How to Cook Frozen Chicken Tenderloins: A Simple Step-by-Step Guide

Chicken tenderloins are a lean, versatile cut of chicken that can be prepared in endless tasty ways. Keeping a bag of frozen chicken tenderloins on hand makes whipping up quick, healthy meals a breeze. While frozen tenderloins are super convenient, proper technique is key to ensuring they turn out juicy, tender and delicious every time.

In this simple guide, we’ll walk through the easy process of cooking frozen chicken tenderloins from start to finish using various methods. We’ll also cover key tips for seasoning, doneness and serving these tasty little fillets. Let’s get cooking!

Getting Started

Before cooking, always start by removing frozen tenderloins from packaging and rinsing under cool water. This removes any ice crystals and helps them cook more evenly. Pat dry with paper towels. If desired, you can thaw them slightly in the refrigerator for 10-15 minutes before cooking. However, it’s not necessary for most cooking methods.

When handling raw chicken be sure to avoid cross-contamination by keeping surfaces utensils and hands clean. Also, allow cooked chicken to rest 5 minutes before slicing or serving.

Seasoning Suggestions

One of the keys to maximizing flavor is to season before and during cooking. Here are some tasty seasoning ideas to try:

• Basic: Salt, pepper, garlic powder, onion powder, paprika
• Italian: Oregano, basil, rosemary, thyme
• Southwest: Chili powder, cumin, paprika, garlic
• Asian: Soy sauce, sesame oil, garlic, ginger
• Spicy: Cayenne, smoked paprika, chili powder
• Herbed: Thyme, rosemary, sage, oregano

Rub seasoning mixes evenly over all surfaces of chicken before cooking. You can also drizzle with olive oil or melted butter to keep tenderloins juicy.

Cooking Methods

Frozen chicken tenderloins cook up fast and easy using various appliances. Here are some of the most popular cooking methods:

Oven Baked

• Preheat oven to 425°F.
• Line a baking sheet with parchment paper or foil.
• Arrange tenderloins on sheet without overcrowding.
• Bake 15-20 minutes, flipping halfway, until 165°F internal temperature.

Air Fried

• Preheat air fryer to 380°F.
• Spray or brush tenderloins with oil to prevent drying out.
• Cook 10-15 minutes, shaking basket occasionally, until 165°F internal temperature.

Pan Seared

• Heat 1 Tbsp oil in a skillet over medium-high heat.
• Cook tenderloins 4-5 minutes per side until browned and 165°F internal temperature.

Grilled

• Preheat grill to medium-high heat.
• Grill tenderloins 8-12 minutes, flipping occasionally, until 165°F internal temperature.

Slow Cooker

• Place frozen tenderloins in slow cooker and add seasonings.
• Cover with broth, water or sauce.
• Cook on low 6-8 hours until fork tender and 165°F.

Instant Pot

• Place frozen tenderloins in pot and add 1 cup broth or water.
• Pressure cook on high for 6-8 minutes then quick release.
• Check internal temperature to ensure 165°F doneness.

No matter what cooking method you use always monitor temperature using a food thermometer to ensure food safety. Chicken should reach an internal temperature of 165°F. If undercooked return to heat until fully cooked.

Serving Suggestions

Once cooked, tender juicy chicken tenderloins can be served in endless ways for any meal:

• Slice and use in sandwiches, wraps or tacos
• Toss with salads or veggie bowls
• Enjoy as is with desired sauces for dipping
• Slice and add to pasta, rice bowls or stir frys
• Skewer for quick kabobs with veggies
• Chop or shred for chicken salads or casseroles

Some favorite sauce pairings include barbecue, buffalo, ranch, honey mustard and teriyaki. Get creative with herbs, spices and fresh ingredients to give basic chicken tenderloins an exciting flavor twist.

Safety Tips

When handling and cooking raw chicken, keep these safety guidelines in mind:

• Always wash hands, utensils and surfaces after touching raw chicken to prevent cross-contamination.
• Cook chicken thoroughly until it reaches an internal temperature of 165°F as measured by a food thermometer.
• Refrigerate leftovers within 2 hours and use within 3-4 days.
• Thaw frozen chicken safely in the refrigerator, under cold running water or in the microwave. Avoid thawing at room temperature.
• When reheating cooked chicken, heat it to an internal temperature of 165°F.

Following proper food handling procedures helps protect you and your loved ones from potential foodborne illnesses. Stay safe!

FAQs

Got questions about cooking frozen chicken tenderloins? Here are answers to some commonly asked questions:

How long does it take to cook frozen chicken tenderloins?

Cooking time can vary based on the method, but tenderloins generally take 15-25 minutes baked or 10-15 minutes pan seared, grilled or air fried. Always cook to an internal temp of 165°F.

Can you cook frozen chicken tenderloins without thawing?

Yes, you can cook tenderloins straight from the frozen state. Just increase cook times by 5-10 minutes and monitor temperature carefully with a meat thermometer.

Should you thaw chicken tenderloins before cooking?

Thawing first is optional and only takes 10-15 minutes. It may allow seasonings to better penetrate the meat. But for most cooking methods, you can cook them frozen with great results.

What is the minimum internal temperature for cooked chicken?

Chicken should always be cooked to a minimum internal temperature of 165°F as measured by a food thermometer to kill any potential bacteria.

Can you cook raw frozen chicken tenderloins in a slow cooker?

It’s not recommended. Slow cookers may not heat evenly enough to safely cook frozen chicken from the start. Thaw first or add to a preheated slow cooker with simmering liquid.

How do you know when frozen chicken tenderloins are done cooking?

They are fully cooked when the thickest part of the tenderloin reaches 165°F on a food thermometer. Meat should be white and firm with no pinkness. Juices should run clear.

Can you bread and fry frozen chicken tenderloins?

Yes, frozen tenderloins can be breaded and fried for dishes like chicken fingers or chicken parmesan. Cook at 350°F until crispy and 165°F internal temperature.

How long do cooked chicken tenderloins last in the fridge?

Cooked chicken tenderloins stay fresh 3-4 days when stored in a sealed container in the refrigerator. Reheat leftovers fully to 165°F before eating.

Make Any Meal a Breeze

After reading this guide, you should feel confident about how to cook frozen chicken tenderloins using a variety of fool-proof methods. Proper seasoning, temperature and food safety are key for delicious, tender results.

Keep a stash of versatile chicken tenderloins on hand for lightning-fast, budget-friendly meals anytime. Whip up chef-worthy dishes like chicken parmesan, fajitas, kabobs and so much more without all the fuss. With the proper techniques, you can reinvent basic chicken tenderloins in endless flavorful ways for any meal or occasion.