If you’ve been following me for a while, you know I’m all about simple, flavour-packed meals that feel homemade but still meal-prep friendly. These chicken tenders are juicy, zesty, and coated in a creamy roasted-garlic sauce that tastes way fancier than it is. I make them almost every week — they’re perfect over rice, salad, or roasted veggies.

Check out my step by step video on how to make this recipe below:

https://youtube.com/shorts/iLbUKFUN6Yo?si=UmVn-GIXnQN6HS6R

Ingredients

For the Chicken Tenders

• 1.5 lb chicken tenders (or sliced chicken breast)

• 2 tbsp olive oil

• 3 tbsp grated Parmesan cheese

• Juice and zest of 1 lemon

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp paprika

• ½ tsp garlic powder

• ½ tsp harissa (optional, for a little heat)

• ½ tsp lemon pepper

• 1 tsp Italian seasoning

• 1 tbsp fresh parsley, finely chopped

For the Roasted Garlic

• 1 whole head of garlic

• 2 tbsp olive oil

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp chili flakes

• ½ tsp Italian seasoning

For the Sauce

• 2 tbsp olive oil

• 2 tbsp fresh parsley, finely chopped

• 2–3 tbsp grated Parmesan cheese

• ¼ cup light mayo

• Roasted garlic cloves (from above)

• 1–2 tbsp pan juices from the cooked chicken

Instructions

1. Preheat your oven to 375°F (190°C).
   Lowering the heat slightly helps keep the chicken tender and prevents overcooking.

2. Marinate the chicken.
   In a large bowl, mix olive oil, Parmesan, lemon juice and zest, salt, pepper, paprika, garlic powder, harissa (if using), lemon pepper, Italian seasoning, and parsley.
   Add the chicken and toss to coat evenly. Let it marinate for at least 30 minutes (or up to 4 hours in the fridge).

3. Prepare the roasted garlic.
   Slice off the top of the garlic head to expose the cloves. Drizzle with olive oil, season with salt, pepper, chili flakes, and Italian seasoning. Wrap tightly in foil.

4. Bake.
   Arrange the marinated chicken on a parchment-lined baking tray.
   Place the foil-wrapped garlic on the same tray (or beside it).
   Bake both for 18–20 minutes, until the chicken is cooked through and lightly golden. (Internal temp: 165°F / 74°C)

5. Make the sauce.
   Once the garlic is soft and fragrant, squeeze the roasted cloves into a bowl.
   Add olive oil, parsley, Parmesan, light mayo, and 1–2 tbsp of the chicken pan juices. Mix until smooth and creamy.

6. Finish and serve.
   Brush the sauce over the warm chicken tenders, or toss everything together so it’s evenly coated.
   Garnish with extra parsley and Parmesan. Serve immediately or store for meal prep.

Meal Prep Tip:
These tenders reheat beautifully — store them in an airtight container for up to 4 days, or freeze up to 2 months.