Orange & Smoked Paprika Chicken Tenders (College Cooking Part 1)

As you’ve probably guessed, food is my love language, and nothing makes me happier than feeding the people I love. I’m always delighted to get requests for meals or treats. Whenever I visit my daughters in college and have access to a kitchen, I make this super simple chicken recipe for them and leave it in the fridge before I head home. My daughter Lily’s roommate, Ally, loves it so much that we’ve started calling it Ally’s Chicken. I’ll get texts like, “Mom, can you make Ally’s chicken before you leave?”—a delight I tell you!

Until now, I never wrote the recipe down—I always eyeballed the ingredients using my go-to spices—but it’s so easy that I figured the best gift would be putting it on TikTok so they can make it themselves. Just a few ingredients with big results. So here you go—a recipe for all the roommates, and Ally in particular. Next year, they’ll all be living in different places, but at least they can take this recipe with them. And Ally, you know where to find me if you ever need more!

I know not everyone loves handling raw chicken, so here’s a trick: Use a paring knife to slice open the package around three sides, leaving one side connected. Then, just flop it onto a large plate or small sheet pan and shimmy the package out and into the trash—no touching required! Next, mix the marinade and pour it over, using a fork or tongs to distribute everything evenly. These little guys don’t take long to cook and this method is easy to get great results.

Shopping notes:

Chicken: Chicken tenders are called tenders for a reason—they’re much more, err…well, tender than the breast. Each pack typically contains 8 to 10 tenders, and this recipe doubles nicely if you want extra. I usually make a double batch: one for dinner and one for amazing leftovers. When buying chicken tenders, look closely at the packaging. Some brands slice the breast and call them tenders, but you want the true tender. They aren’t uniform in shape, lie flat when cooking, and vary slightly in size. The real chicken tender is tucked under the breast and is way more tender and flavorful—so please, don’t overcook them.

Spice Drawer: If you’re stocking a new kitchen or doing a spring cleaning (hint, hint), start with just a few essential spices in small sizes. Avoid pre-packed spice sets which is just a waste of money and space. Read the labels and avoid any ingredients unpronounceable additives sometimes those garlic salts and lemon peppers have some funky things in them. If you want a garlic flavor, just grate fresh garlic and add sea salt. I typically use fewer dried spices and more fresh ingredients, but the spices in this recipe are ones I use on repeat… Stay tuned for my next recipe! Always buy organic—it makes a difference. You don’t want to sprinkle your food with pesticides (those taste terrible 😉).

Also, here’s a tip: Take a picture of your spice drawer or pantry before you go shopping. That way, you can check what you already have and avoid buying duplicates. I can’t tell you how many times I’ve done that!

Lately, it seems like everyone is on the hunt for more protein, and chicken is a great source. A typical serving (about four ounces) packs in 35–40 grams of protein. One chicken tender is a little over an ounce, with about 7–9 grams of protein once cooked. These Simple Chicken Tenders aren’t just packed with protein—they’re flavorful, fresh, and comforting. More than just a meal, they’re a little reminder of home, a small act of care, and proof that good food doesn’t have to be complicated.