This citrus chicken with glazed carrots is a simple, healthy dinner. Lean chicken tenders soak in a bright lemon, olive oil and paprika marinade, then go on the grill or into the oven.

On the side, sliced carrots steam until soft and get a light, glossy honey glaze. Add brown rice to make it a full meal.

The Best Citrus Chicken Tenders (Lemon Marinated and Grilled or Baked)

This dinner proves that a short ingredient list can still deliver a lot of flavor. The marinade is just lemon juice, olive oil, paprika, sea salt and pepper. The lemon juice gives the chicken a bright, tangy flavor and helps season it all the way through, while the olive oil keeps the lean tenders juicy as they cook. Paprika adds a warm, slightly sweet, smoky color.

Chicken tenders are perfect for a marinade like this. They are thin and small, so the flavor soaks in quickly and they cook through fast, whether you grill them over medium heat or bake them at 375°F. A minimum of 30 minutes in the marinade works, and a longer soak of 3 to 4 hours before cooking gives even more citrus flavor.

The glazed carrots balance the tangy chicken with something sweet. Sliced carrots steam in a skillet with a couple tablespoons of water until soft, then a small spoonful of honey coats them in a light glaze. It is a simple side that tastes like much more effort than it takes.

Serve it as is for a light, high protein dinner, or spoon it over brown rice to make it heartier. The recipe was inspired by the Insanity cookbook, and it is a great fit for anyone looking for clean, simple weeknight meals.

Why You’ll Love This Citrus Chicken

Simple marinade. Lemon juice, olive oil, paprika, salt and pepper.
Grill or bake. Cook the tenders on the grill in summer or in a 375°F oven any time of year.
Sweet and tangy. Honey glazed carrots balance the bright lemon chicken.
Lean and light. Chicken tenders and carrots make a wholesome, simple dinner with very little cleanup.

Ingredients You’ll Need

Exact amounts are in the recipe card below.

Chicken tenders: Eight to ten lean chicken tenders. Tenders are thin and evenly sized, so they marinate quickly and cook evenly. If you only have chicken breasts, slice them into strips about the same size or pound them to an even thickness. Trim any visible fat or tough white tendon. Pat them dry before marinating so the marinade clings.
Olive oil: Carries the flavors of the lemon and paprika into the chicken and keeps the lean meat from drying out on the grill or in the oven. Extra virgin olive oil adds a fruity flavor. Whisk it well with the lemon juice so every tender gets coated.
Lemon juice: The citrus in this citrus chicken. Freshly squeezed lemon juice tastes brightest; you will need several lemons. Bottled 100 percent lemon juice works when you are short on time. The acid tenderizes the surface of the chicken and adds a tangy flavor.
Paprika: Adds warm color and a mild, sweet pepper flavor. Smoked paprika gives the chicken a grilled, smoky taste even when it is baked.
Sea salt and pepper: Season the marinade to taste. Salt helps the chicken stay juicy and brings out the lemon flavor.
Carrots: One cup of sliced carrots. Slice them into even coins so they all soften at the same time. Baby carrots, halved lengthwise, work too and save peeling. Thinner slices cook faster and soak up more glaze.
Honey: Two teaspoons are enough to coat the carrots in a light, shiny glaze. It caramelizes slightly in the hot pan and brings out the carrots’ natural sweetness. Maple syrup is a good swap.
Brown rice: Optional. Cooked brown rice turns this into a heartier meal.

How to Make Citrus Chicken with Glazed Carrots

Marinate the chicken. Place the chicken tenders in a dish and top with the olive oil, lemon juice, paprika, sea salt and pepper. Turn to coat, cover and refrigerate for at least 30 minutes, or for 3 to 4 hours before grilling or baking for more flavor.
Cook the chicken. Lift the chicken out of the marinade and discard the leftover marinade. Grill the tenders over medium heat, turning once, or bake them at 375°F for 15 to 20 minutes, until the juices run clear and the thickest part reads 165°F on an instant read thermometer.
Steam the carrots. While the chicken cooks, add the sliced carrots and 2 tablespoons of water to a skillet over medium heat. Cover and steam until the carrots are soft and the water is almost gone. Check once or twice and add a splash more water if the pan dries out before the carrots are tender.
Glaze the carrots. Add the honey and stir until the carrots are fully coated and glossy. Cook until tender and lightly caramelized at the edges.
Serve. Let the chicken rest for a few minutes so the juices settle, then plate it with the glazed carrots. For a heartier meal, serve over cooked brown rice and spoon the honey glaze from the skillet over the top.

Kami’s tip: The chicken needs at least 30 minutes in the marinade, but a 3 to 4 hour soak in the fridge before grilling or baking gives the best citrus flavor.

Ways to Customize This Dinner

Mix up the citrus. Use part orange or lime juice along with the lemon.
Add herbs. Stir minced garlic, fresh thyme or oregano into the marinade.
Change the vegetables. Glaze green beans or sweet potato cubes instead of carrots.
Swap the grain. Serve over quinoa instead of brown rice.

Citrus Chicken FAQs

How long should I marinate the chicken? At least 30 minutes, and up to 3 to 4 hours, always in the refrigerator.
Can I use the marinade as a sauce? Not as is. Marinade that touched raw chicken must be discarded, or brought to a full rolling boil before it is served.
How do I know the chicken is done? The thickest part should reach 165°F on an instant read thermometer, and the juices should run clear.
Can I use chicken breasts? Yes. Slice them into strips or pound them thin so they cook in about the same time.
Should I grill or bake? Either works. Grilling adds smoky char, and baking at 375°F is hands off.
How do I store leftovers? Refrigerate within 2 hours in an airtight container and eat within 3 to 4 days. Reheat until hot, or slice the cold chicken over a salad.
Can I marinate it overnight? It is best to stick to 3 to 4 hours. Lemon juice is very acidic, and a long soak can make the surface of the chicken mushy.
Can I make it ahead? Yes. Start the marinade in the morning, slice the carrots, and cook everything in minutes at dinner time.
Can I use frozen chicken tenders? Yes. Thaw them in the refrigerator first, then marinate as usual.
Can I cook the carrots without honey? Yes. They will taste more savory. A pat of butter or a drizzle of olive oil adds richness instead.

Lemon Chicken Tenders

Lemon chicken tenders marinated in lemon juice, olive oil, paprika, salt and pepper, then grilled or baked at 375°F. Served with honey glazed carrots and optional brown rice.

Print Recipe

Ingredients

8 to 10 lean chicken tenders
1/2 cup Olive oil
1 cup Lemon Juice
1 tsp. Paprika
Sea Salt and Pepper
1 cup Carrots sliced
2 tsp. honey

Instructions

Place chicken tenders in dish and top with olive oil, lemon juice, paprika, and sea salt and pepper. Allow chicken to marinate for at least 30 minutes. I prefer to marinade 3 to 4 hours prior to grilling or baking.
Either grill chicken tenders on medium heat or bake at 375 for 15-20 minutes or until cooked through.
In a skillet, steam carrots in 2 Tbsp. water until soft and water is almost gone then add the honey, stir until fully coated. Cook until tender.
If you want you can also add 1/2 cup cooked brown rice and pour the sauce over it.
~ Recipe inspired by the Insanity cookbook

Made this citrus chicken? Leave a star rating in the recipe card and tell me how it turned out in the comments below. I love hearing whether you grilled or baked it.