Hey there!
These Tangy Mustard Citrus Chicken Tenders are bright, juicy, and full of zesty flavor. They’re marinated in a mix of citrus juice, Dijon mustard, garlic, and herbs, then pan-seared or baked until golden and tender. It’s one of those recipes that tastes light and fresh, but still totally satisfying. The citrus and mustard combo gives it that zing that keeps you coming back for another bite.
🍋 What You’ll Need
- 1½ lbs chicken tenders or sliced chicken breast
- 3 tbsp Dijon mustard
- 1 tbsp whole grain mustard (optional, for texture)
- 1/4 cup orange juice (fresh if you’ve got it)
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried thyme or rosemary
- Zest of 1 orange (for garnish, optional)
💛 Why I Love This Recipe
This one came about when I had leftover citrus and wanted something bright and bold that wasn’t too heavy. The mustard gives it tang and a little kick, and the orange juice balances everything out with natural sweetness. Every time I make this, it feels like a little sunshine on a plate.
- Tangy, fresh, and not your average chicken
- Marinate ahead for even more flavor
- Just the right balance of sweet and savory
- Can be pan-seared or baked—your call
- Delicious hot or cold (yep, makes amazing leftovers)
🍽️ Servings + Time
- Serves: 4
- Prep time: 10 minutes
- Marinate time: 30 minutes (or overnight)
- Cook time: 15 minutes
- Total time: 25–45 minutes (depending on marinate time)
📊 Macros (Per serving – approx.)
- Calories: 260
- Protein: 30g
- Carbs: 6g
- Fat: 12g
🔬 Why This Recipe Works (Quick Science)
Citrus juice (like orange and lemon) tenderizes the chicken by breaking down proteins slightly, while mustard emulsifies with the oil and clings to the surface, locking in flavor and moisture. Garlic and herbs bring depth, and a quick sear or bake finishes everything with a beautiful golden edge.
⚠️ Common Mistakes
- Skipping the marinating time: Even 30 minutes makes a big difference.
- High heat too soon: Mustard burns fast—don’t crank the heat right away.
- Overcooking the chicken: It cooks quickly—don’t walk away.
- Forgetting to pat chicken dry before cooking: Helps you get a better sear.
🍴 What to Serve With
- Roasted potatoes or lemon rice
- Steamed broccoli or green beans
- Quinoa salad or couscous
- A crisp arugula salad with citrus vinaigrette
- Crusty bread to mop up the sauce
🔧 Tools You’ll Need
- Mixing bowl
- Whisk or spoon
- Zester or microplane
- Non-stick skillet or baking sheet
- Tongs
🔁 Substitutions + Variations
- No orange juice? Use pineapple or grapefruit juice instead
- No mustard? You could swap in Greek yogurt for a creamy twist (but different vibe)
- Herbs: Use fresh rosemary or thyme if you’ve got it
- Make it spicy: Add a pinch of red pepper flakes or cayenne to the marinade
⏱ Make-Ahead Tips
- Mix marinade and refrigerate up to 3 days
- Marinate chicken up to 24 hours before cooking
- Cooked chicken stores well and tastes great cold in salads or wraps
👨🍳 How to Make Tangy Mustard Citrus Chicken Tenders
Step 1: Make the Marinade
In a bowl, whisk together 3 tbsp Dijon mustard, 1 tbsp whole grain mustard (optional), 1/4 cup orange juice, 2 tbsp lemon juice, 1 tbsp olive oil, 2 minced garlic cloves, 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp dried thyme.
Step 2: Marinate the Chicken
Add 1½ lbs chicken tenders to the bowl. Toss to coat, cover, and marinate in the fridge for 30 minutes or up to 24 hours.
Step 3: Sear or Bake
To pan-sear: Heat a skillet over medium heat with a drizzle of oil. Sear tenders 3–4 minutes per side until golden and cooked through.
To bake: Preheat oven to 425°F, place chicken on parchment-lined sheet, and bake for 15–18 minutes, flipping halfway.
Step 4: Finish and Garnish
Let chicken rest for 2 minutes. Garnish with orange zest or a squeeze of fresh lemon juice. Serve hot.
🧊 Leftovers & Storage
- Store in an airtight container for up to 3 days
- Tastes great cold in wraps or sliced into salad
- Reheat in a skillet or low oven—avoid the microwave if you want to keep the texture nice
❓ FAQ
Can I grill these?
Totally! Grill on medium-high heat for 3–4 minutes per side. The flavor gets even better.
What if I don’t have Dijon mustard?
Use yellow mustard in a pinch—it’ll still taste good but be a bit milder.
Can I use chicken thighs?
Yep—just cut them into strips and cook a bit longer.
What kind of orange juice should I use?
Fresh-squeezed is best, but any pulp-free OJ will do just fine.
🍋 That’s a Wrap
These Tangy Mustard Citrus Chicken Tenders are bright, bold, and full of flavor. Whether you’re making them for meal prep, a simple dinner, or just want something different than the usual BBQ or fried chicken—they totally hit the spot. Let me know how yours turned out or how you served them up! 💬✨
Happy cooking!