Pickle-Brined Chicken Tenders
Don't throw out that pickle juice! This recipe transforms humble chicken tenders into incredibly juicy, tender, and flavorful bites using a simple pickle brine marinade. It's a high-protein meal ready in under an hour, perfect for a quick weeknight dinner.
For 4 servings
Pat chicken tenders dry thoroughly with paper towels. This helps the marinade adhere better and prepares them for searing.
In a shallow dish or a large zip-top bag, combine the dill pickle brine, smoked paprika, garlic powder, onion powder, and black pepper. Stir or shake well to combine the spices.
Add the chicken tenders to the brine mixture, ensuring they are fully submerged. Cover the dish or seal the bag, and refrigerate for at least 30 minutes, but no longer than 4 hours. Over-marinating can make the chicken mushy due to the acidity.
Remove the chicken from the marinade, discarding the excess brine. Pat the tenders very dry again with fresh paper towels. This step is crucial for achieving a golden-brown crust when cooking.
Heat olive oil in a large non-stick skillet or cast-iron pan over medium-high heat until the oil is shimmering.
Add chicken tenders to the hot pan in a single layer, ensuring not to overcrowd the pan (cook in batches if necessary to maintain pan temperature). Cook for 3-4 minutes per side, until golden brown and cooked through, reaching an internal temperature of 165°F (74°C).
Remove the cooked chicken from the pan and let rest on a cutting board for 5 minutes before serving. This allows the juices to redistribute, keeping the chicken moist.
Garnish with fresh chopped dill before serving alongside your favorite sides.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Over-Marinate: While pickle brine is excellent for tenderizing, marinating for more than 4 hours can make the chicken mushy due to the high acidity. Stick to the recommended time for best results.
- 2Pat Dry Thoroughly: For the best sear and a beautiful golden-brown crust, always pat the chicken tenders very dry with paper towels after marinating and before cooking. Excess moisture will steam the chicken instead of browning it.
- 3Don't Overcrowd the Pan: Cook chicken in batches if necessary to ensure even cooking and a good sear. Overcrowding lowers the pan temperature, leading to steaming instead of browning.
- 4Check Internal Temperature: Use a meat thermometer to ensure chicken is cooked to a safe internal temperature of 165°F (74°C) for optimal safety and juiciness. Overcooked chicken can become dry.
Adapt it for your goals.
Spicy Kick
Add 1/2 teaspoon of cayenne pepper or a pinch of red pepper flakes to the marinade for a fiery twist that complements the tangy brine.
Crispy Breaded TendersCrispy Breaded Tenders
After marinating and patting dry, dredge the tenders in seasoned flour, then egg wash, then panko breadcrumbs before pan-frying or air frying for an extra crunchy exterior.
Grilled or BakedGrilled or Baked
Instead of pan-frying, grill the tenders over medium-high heat for 3-5 minutes per side, or bake at 400°F (200°C) for 15-20 minutes, flipping halfway, until cooked through.
Why this is on our healthy list.
High-Quality Protein
Chicken tenders are an excellent source of lean protein, essential for muscle repair, growth, and overall satiety, helping you feel full longer.
Low in Saturated Fat
When prepared without heavy breading or excessive oil, these chicken tenders can be a healthy, low-fat protein option, contributing to heart health.
Electrolyte Boost
Pickle brine contains electrolytes like sodium and potassium. While consumed in small amounts after cooking, it can contribute to hydration and muscle function.
Frequently asked questions
Yes, while dill pickle brine is most common and recommended for its classic tang, you can experiment with bread and butter pickle brine for a slightly sweeter tang, or even spicy pickle brine for an added kick.
