Pan-Seared Chicken Tenders with Cheddar and Herb Dip

By AislePrompt Editorial · Published 2026-06-09 · Updated 2026-06-09

Golden pan-seared chicken tenders paired with a tangy homemade cheddar and herb dip that kids love. This American-inspired chicken recipe, ready in about 20 minutes, pairs chicken tenders, all-purpose flour, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 lb chicken tenders
• 1/3 cup all-purpose flour
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 2 tbsp olive oil
• 1/2 cup shredded sharp cheddar cheese
• 1/2 cup plain Greek yogurt
• 2 tbsp chopped fresh parsley
• 1 tsp lemon juice
• 1/4 tsp garlic powder

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Instructions

1. Step 1: In a shallow bowl, combine 1/3 cup all-purpose flour, 1 tsp salt, 1/2 tsp black pepper, and 1/2 tsp paprika. Dredge 1 lb chicken tenders in the flour mixture, shaking off excess.
2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the chicken tenders and cook for 3-4 minutes per side until golden brown and cooked through, internal temperature reaching 165°F.
3. Step 3: While the chicken cooks, in a small bowl, mix 1/2 cup shredded sharp cheddar cheese, 1/2 cup plain Greek yogurt, 2 tbsp chopped fresh parsley, 1 tsp lemon juice, and 1/4 tsp garlic powder until smooth.
4. Step 4: Remove chicken from the pan and serve immediately with the cheddar herb dip on the side for dipping.