Chicken Tenderloin: A Juicy, Flavorful, and Easy-to-Cook Favorite
Cooking with chicken tenderloin brings a level of convenience and tenderness that makes weeknight meals feel effortless. These small, naturally soft strips of meat require minimal prep, cook quickly, and soak up marinades beautifully, giving you maximum flavor with minimal time. Many home cooks love using chicken tenderloins because they stay moist, are ideal for healthy recipes, and adapt well to grilling, baking, sautéing, or air-frying.
In busy households where fast, wholesome meals are essential, chicken tenderloin becomes the go-to choice for everything from salads and bowls to wraps and pasta dishes. Their mild flavor allows endless seasoning possibilities—from bold Cajun spices to simple garlic-herb blends—making it easy to customize the dish exactly to your taste. Whether you’re a beginner or a seasoned cook, mastering juicy, perfectly seasoned chicken tenderloin opens the door to countless delicious meals.
Ingredients Needed
| Ingredient | Amount | Calories (Approx.) |
|---|---|---|
| Chicken tenderloins | 1 lb (450 g) | 500 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Garlic powder | 1 tsp | 3 kcal |
| Paprika | 1 tsp | 6 kcal |
| Onion powder | 1 tsp | 4 kcal |
| Salt | ½ tsp | 0 kcal |
| Black pepper | ½ tsp | 0 kcal |
| Lemon juice | 1 tbsp | 4 kcal |
| Optional: fresh parsley | 1 tbsp | 1 kcal |
Step-by-Step Cooking Instructions
1. Prep the Tenderloins
Pat chicken tenderloins dry with paper towels. Trim off the white tendon if desired.
2. Season the Chicken
In a bowl, combine olive oil, garlic powder, paprika, onion powder, salt, pepper, and lemon juice. Toss the tenderloins until fully coated.
3. Choose Your Cooking Method
Pan-Searing (Recommended for Best Flavor)
- Heat a skillet over medium-high heat.
- Add a little oil and place tenderloins in a single layer.
- Cook 3–4 minutes per side until golden and internal temp reaches 165°F (74°C).
Baking
- Preheat oven to 400°F (200°C).
- Spread tenderloins on a parchment-lined sheet.
- Bake 15–18 minutes, flipping halfway.
Air Frying
- Preheat air fryer to 390°F (200°C).
- Cook tenderloins for 10–12 minutes, shaking basket halfway.
4. Rest and Serve
Let the chicken rest for 5 minutes before slicing or serving. Garnish with parsley.
Tips for Customizing the Recipe
- Make it spicy: Add cayenne pepper, chili powder, or sriracha.
- Make it creamy: Serve with garlic yogurt sauce or honey mustard.
- Try different marinades: Teriyaki, BBQ, Cajun, herb-lemon, pesto, or Greek.
- Add crunch: Bread lightly with panko and air-fry for crispy tenderloins.
- Meal prep friendly: Make a large batch and store for salads, bowls, or wraps.
Nutritional Information (Per serving, approx. based on 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | ~265 kcal |
| Protein | ~30 g |
| Carbohydrates | ~2 g |
| Fat | ~15 g |
| Sugar | ~1 g |
| Fiber | ~0 g |
| Sodium | Moderate |
Serving Suggestions
- Add tenderloins to salads, pasta, rice bowls, or wraps.
- Serve with roasted vegetables, mashed potatoes, or quinoa.
- Pair with dipping sauces like ranch, garlic aioli, BBQ, or sweet chili sauce.
- Use leftovers for quick lunches or meal prep throughout the week.
Chicken Tenderloin: A Juicy, Flavorful, and Easy-to-Cook Favorite
4
servings10
minutes15
minutes265
kcalIngredients
1 lb (450 g) chicken tenderloins
2 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder
½ tsp salt
½ tsp black pepper
1 tbsp lemon juice
Optional: fresh parsley for garnish
Directions
- Prepare the Chicken
- Pat the chicken tenderloins dry. Trim off the white tendon if preferred.
- Season the Tenderloins
- In a bowl, mix olive oil, garlic powder, paprika, onion powder, salt, pepper, and lemon juice. Coat the chicken completely.
- Cook the Chicken
- Pan-Sear Method (Best flavor)
- Heat a skillet over medium-high heat.
- Add a drizzle of oil.
- Cook tenderloins for 3–4 minutes per side, until golden brown and cooked through.
- Baking Method
- Preheat oven to 400°F (200°C).
- Place tenderloins on a parchment-lined baking sheet.
- Bake 15–18 minutes, flipping halfway.
- Air Fryer Method
- Preheat air fryer to 390°F (200°C).
- Cook 10–12 minutes, shaking basket halfway.
- Rest & Serve
- Let the chicken rest 5 minutes, then garnish with parsley and serve.
Recipe Video
Notes
- Trim the tendon: The small white tendon on each tenderloin can make the texture chewy. Use a fork and paper towel to pull it out easily, or simply trim the thicker end.
Don’t overcook: Chicken tenderloins cook faster than chicken breasts. Remove from heat once they reach an internal temperature of 165°F (74°C) to keep them juicy.
FAQs
1. What is the difference between chicken tenderloin and chicken breast?
Chicken tenderloin is a smaller, more tender strip of meat located beneath the breast. It cooks faster and has a naturally softer texture compared to chicken breast.
2. How do I remove the tendon from chicken tenderloins?
Hold one end of the white tendon with a paper towel and gently slide a fork down the meat. The tendon will pull away easily without ripping the tenderloin.
3. How long does it take to cook chicken tenderloins?
Chicken tenderloins typically cook in 10–18 minutes, depending on the method:
- 3–4 minutes per side in a skillet
- 15–18 minutes in the oven at 400°F
- 10–12 minutes in the air fryer at 390°F
4. How do I keep chicken tenderloins juicy?
Avoid overcooking, use marinades or oil-based seasonings, and let the tenderloins rest for 5 minutes before serving.
5. Can I marinate chicken tenderloins overnight?
Yes! Tenderloins absorb flavors quickly, but overnight marinating creates a deeper, richer flavor.
Conclusion
Chicken tenderloins offer versatility, tenderness, and ease—everything you need for quick, flavorful meals any day of the week. With just a handful of ingredients and simple cooking techniques, you can create juicy, delicious chicken that fits perfectly into salads, sandwiches, bowls, and family dinners. Whether you’re craving something spicy, tangy, or herb-loaded, chicken tenderloins adapt beautifully to any seasoning or sauce. Once you try them, they’ll likely become one of your most reliable kitchen staples.
