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    Balance With Jess » Recipes » Chicken

    Baked Lemon Chicken Tenders with Tomatoes and Zucchini

    Published: Apr 29, 2022 by Jessica · 8 Comments · This post may contain affiliate links, meaning I may earn a commission at no extra cost to you. Thank you for your support!

    Jump to Recipe Jump to Video

    This succulent Baked Lemon Chicken Tenders with Tomatoes and Zucchini is your solution to a quick and easy weeknight dinner! Marinaded chicken tenderloin, sliced zucchini, and whole grape tomatoes are baked together for a fuss-free sheet pan meal.

    Sheet tray of lemon chicken tenders, tomatoes, and zucchini with wooden spoon and a glass of wine in the corner.
    Jump to:
    • 🍗 A Winning Chicken Dinner
    • 🧂 Ingredients
    • 🔪 How To Make Lemon Chicken Tenders
    • 💭 Top Tips
    • 🥡 Storing & Freezing
    • 📖 Recipe FAQs
    • 🍽 Looking For More?
    • 📋 Recipe
    • 👩🏻‍🍳 Products I Used
    • 💬 Reviews

    🍗 A Winning Chicken Dinner

    My summer go-to meal is this juicy oven-baked lemon chicken tenders. Chicken tenderloin is the perfect serving size with half the cooking time of a chicken breast. But it's still white meat, meaning it can easily dry out. The solution is a simple yet delicious marinade flavored with lemon zest, garlic, herbs, and honey. And because of the tenderloin's small size, it soaks up the marinade in a fraction of the time for maximum flavor!

    Pair the lemon chicken tenders with summer favorites, tomato and zucchini, and you've got yourself a healthy and flavorful meal on the table in just 45 minutes! To make this even heartier, serve it with Lemon Basil Rice, Brown Butter Garlic Mashed Potatoes, or Pea, Burrata, and Prosciutto Pasta Salad.

    Why You'll Love It

    • Healthy: Lean chicken tenders, tomatoes, and zucchini are a delicious combination that's also full of protein, vitamins, and nutrients. It's a light yet satisfying meal. Plus, it's gluten-free, dairy-free, paleo, and low-carb.
    • Minimal prep and clean-up: Everything is made on one sheet tray! And you can prep the vegetables while the chicken is marinading to save even more time.
    • Easy ingredients: The ingredients list is very familiar and easy to find. Which means you can make this dish any time of the day, week, or year!

    🧂 Ingredients

    Labeled photo of ingredients for lemon chicken with tomatoes and zucchini.
    • Garlic powder, oregano, and paprika: The main seasonings in the marinade. It's a perfect blend of flavor with a hint of smokiness.
    • Honey: To balance out the acidic lemon.
    • Lemon: Fresh lemon is key here! Add the zest to the marinade to get the flavor from the essential oils. Then add the juice to the sheet pan to flavor the meat and the vegetables. For more lemony recipes, try my Strawberry Lemon Cookies, Creamy Lemon Broccoli Pasta with Shrimp, or Lemon Chia Seed Muffins.
    • Chicken tenderloin: Also called chicken tenders. They're loosely attached to the underside of the chicken breast. You can usually find them sold separately from the breast, or if you have a whole chicken or breast, remove them yourself. These strips are still white meat, but they're usually a little more tender and saltier than the breast.
    • Zucchini, tomatoes, and shallot: Roasted alongside the chicken for a complete meal.

    Substitutions & Variations

    • For the marinade, feel free to add or substitute with your favorite herbs and spices. Parsley, cumin, basil, or red pepper flakes would add another dimension. You can also double the pepper for more of a classic lemon pepper flavor.
    • Substitute honey with maple syrup, white, or brown sugar.
    • If you can't find chicken tenderloins, you can make your own strips from the breast. Slice 2 boneless, skinless chicken breasts into 1" strips lengthwise and lightly pound to tenderize. You made need to add a touch more salt since breasts are more bland than tenderloins.
    • Feel free to use your favorite vegetables in this dish! Bell pepper, mushroom, and green beans also roast quickly in the oven. Just make sure to not overcrowd the sheet tray.

    🔪 How To Make Lemon Chicken Tenders

    Collage of how to marinade chicken tenders.

    First, make the marinade. In a large zip-top bag, combine the olive oil, garlic powder, oregano, paprika, honey, lemon zest, scant 1 teaspoon salt, and ½ teaspoon pepper. Lightly massage to evenly distribute everything.

    Then add the chicken tenderloin. Massage the marinade into the meat and let sit for 20-30 minutes on the counterop.

    Collage of roasting tomatoes and zucchini before adding marinaded chicken tenders.

    While the chicken is marinading, slice the zucchini and shallot. Option to line the baking sheet with foil or parchment paper, but it's not necessary. Spread the zucchini, tomato, and shallot out on the sheet tray. Add oil, salt, and pepper, mix, then bake at 400°F for 10 minutes.

    Carefully remove the sheet tray and flip the zucchini. Clear a space in the middle and add the tenders. Pour lemon juice all over and continue baking for 8-12 more minutes or until the chicken's internal temperature is 155°F. Let cool slightly before serving warm.

    Close up of lemon chicken tenders on sheet tray with lemon slices, tomatoes, zucchini, and a fork.

    💭 Top Tips

    • Don't over-marinate the chicken. Because the tenders are smaller and well, more tender, they don't need to be marinaded for more than 30 minutes. Otherwise, they can get tough and mealy.
    • Don't overcrowd the sheet tray. This will result in steaming, rather than oven baked or roasted deliciousness.
    • Use an instant-read food thermometer to know when your chicken is done. The size of the tenders can vary greatly. You want to take it out when the chicken's around 155°F. While it rests, the residual heat will cook it to about 165°F.

    🥡 Storing & Freezing

    Storing: Let the lemon chicken strips cool completely. Then transfer to an air-tight container and store in the fridge for up to 5 days.

    Freezing: You can freeze the cooked chicken in a zip-top bag with as much air removed as possible for up to 4 months. If you plan on freezing it, undercook it by 1-2 minutes.

    Reheating: Reheat in the microwave or in a 250°F oven or air fryer for a couple minutes until heated through. If reheating from frozen, let thaw in the fridge overnight first.

    Make Ahead: To turn this into an easy freezer meal, store the marinaded, uncooked chicken in the freezer for up to 6 months. Let thaw overnight in the fridge and then continue with the recipe.

    A plate of baked lemon chicken with zucchini, tomatoes, and rice next to a fork and knife.

    📖 Recipe FAQs

    What does adding lemon to chicken do?

    It adds amazing flavor and can tenderize the meat. Since lemon juice is acidic, it can start cooking the raw chicken. Marinade it for too long and the chicken will become mealy and overcooked. That's why this recipe only uses lemon zest in the marinade to preserve the texture of the tenderloin.

    What is the difference between chicken breast and tenderloin?

    Chicken tenderloin is part of the breast - it's underneath the breast and closer to the bone. As a result, the tenderloin is more tender and flavorful, but not as nutritious or big.

    Do you have to remove the tendon from chicken tenderloins?

    It's up to you. You can leave it in and if it bothers you, eat around it. Or simply remove the tendon before cooking. I found this fork and towel method helpful.

    🍽 Looking For More?

    • Pasta Milano (Macaroni Grill Copycat)
    • Chicken Cavatappi
    • Pesto Chicken Quinoa Bowl
    • Crispy Almond Chicken Breast

    Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟 rating in the recipe card below and consider leaving a comment. It's always greatly appreciated!

    📋 Recipe

    Baked Lemon Chicken Tenders with Tomatoes and Zucchini

    Author: Jessica Kwon
    This succulent Baked Lemon Chicken Tenders with Tomatoes and Zucchini is your solution to a quick and easy weeknight dinner! Marinaded chicken tenderloin, sliced zucchini, and whole tomatoes are baked together for a fuss-free sheet pan meal.
    5 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 20 minutes mins
    Cook Time 25 minutes mins
    Total Time 45 minutes mins
    Course Main Course
    Cuisine American, Mediterranean
    Servings 3 servings
    Calories 326 kcal

    Equipment

    • Sheet tray

    Ingredients
     
     

    • 2 tbsp + 1 tsp extra virgin olive oil
    • 1 teaspoon garlic powder
    • ½ teaspoon dried oregano
    • ¼ teaspoon paprika
    • 1 tablespoon honey
    • Zest from 1 lemon
    • 1 lb chicken tenderloin option to remove tendon
    • 2 zucchini cut into ½" slices
    • 1½ cups grape or cherry tomatoes
    • ½ shallot thinly sliced
    • 2 tablespoon fresh lemon juice about ½ lemon
    • Salt and pepper to taste

    Instructions
     

    • Preheat oven to 400°F. Option to line a sheet tray with foil or parchment paper.
    • In a gallon size zip-top bag, combine 2 tablespoon olive oil, scant 1 teaspoon salt, ½ teaspoon pepper, garlic powder, oregano, paprika, honey, and lemon zest. Lightly whisk so there aren't any clumps. Add chicken tenders to the bag, squeeze out as much air as possible, and seal the bag. Massage to evenly distribute the marinade. Let sit for 20-30 minutes.
    • Meanwhile, spread zucchini slices, tomatoes, and shallot around sheet tray. Add 1 teaspoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper. Lightly mix, then bake for 10 minutes.
    • Carefully take out the sheet tray and flip the zucchini slices. Clear a space in the middle and place chicken tenders onto the baking sheet. Pour lemon juice on top of the chicken. Bake for 8-12 minutes or until internal temperature of chicken is 155°F. Let rest 5-10 minutes.

    Video

    Notes

    • If you can't find chicken tenderloin, you can make your own chicken strips from the breast. Slice 2 boneless, skinless chicken breasts into 1" strips lengthwise and lightly pound to tenderize. You made need to add a touch more salt since breasts are more bland than tenderloins.
    • I highly recommend using an instant-read food thermometer to know when your chicken is done. The size of the tenders can vary. You want to take it out when the internal temp of the chicken is around 155°F. While it rests, the residual heat will cook it to about 165°F.

    Nutrition

    Serving: 1serving | Calories: 326kcal | Carbohydrates: 15g | Protein: 35g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 191mg | Potassium: 1122mg | Fiber: 3g | Sugar: 12g | Vitamin A: 947IU | Vitamin C: 40mg | Calcium: 45mg | Iron: 2mg
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    👩🏻‍🍳 Products I Used

    The following contains affiliate links, which means I will earn a commission if you purchase an item through these links. I only recommend the brands I know and trust. Thank you for your support!

    « Lemon Basil Rice
    Lemon Dill Hummus »

    Reader Interactions

    Comments

    1. Kathleen Miller

      May 13, 2025 at 2:31 pm

      5 stars
      Easy and delicious!!! Will definitely be making this again over and over!!

      Reply
      • Jessica

        May 14, 2025 at 7:52 am

        Thank you so much Kathleen!

        Reply
    2. Lisa

      May 08, 2023 at 4:23 pm

      5 stars
      These tenders were so good. Next time I will cut the salt in half,.

      Reply
      • Jessica

        May 09, 2023 at 9:20 am

        Great idea! Thanks Lisa!

        Reply
    3. JBR

      February 10, 2023 at 11:33 am

      5 stars
      Incredible dish! So tasty, thank you

      Reply
      • Jessica

        February 10, 2023 at 12:54 pm

        So glad you liked it!

        Reply
        • JoAnn

          June 06, 2025 at 3:57 pm

          5 stars
          Just made this tonight for supper. My husband loved it! And so did I! The lemon and honey with spices is a winning combo.

          Reply
          • Jessica

            June 10, 2025 at 7:39 pm

            So great to hear, thank you JoAnn!

            Reply
    5 from 7 votes (3 ratings without comment)

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    Hi! I'm Jessica and I love creating easy and delicious recipes for you to try at home! Nothing beats comfort food - it's what we always crave at the end of the day. It's also what I love to cook and eat, so these recipes are simple and cozy dishes that are also a little healthier and nourishing. Life is all about balance, and I'm here to help! Dig deeper →

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