Bacon-Wrapped Chicken Tenders with Cucumber-Ranch Dressing


Asparagus and bacon are wrapped around spiced chicken tenders in this quick and healthy chicken dinner. Serve with a green salad tossed with a balsamic vinaigrette or make extra cucumber-ranch dressing and use it for your salad too.

Cook Time:
30 mins
Total Time:
30 mins
5 servings


  • 2 teaspoons chipotle chili powder or mild chili powder

  • 2 teaspoons light brown sugar

  • 1 teaspoon ground cumin

  • ½ teaspoon salt, divided

  • 10 chicken tenders (about 1 pound)

  • 20 thin asparagus spears, trimmed

  • 5 slices bacon, halved

  • 1 very small cucumber (about 4 ounces)

  • ¼ cup nonfat plain Greek yogurt

  • 2 tablespoons buttermilk

  • 2 tablespoons mayonnaise

  • 1 tablespoon lemon juice

  • 1 tablespoon finely chopped fresh chives or 1 teaspoon dried

  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried

  • ¼ teaspoon garlic powder

  • ¼ teaspoon ground pepper


  1. Position racks in center and top thirds of oven; preheat to 425 degrees F. Coat a baking sheet with cooking spray.

  2. Combine chili powder, brown sugar, cumin and 1/4 teaspoon salt in a small bowl. Sprinkle both sides of chicken with the spice mixture. Place the chicken on the prepared baking sheet. Place 2 asparagus spears on each chicken tender and wrap with 1/2 slice of bacon to hold everything together.

  3. Bake the chicken on the center rack for 5 minutes. Turn the broiler to high and move the chicken to the top rack. Broil, watching carefully, until the bacon is lightly browned, 5 to 8 minutes more.

  4. Meanwhile, peel cucumber, halve it lengthwise and scrape out the seeds. Grate the cucumber on the large holes of a box grater. Combine in a small bowl with yogurt, buttermilk, mayonnaise, lemon juice, chives, dill, garlic powder, pepper and the remaining 1/4 teaspoon salt. Serve the chicken tenders with the dressing.


To make ahead: Refrigerate dressing (Step 4) for up to 1 day.

Nutrition Facts (per serving)

207 Calories
9g Fat
7g Carbs
24g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 207
% Daily Value *
Total Carbohydrate 7g 2%
Dietary Fiber 2g 7%
Total Sugars 4g
Added Sugars 2g 4%
Protein 24g 48%
Total Fat 9g 12%
Saturated Fat 2g 11%
Cholesterol 60mg 20%
Vitamin A 879IU 18%
Vitamin C 6mg 7%
Folate 42mcg 11%
Sodium 470mg 20%
Calcium 58mg 4%
Iron 3mg 14%
Magnesium 35mg 8%
Potassium 406mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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