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One of the mainstay meals in my home is a green salad with chicken. Over the years, I’ve tried an assortment of ways to prepare chicken for salad—grilling it, baking it, and pan frying it with a variety of seasonings and sauces.

I’m tickled to have recently discovered a new favorite way to prepare chicken for salad—chicken tenders dipped in buttermilk, rubbed with a homemade lemon pepper seasoning, coated in flour, and pan fried with olive oil.

The star of this recipe is the lemon pepper rub with its blend of lemon peel, garlic and onion powders, freshly ground pepper, and sea salt. This sassy rub greets the taste buds with a nice zing! Yep, this juicy chicken will jazz up any green salad. :0)

Lemon Pepper Chicken Tenders

  • 1 pound boneless, skinless chicken tenders
  • ½ cup buttermilk
  • ½ tsp lemon peel (~ I used Penzey’s Lemon Peel~)
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp sea salt
  • ¾ tsp freshly ground pepper
  • ½ cup flour
  • 3 to 4 TBSP olive oil


(1) Place chicken tenders in a large shallow bowl and pour buttermilk over them. Set chicken aside for 10 minutes.

(2) In the meantime, mix together in a small bowl the lemon peel, garlic and onion powders, salt, and pepper; set aside. Add flour to a shallow bowl.

(3) After chicken has soaked in buttermilk, arrange chicken on a large plate and generously sprinkle lemon pepper mixture on one side of each piece. Roll each piece of chicken in flour until well coated.

(4) Add oil to a large sauté pan and heat over medium-high. Arrange chicken in pan and pan fry each side until golden brown and no longer pink inside, about 4 minutes per side. (5) Remove chicken tenders from pan and allow them to rest for a few minutes before serving. Serve as main dish or in your favorite green salad. Makes 4 servings.