Chicken breast tenderloins are a delicious and versatile ingredient that can be used in all kinds of recipes. Also known as chicken tenders, they are cut from the tenderloin muscle underneath the breast and are naturally tender and juicy. When cooked properly, chicken tenderloins come out moist, flavorful and delicious every time.
In this article, we will discuss everything you need to know to make perfect chicken breast tenderloins, including:
- What are chicken tenderloins?
- Buying and preparing chicken tenderloins
- How to cook chicken tenderloins
- Pan frying
- Baking
- Air frying
- Boiling
- Grilling
- Pressure cooking
- Seasoning and flavor ideas
- Serving suggestions
- FAQs
What Are Chicken Tenderloins?
Chicken tenderloins refer to the tenderloin muscle attached to the underside of the chicken breast. They are elongaged, thin strips of white breast meat that are naturally tender.
Chicken tenderloins are sometimes still attached to chicken breasts when sold. Other times they are sold separately in packages labeled “chicken tenderloins” or “chicken tenders”.
Chicken tenderloins cook faster than regular chicken breasts because they are thinner. Their tenderness also makes them ideal for grilling pan frying air frying and other quick cooking methods.
Buying and Preparing Chicken Tenderloins
When buying chicken tenderloins, look for pieces that are uniform in size and color with no bruising. They should have a fresh smell with no discoloration or sliminess.
It’s best to cook chicken tenderloins when they are still slightly frozen or at least very cold. Letting them sit at room temperature can cause the exterior to cook too fast before the inside is done.
Pat the tenderloins dry before cooking to ensure even browning. Use paper towels to absorb any excess moisture on the surface.
If your tenderloins are still partially frozen, there’s no need to fully thaw them before cooking. The cooking time may just need to be extended by a few minutes.
How to Cook Chicken Tenderloins
There are several quick and easy ways to cook moist, juicy chicken tenderloins.
Pan Frying
Pan frying is a fast and easy way to cook small batches of chicken tenderloins. It results in crispy, golden exterior and tender interior.
- Pat tenderloins dry and season both sides with salt, pepper and other spices.
- Heat 1-2 tbsp oil in a skillet over medium-high heat.
- Cook tenderloins for 2-3 minutes per side until browned and cooked through.
Baking
Baking is great for cooking large batches of chicken tenderloins evenly.
- Preheat oven to 400°F. Line a baking sheet with parchment paper or foil.
- Arrange tenderloins on baking sheet and brush with oil or melted butter.
- Season as desired.
- Bake for 8-10 minutes until cooked through and crispy.
Air Frying
Air frying makes crispy chicken tenderloins without having to deep fry.
- Toss tenderloins with a small amount of oil. Season with desired spices.
- Air fry at 390°F for 8-10 minutes, flipping halfway.
Boiling
Boiling chicken tenderloins results in moist, juicy meat that is great for shredding in recipes.
- Place tenderloins in a pot and cover with water or chicken broth.
- Bring to a boil, then reduce heat and simmer for 3-5 minutes until cooked through.
Grilling
Grilled chicken tenderloins have nice charred flavor from the grill.
- Oil tenderloins lightly and season as desired.
- Grill over direct high heat for 2-3 minutes per side.
Pressure Cooking
Pressure cooking is a fast hands-off way to cook tenderloins.
- Place tenderloins in pressure cooker and add chicken broth or water.
- Pressure cook on high for 3-4 minutes then allow pressure to release naturally.
Seasoning and Flavor Ideas
Chicken tenderloins absorb flavors well and are versatile enough to use with all kinds of seasonings.
- Lemon pepper, garlic powder, onion powder, paprika, Italian seasoning
- Southwest flavors – chili powder, cumin, oregano
- Jerk seasoning – allspice, thyme, brown sugar
- Asian flavors – soy sauce, sesame oil, ginger
- Herb butters – parsley, basil, lemon zest
- Barbecue sauce or buffalo sauce as marinade or dipping sauce
Brushing the tenderloins with oil or melted butter before cooking also helps keep them moist and adds flavor.
Serving Suggestions
Chicken tenderloins pair well with all kinds of sides, dips and sauces. Here are some delicious ways to serve them:
- Buffalo chicken wraps with ranch dressing
- Chicken tacos with pico de gallo
- Chicken sandwiches with lettuce, tomato and mayo
- Chicken Caesar salad
- Baked potatoes and green beans
- Honey mustard or barbecue dipping sauce
- Inside pasta dishes like chicken parmesan
Chicken tenderloins are also great for meal prepping. Cook a batch at the beginning of the week to add to salads, sandwiches, wraps or grain bowls for easy lunches and dinners.
FAQs
How do you know when chicken tenderloins are done?
Chicken tenderloins are done cooking when they reach an internal temperature of 165°F. The best way to test doneness is by using an instant read meat thermometer. If you don’t have one, look for the meat to become opaque and firm when pierced with a fork or knife.
Can you bake chicken tenderloins from frozen?
Yes, you can bake chicken tenderloins straight from frozen. There’s no need to thaw them first. Just add a few extra minutes to the cooking time and always check temperature.
What’s the difference between chicken tenderloins and chicken tenders?
Chicken tenderloins specifically refer to the tenderloin muscle attached to the underside of chicken breasts. Chicken tenders is a more general term used for thin strips of chicken breast meat that have been cut into strips from the breast.
How long do chicken tenderloins last in the fridge?
Raw chicken tenderloins will keep in the fridge for 2-3 days. Cooked chicken tenderloins stored in an airtight container will last 3-4 days refrigerated.
Can you bread chicken tenderloins?
Absolutely! Chicken tenderloins are great for breading and frying or baking. Coat them in flour, egg wash and breadcrumbs for crispy, juicy chicken fingers. Adjust cooking time as needed for thicker breaded pieces.
Chicken breast tenderloins are an easy and tasty ingredient to always keep stocked in your kitchen. With proper cooking, they come out incredibly moist, flavorful and delicious every time. Follow these tips for pan frying, baking, air frying, boiling, grilling and pressure cooking tender perfect chicken tenderloins.
How to make Chicken Tenders
We have a ton of chicken tenderloin recipes, heres some of our reader favorites organized by cooking method. Some methods have more than one recipe.
Were giving you an overview of the cooking steps for each, just click on the individual recipe links to get the full instructions, plus recipe tips, and ingredients.
Cooking chicken tenderloin on the stove aka pan fried chicken tenders is a very quick and easy method that will work great for making small batches or for meal prep. Add a seasoning quick by making our blackened chicken tenderloins in a skillet.
Made without breading, our pan-fried chicken tenderloins are the perfect way to saute your chicken to a juicy and crisp finish without extra oil. This is our most popular chicken recipe!
How to cook chicken tenderloins using the pan fry method is super simple.
- Pat the chicken pieces dry
- Season with your favorite rub
- Cook in a preheated pan for 3 minutes per side.
More skillet ideas: Pan Fried Blackened Chicken Tenders
How to cook chicken tenderloins in the oven is another one of our reader favorite recipes, this is a great method when you need a larger batch of chicken or are serving numerous people.
Just serve the baked chicken tenders with your favorite dipping sauce.
- Turn your oven to 400F and make sure the oven rack is in the center position.
- Lay the raw chicken tenders on a baking sheet. Brush one side of the chicken pieces with olive oil or melted butter. Sprinkle the chicken rub on the side that was just brushed with olive oil or melted butter. Flip the chicken over and continue brushing with the oil or butter and sprinkle the 2nd side with additional chicken rub.
- Bake the chicken for a total of 10 minutes, flipping after 5 minutes, if preferred (flipping not required), and then continue cooking on the other side until the internal temperature of the chicken reaches 160 degrees Fahrenheit.
- Checking the temperature of the chicken with an instant read meat thermometer is highly recommended since ovens can sometimes cook differently.
MASTER TIP: Change up the flavor of your baked chicken tenderloins by opting for other seasonings including taco seasoning, lemon pepper, McCormicks spice blends, or just salt and pepper.
How to cook chicken tenderloins in an air fryer is the BEST way to enjoy flavorful low-carb and gluten-free chicken tenders when you are looking for a breading-free recipe or want to cook with minimal oil.
- Preheat the air fryer to 400F.
- Coat your chicken tenders with oil then sprinkle or brush the chicken rub on the chicken.
- Press the rub into the chicken meat.
- Air fry for 8-9 mins, flipping after 5 minutes. Technically, chicken tenders are so thin its ok to skip the flip, but we prefer it.
- Cook to an internal temperature of 160F and remove from your air fryer basket.
More air fryer ideas:
Perfect for dishes that call for precooked chicken, our boiled chicken tenderloins recipe is ready in just 15 minutes! This easy-to-follow recipe works for both fresh raw or frozen raw chicken tenderloin pieces.
- To boil your chicken tender pieces, simply place 1 pound of fresh tenderloins in a large pot and submerge in water (or chicken stock). Place the lid on the pot and bring to a boil.
- As soon as the pot boils, reduce the heat and simmer for 2-3 minutes, or until the chicken tenderloins pieces reach 160F.
- If you are using frozen tenderloins, simmer for 3-5 minutes.
Cooking chicken tenderloins in the Instant Pot is the perfect for fresh or frozen pieces of chicken. We love to buy the large 2.5 lb frozen bags of meat and batch cook them in a pressure cooker.
- Pour chicken broth into the bottom of the instant pot or pressure cooker.
- Place fresh or frozen chicken tenderloin pieces inside and add the lid.
- Turn Instant Pot to Manual/Pressure Cook (depending on model) and set for 6 minutes
- After its done cooking, do a natural release for 5 minutes before pressing the button to release the rest of the pressure.
- Pressure cooked chicken tenderloin pieces are perfect for meal prep, in casseroles, or shredded.
Grilling chicken tenders is a quick and easy way to cook them in under 10 minutes, plus you get to be out and enjoy the sunshine.
- Marinating the chicken for 20-30 minutes is optional before getting started on the grill.
- Brush with oil and season as desired
- Preheat your grill on high and then cook them for 3-4 minutes per side until cooked through, or until the internal temperature of the chicken tenders are 160 degrees Fahrenheit.
All you need is 1-2 simple sides for an easy and healthy dinner everyone will love!
Or, you can use the cooked chicken in any recipe that calls for pre-cooked chicken such as Greek salad, chicken green chili casserole, and chicken bacon ranch soup.
Cooking chicken breast tenderloin (6 Ways!)
In our home, we love chicken tenders! This cut of meat is often cheaper than other chicken cuts and they cook up super fast – often in 10-minutes or less. You can even cook chicken tenderloin pieces from frozen when you need something in a pinch.
