 1.5 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 brown and fully cooked. 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
    Low Carb Skillet Chicken Tenders
    Amount per Serving
    Calories
     
    240
    Calories from Fat 63
    % Daily Value*
    Fat
     
    7
    g
    11
    %
    Saturated Fat
     
    1
    g
    5
    %
    Cholesterol
     
    108
    mg
    36
    %
    Sodium
     
    337
    mg
    14
    %
    Potassium
     
    644
    mg
    18
    %
    Carbohydrates
     
    3
    g
    1
    %
    Fiber
     
    0
    g
    0
    %
    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.
    Tried this Recipe? Pin it for Later!Mention @EasyHealthLLC or tag #EasyHealthLLC!
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    Hi, I'm Charlotte - welcome to Easyhealth Living! Are you looking for healthy diabetes-friendly/low carb recipes? Come cook with me!

    I am a Registered Dietitian Nutritionist- the Nutrition Expert!

    More about me →

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