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–+ servings

Za’atar Chicken Tenders (DASH Diet Friendly)

These za’atar chicken tenders bring a flavorful and heart-healthy twist to a classic favorite, making them perfect for those following the DASH diet.
With a short ingredient list and minimal prep, this dish is an easy way to enjoy lean protein with bold Middle Eastern spices while keeping sodium in check.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Entree
Cuisine Mediterranean
Servings 4
Calories 145 kcal

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

DASH Diet Tip: Za’atar is a great way to enhance flavor without excessive salt, making this recipe ideal for those watching their sodium intake.
Best Serving Options: Pair these crispy tenders with a light cucumber and tomato salad, hummus, or whole grains like quinoa for a balanced meal.
Storage & Meal Prep: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to maintain crispiness.

Nutrition

Serving: 1gCalories: 145kcalProtein: 26gFat: 4gSaturated Fat: 1gCholesterol: 83mgSodium: 190mgPotassium: 390mgCalcium: 13mg
Keyword baked chicken tenders recipe, dash diet, DASH diet chicken tenders, healthy za’atar chicken, Low-sodium chicken recipe, Mediterranean baked chicken, quick healthy meals
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