If you’re looking for a quick and nutritious meal that doesn’t compromise on flavor, these za’atar chicken tenders are the perfect choice.
Packed with Mediterranean spices and a crispy texture, they bring a sophisticated touch to classic chicken fingers while aligning with heart-healthy eating principles like the DASH diet.
With a simple ingredient list and minimal cooking time, this dish is an excellent option for busy weeknights or meal prep.
The Benefits of Cooking with Za’atar
Za’atar is a versatile Middle Eastern spice blend that combines dried herbs, sesame seeds, and sumac, delivering a tangy, nutty, and slightly earthy flavor. It’s not just delicious—it’s also rich in antioxidants and anti-inflammatory properties.
Adding za’atar to your meals enhances flavor without the need for excessive salt, making it ideal for those following the DASH diet.
This seasoning pairs exceptionally well with lean proteins like chicken, ensuring a well-balanced meal that supports heart health. The inclusion of kosher salt in moderation also aligns with sodium-conscious eating, helping to maintain healthy blood pressure levels.
Why These Chicken Tenders Fit the DASH Diet
The DASH diet involves lean proteins, healthy fats, and low-sodium seasonings, making this dish an excellent addition to a balanced lifestyle. These za’atar chicken tenders are baked rather than fried, reducing unnecessary fats while still achieving a crispy texture.
Using olive oil spray instead of deep-frying further enhances the dish’s health benefits, keeping it light yet satisfying.
For those looking to customize their meal further, pairing the chicken tenders with nutrient-dense sides such as roasted vegetables, quinoa, or a fresh cucumber salad can enhance the dish’s overall nutritional profile.
These options provide fiber, vitamins, and minerals that support heart health and overall well-being.
Simple Ways to Serve Za’atar Chicken Tenders
One of the best things about this recipe is its versatility. Whether served as a main dish, part of a meal-prep routine, or even in wraps and salads, these crispy, herb-infused chicken tenders elevate any meal. Here are some serving ideas:
- With a Mediterranean dip: Pair the tenders with hummus, tzatziki, or a lemon tahini dressing for an added burst of flavor.
- In a grain bowl: Serve them over a bed of quinoa or brown rice with roasted vegetables and a drizzle of olive oil.
- As a sandwich filling: Stuff them into a whole-grain pita with fresh greens, tomatoes, and a dollop of yogurt sauce.
- With a simple side salad: A cucumber and tomato salad with a squeeze of lemon juice complements the zesty flavors of the za’atar spice.
Modifications for Different Diets
Whether you’re following a specific dietary plan or catering to different preferences, this dish is easily adaptable:
- Gluten-free: This recipe is naturally gluten-free as long as za’atar does not contain any wheat-based additives. Always check the label.
- Dairy-free: Since the chicken tenders do not require any dairy-based ingredients, they are suitable for a dairy-free diet.
- Low-carb: Pairing the chicken tenders with a fresh vegetable salad instead of starch-based sides keeps the meal low in carbohydrates.
- Vegan alternative: Replace the chicken with tofu or cauliflower florets, coat them with za’atar, and bake for a delicious plant-based alternative.
Meal Prep & Storage Tips
These za’atar chicken tenders make for an excellent meal-prep option. They can be stored in the refrigerator for up to four days, making them convenient for busy weeks. Here are some storage and reheating tips:
- Refrigeration: Store the cooked tenders in an airtight container in the fridge.
- Freezing: If you want to prepare a batch in advance, freeze the uncooked, seasoned chicken tenders on a baking sheet before transferring them to a freezer-safe bag. Bake directly from frozen, adding a few extra minutes to the cooking time.
- Reheating: Warm them in the oven at 350°F for about 10 minutes or air-fry them for a crispier texture.
With its rich Mediterranean flavors and heart-healthy ingredients, these za’atar chicken tenders are a fantastic addition to any meal plan.
Za’atar Chicken Tenders (DASH Diet Friendly)
Equipment
- Baking sheet
- Parchment paper or foil
- Large mixing bowl
Ingredients
- 1 pound chicken tenders
- 1½ tablespoons za’atar
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- Olive oil cooking spray
Instructions
- Preheat the oven to 450°F. Prepare a baking sheet by lining it with parchment paper or foil, then lightly mist it with olive oil spray to prevent sticking.
- Season the chicken. In a mixing bowl, add the chicken tenders along with za’atar, kosher salt, and black pepper. Toss everything together until the chicken is well coated in the spice mixture.
- Arrange on a baking sheet. Spread the seasoned chicken in a single layer on the prepared baking sheet, ensuring the pieces don’t overlap.
- Bake until cooked through. Transfer the baking sheet to the oven and bake for 15 minutes, flipping the chicken halfway through to ensure even cooking.
- Serve and enjoy. Once done, remove from the oven and serve warm. These tenders pair well with roasted veggies, a fresh salad, or a yogurt-based dip for added flavor.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.