5 Easy Grilled Chicken Strips Recipes – Ready in 20 Min

Introduction: Why These Grilled Chicken Strips Are the Best

Grilled chicken strips hold a special place in my culinary journey as a recipe creator – they remind me of the first dish I ever perfected during my time at Harvest Table in California. I’ll never forget the day our head chef challenged me to create a protein that was both restaurant-quality and simple enough for home cooks to master. After countless attempts, these grilled chicken strips became my signature solution.

Nothing beats the smoky flavor and tender texture of perfectly grilled chicken strips that practically melt in your mouth. These aren’t your average dry, flavorless chicken tenders – we’re talking about restaurant-quality strips that are incredibly juicy, packed with flavor, and ready in just 20 minutes from start to finish. During my culinary journey, I’ve discovered that the difference between mediocre and magnificent grilled chicken strips lies entirely in the technique.

The secret lies in our quick 15-minute marinade that infuses every bite with bold flavors while keeping the meat incredibly tender. This marinade technique came to me during a particularly busy dinner service at Seasoned in New York, where I needed to prep hundreds of chicken portions quickly without sacrificing quality. Whether you’re meal prepping for the week, feeding a hungry family, or looking for a healthy protein option that doesn’t sacrifice taste, these grilled chicken strips deliver every single time.

What makes this recipe even better? You have complete flexibility in how you cook them. Fire up the grill for that classic smoky char, use your air fryer for crispy edges without the hassle, or grab a grill pan for perfect sear marks indoors. As a recipe creator who believes in accessibility, I’ve tested each method extensively in my home kitchen to ensure perfect results regardless of your equipment. No matter which method you choose, you’ll get consistently delicious results that will have everyone asking for seconds.

These grilled chicken strips are also incredibly meal prep friendly – they store beautifully in the refrigerator for up to four days and reheat like a dream, making them perfect for busy weeknights, lunch bowls, wraps, and so much more. Throughout my culinary journey, I’ve learned that the best recipes are those that adapt to your lifestyle, and these strips do exactly that.

Ingredients You’ll Need

For the Grilled Chicken Strips:

• 2 pounds chicken tenders or chicken breast cut into strips
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 3 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Optional Spice Blend Variations:

• Cajun seasoning for heat
• Italian herb blend for Mediterranean flavors
• Honey for a touch of sweetness
• Lime juice instead of lemon for citrus variety
• Ranch seasoning packet for familiar flavors

The beauty of this base recipe is its versatility. You can easily customize the marinade to match your family’s taste preferences or whatever cuisine you’re craving that day. These grilled chicken strips work beautifully with any flavor profile you choose.

Quick & Flavorful Marinade Ideas

Lemon Garlic Classic (Most Popular): Combine olive oil, fresh lemon juice, minced garlic, oregano, salt, and pepper. This bright, herbaceous marinade works with virtually any side dish and never gets old. These grilled chicken strips with lemon garlic marinade are perfect for beginners.

Spicy Cajun: Mix olive oil with Cajun seasoning, paprika, garlic powder, onion powder, and a pinch of cayenne. Perfect for adding some heat and bold flavors that pair beautifully with cooling sides like coleslaw or ranch dressing. These spicy grilled chicken strips are restaurant-quality.

Honey-Lime Twist: Whisk together olive oil, lime juice, honey, garlic, cumin, and a touch of chili powder. This slightly sweet and tangy combination is incredible in tacos, over rice bowls, or with grilled vegetables. These honey-lime grilled chicken strips are absolutely addictive.

BBQ Ranch: Combine olive oil with ranch seasoning packet, a tablespoon of your favorite BBQ sauce, and garlic powder. This crowd-pleasing flavor profile works especially well for family dinners and outdoor gatherings. Kids absolutely love these BBQ ranch grilled chicken strips.

Each marinade only needs 15-30 minutes to work its magic, though you can certainly marinate longer for even more intense flavors.

How to Grill Chicken Strips (Step-by-Step)

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Step 1 – Prep and Marinate

Start by patting your grilled chicken strips completely dry with paper towels – this crucial step ensures better marinade absorption and prevents steaming on the grill. If using chicken breasts, slice them into even strips about 1-inch wide for consistent cooking.

Place the chicken strips in a large bowl or zip-top bag and add your chosen marinade ingredients. Massage the marinade into the grilled chicken strips, making sure every piece is well-coated. Let the chicken marinate for at least 15 minutes at room temperature, or up to 4 hours in the refrigerator for deeper flavor penetration.

While the chicken marinates, preheat your grill to medium-high heat (around 400-425°F). Clean the grates thoroughly and oil them lightly to prevent sticking.

Step 2 – Grill Time and Temperature

Remove the grilled chicken strips from the marinade and let any excess drip off. Place the strips on the preheated grill, leaving some space between each piece for even cooking.

Grill for 3-4 minutes on the first side without moving them – this creates those beautiful grill marks and helps prevent sticking. Flip the grilled chicken strips and grill for another 3-4 minutes on the second side.

The internal temperature should reach 165°F when measured with an instant-read thermometer. Depending on the thickness of your grilled chicken strips, total cooking time will be 6-8 minutes. Thinner strips cook faster, so keep a close eye on them to avoid overcooking.

Step 3 – Rest and Slice

This step is absolutely critical for juicy grilled chicken strips. Remove the grilled chicken from the heat and let it rest on a clean plate or cutting board for 3-5 minutes. This resting period allows the juices to redistribute throughout the meat, ensuring each bite is incredibly moist and flavorful.

After resting, the grilled chicken strips are ready to serve whole or can be sliced for specific dishes like salads or wraps.

Air Fryer & Grill Pan Instructions (Alternative Methods)

Air Fryer Method: Preheat your air fryer to 400°F. Place marinated grilled chicken strips in a single layer in the air fryer basket, working in batches if necessary to avoid overcrowding. Cook for 7-9 minutes, flipping halfway through. The strips will have crispy edges and stay incredibly juicy inside.

Pros: No outdoor grilling required, crispy texture, very quick cooking time. Cons: Smaller batches, no smoky grill flavor.

Grill Pan Method: Heat a grill pan over medium-high heat and brush lightly with oil. Cook the marinated grilled chicken strips for 3-4 minutes per side, just like on an outdoor grill. You’ll get those coveted grill marks and excellent flavor.

Pros: Indoor cooking, great sear marks, no special equipment needed. Cons: May need to work in batches, requires good ventilation.

Best Tools to Use: For grilling: Long-handled tongs and an instant-read thermometer For air frying: Silicone-tipped tongs and a meat thermometer For grill pan: Regular tongs and a splatter screen

Tips to Keep Chicken Juicy and Flavorful

Don’t Skip the Resting Period: Those 3-5 minutes of resting time are non-negotiable for perfect grilled chicken strips. Cutting into the chicken immediately causes all the juices to run out, leaving you with dry meat.

Use a Meat Thermometer: Guessing doneness leads to overcooked, dry grilled chicken strips. An instant-read thermometer takes the guesswork out and ensures perfect results every time.

Oil the Grill Grates: Well-oiled grates prevent sticking and help create those beautiful sear marks that add both visual appeal and flavor.

Don’t Overcrowd: Whether grilling, air frying, or using a grill pan, give each strip enough space for proper air circulation and even cooking.

Pound for Even Thickness: If your chicken strips vary significantly in thickness, lightly pound the thicker pieces to ensure uniform cooking.

Serving Suggestions

In Wraps and Tacos: Slice the grilled strips and wrap them in flour tortillas with fresh lettuce, tomatoes, avocado, and your favorite sauce. They’re especially delicious in Caesar wraps or Buffalo chicken wraps.

Over Salad or Rice Bowls: These protein-packed strips turn any salad into a satisfying meal. Try them over mixed greens with cherry tomatoes, cucumber, and feta cheese, or create grain bowls with quinoa, roasted vegetables, and tahini dressing.

With Veggie Skewers or Grilled Corn: Make it a complete grilled feast by pairing the chicken strips with colorful vegetable skewers and sweet grilled corn on the cob.

Dipping Sauces: Elevate your chicken strips with delicious dipping options like cool ranch dressing, creamy tzatziki, tangy honey mustard, or spicy buffalo sauce.

What to Serve with Grilled Chicken Strips

Easy Sides: Garlic roasted potatoes provide a hearty, comforting base that pairs beautifully with the bright flavors of the chicken. Roasted broccoli with lemon adds color and nutrition, while fluffy quinoa makes for a protein-rich grain option that soaks up any extra marinade flavors.

Low-Carb & Keto Options: Cauliflower rice seasoned with herbs makes an excellent low-carb base, while zucchini noodles tossed with olive oil and garlic keep things light and fresh. Grilled asparagus or a simple arugula salad with olive oil and lemon perfectly complement the chicken without adding unnecessary carbs.

Family-Friendly Meals: Kids love these chicken strips with sweet potato fries and a side of their favorite dipping sauce. Mac and cheese makes for a classic comfort food pairing, while corn on the cob and watermelon slices create the perfect summer dinner combination.

Storage, Freezing & Reheating Tips

Refrigerator Storage: Cooked grilled chicken strips will stay fresh in the refrigerator for up to 4 days when stored in an airtight container. Let them cool completely before refrigerating to prevent condensation that can make them soggy.

Freezing Method & Duration: For longer storage, these grilled chicken strips freeze beautifully for up to 3 months. Place cooled chicken strips in a single layer on a baking sheet and freeze for 2 hours, then transfer to freezer bags. This prevents them from sticking together and allows you to remove just what you need.

Best Reheating Method: To maintain moisture and prevent overcooking, reheat refrigerated grilled chicken strips in a 350°F oven for 5-7 minutes, or in the microwave for 30-60 seconds. For frozen strips, thaw overnight in the refrigerator before reheating. Avoid reheating multiple times, as this can dry out the meat.

Recipe Variations You’ll Love

Grilled Buffalo Chicken Strips: Toss the cooked strips in buffalo sauce and serve with celery sticks and blue cheese dressing for a game day favorite that’s always a crowd pleaser.

Teriyaki Glazed: Brush the strips with teriyaki sauce during the last minute of cooking for a sweet and savory glaze that pairs perfectly with steamed rice and grilled pineapple.

Mediterranean Style: Use the lemon garlic marinade and serve with warm pita bread, tzatziki sauce, cucumber salad, and olives for a fresh Mediterranean meal.

Mexican Spice-Rubbed: Season with cumin, chili powder, and paprika, then serve with black beans, corn salsa, and avocado for authentic Mexican flavors.

FAQs About Grilled Chicken Strips

More Chicken Recipes You’ll Love

Lemon Herb Grilled Chicken Breast: Take your grilling skills to the next level with perfectly seasoned whole chicken breasts that stay incredibly juicy.

Crispy Baked Chicken Tenders: When you want that satisfying crunch without the grill, these oven-baked tenders deliver crispy exteriors and tender interiors.

Chicken Caesar Wrap: Transform your grilled strips into a portable meal with crisp romaine, parmesan cheese, and creamy Caesar dressing.

Chicken Skewers 3 Ways: Explore different flavor profiles with Mediterranean, Asian, and Mexican-inspired chicken skewer recipes.

Print-Friendly Recipe Card

Ingredients

• 2 pounds chicken tenders or strips
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 3 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Pat chicken strips dry and place in a bowl or zip-top bag.
2. Add all marinade ingredients and massage into chicken. Marinate 15-30 minutes.
3. Preheat grill to medium-high heat (400-425°F) and oil the grates.
4. Grill chicken strips 3-4 minutes per side until internal temperature reaches 165°F.
5. Rest for 3-5 minutes before serving.

Notes

• Chicken can be marinated up to 24 hours for deeper flavor
• Air fryer method: 400°F for 7-9 minutes, flipping halfway
• Grill pan method: Medium-high heat, 3-4 minutes per side
• Store leftovers up to 4 days refrigerated or 3 months frozen

Nutrition Info (per 4 oz serving)

• Calories: 185
• Protein: 34g
• Carbs: 1g
• Fat: 4g
• Sodium: 320mg

Rate This Recipe & Share Your Creation

Did you love these grilled chicken strips as much as we do? We’d love to hear about your experience! Leave a star rating below and tell us which marinade variation was your favorite.

Share your delicious creations on social media and tag @recipesmolly on Instagram – we love seeing how you make this recipe your own. Whether you served them in wraps, over salads, or with your favorite sides, we want to see your beautiful photos!

Your feedback helps other home cooks discover this amazing recipe, so don’t forget to leave a comment about any modifications you made or tips you discovered along the way.

Final Thoughts

These grilled chicken strips prove that healthy eating doesn’t have to be boring or complicated. With just a handful of simple ingredients and 20 minutes from start to finish, you can create restaurant-quality grilled chicken strips that are perfect for any occasion.

The versatility of this grilled chicken strips recipe makes it a true weeknight hero – grill a big batch on Sunday and you’ll have protein ready for salads, wraps, grain bowls, and family dinners all week long. The fact that you can cook these grilled chicken strips on the grill, in an air fryer, or on a grill pan means there’s never an excuse not to make them.

Whether you stick with the classic lemon garlic marinade or experiment with the spicy Cajun or honey-lime variations, you’re guaranteed juicy, flavorful results every single time. The key is in the technique – proper marinating, correct cooking temperature, and that crucial resting period that locks in all the delicious juices.

Ready to explore more delicious chicken recipes? Check out our collection of healthy dinner ideas and meal prep recipes that will keep your weekly menu exciting and nutritious. Your taste buds (and your meal prep routine) will thank you!