The Ultimate Guide: How to Cook Frozen Chicken Tenderloins in the Oven

Listen, we’ve all been there. It’s 5 30 PM, you just got home from work, and you forgot to thaw the chicken But don’t worry! I’m gonna show you exactly how to cook frozen chicken tenderloins in the oven that turn out juicy and flavorful every single time

As a busy mom of three, frozen chicken tenderloins have saved my dinner plans more times than I can count. They’re affordable, versatile, and cook quickly from frozen – making them my secret weapon for hectic weeknights.

Why Cook Frozen Chicken Tenderloins in the Oven?

Before we dive into the cooking instructions, let’s talk about why the oven is actually one of the BEST methods for cooking frozen chicken tenderloins:

• Even cooking – The consistent heat ensures tenderloins cook through properly
• Hands-off method – Pop them in and go help with homework or take a breather
• Crispy exterior – You get that nice golden outside that’s hard to achieve with other methods
• Great for meal prep – Cook a big batch at once for the week ahead

What You’ll Need

Let’s gather our supplies before we start cooking

• Frozen chicken tenderloins (duh!)
• Baking sheet
• Parchment paper or aluminum foil (optional, but makes cleanup easier)
• Olive oil or cooking spray
• Your favorite seasonings (salt, pepper, garlic powder, etc.)
• Meat thermometer (highly recommended)

Step-by-Step Instructions

1. Preheat Your Oven

First things first – preheat your oven to 425°F (218°C). This higher temperature helps cook the frozen tenderloins quickly while still giving them a nice exterior.

2. Prepare Your Baking Sheet

While your oven is preheating, line a baking sheet with parchment paper or aluminum foil. This step isn’t strictly necessary, but trust me, your future self will thank you when it’s cleanup time!

3. Arrange the Frozen Tenderloins

Place your frozen chicken tenderloins on the prepared baking sheet. Make sure they’re not touching each other – we want some space between them so they cook evenly. If they’re stuck together, you might need to pry them apart gently.

4. Season Those Bad Boys

Now for the fun part! Lightly coat your tenderloins with olive oil or give them a quick spritz with cooking spray. This helps the seasonings stick and promotes browning.

Then, season generously! I usually go with:

• Salt and pepper (always)
• Garlic powder
• Paprika
• Italian herbs

But honestly, the sky’s the limit here. Use whatever seasonings you love or have on hand. Sometimes I use McCormick Montreal Steak Seasoning – sounds weird on chicken but it’s SO good!

5. Bake Until Done

Pop the tray into your preheated oven and bake for 20-25 minutes. At the halfway mark (around 10-12 minutes), flip the tenderloins to ensure even cooking.

The most important thing: chicken needs to reach an internal temperature of 165°F (74°C) to be safe to eat. I really recommend using a meat thermometer to check this – it’s the most reliable way to know they’re done without cutting them open and letting all the juices escape.

6. Rest Before Serving

Once your chicken has reached the proper temperature, take it out of the oven and let it rest for about 5 minutes before serving. This helps the juices redistribute throughout the meat, keeping it moist and tender.

Troubleshooting Tips

My chicken is still pink inside after the recommended cooking time

This can happen if your tenderloins are particularly thick or if your oven runs cooler than it says. Just pop them back in for another 5 minutes and check again with your meat thermometer.

The outside is burning but the inside isn’t done yet

If this happens, your oven temperature might be too high. For next time, try reducing the temperature to 400°F and cooking them a bit longer. For now, you can lower the temp and cover the tray loosely with foil to prevent further browning while the inside finishes cooking.

My tenderloins are dry and tough

Chicken tenderloins can overcook quickly because they’re relatively thin. Next time, check them a few minutes earlier with your thermometer, and remember that they’ll continue cooking slightly even after you take them out of the oven.

Jazzing Up Your Frozen Chicken Tenderloins

While plain seasoned tenderloins are great, sometimes I like to get creative with different flavors:

Sheet Pan Dinner

One of my absolute FAVORITE ways to use frozen chicken tenderloins is in a sheet pan dinner. You can toss in some veggies like butternut squash and brussels sprouts alongside your chicken for a complete meal with minimal cleanup.

Here’s how I do it:

1. Preheat oven to 425°F
2. Place frozen chicken on one end of a large sheet pan
3. Toss butternut squash cubes with olive oil and place on the opposite end
4. Bake for 10-15 minutes
5. Season chicken with your favorite seasoning
6. Add halved brussels sprouts (tossed in olive oil) to the center of the pan
7. Bake for another 15-20 minutes until everything is cooked through

Other Flavor Ideas

• BBQ Style: Brush with your favorite BBQ sauce during the last 5 minutes of cooking
• Lemon Herb: Add lemon slices on top and use herbs like rosemary and thyme
• Taco Seasoned: Use taco seasoning for a Mexican-inspired meal
• Honey Garlic: Mix honey, soy sauce, and garlic for a sweet and savory coating
• Buffalo: Toss in buffalo sauce after cooking for a spicy kick

How to Store and Reheat

If you have leftover cooked chicken tenderloins, store them in an airtight container in the fridge for up to 3-4 days.

To reheat without drying them out:

1. Preheat oven to 350°F
2. Place tenderloins on a baking sheet
3. Add a tablespoon of water or chicken broth to the pan (creates steam)
4. Cover loosely with foil
5. Heat for about 10 minutes or until warmed through

Time-Saving Tip: Batch Cooking

When I’m really on top of my game, I’ll cook a big batch of chicken tenderloins at the beginning of the week. Then I can:

• Slice them for salads
• Chop them for pasta dishes
• Shred them for tacos or quesadillas
• Pack them in lunch boxes
• Add them to stir-fries

Final Thoughts

Cooking frozen chicken tenderloins in the oven is seriously one of the easiest ways to get dinner on the table fast. With this method, you don’t need to stress about thawing chicken ahead of time, which is a HUGE time-saver for busy folks.

The best part? Once you master this basic technique, you can customize it with different seasonings and sides to create countless meals your family will love.

So next time you’re staring at that bag of frozen chicken tenderloins, remember – you’re just 25 minutes away from a delicious, protein-packed meal!

FAQs About Cooking Frozen Chicken Tenderloins

Can I cook frozen chicken tenderloins in the oven without thawing them first?
Absolutely! That’s the whole point of this method. Just add a few extra minutes to the cooking time compared to thawed tenderloins.

Is it safe to cook chicken directly from frozen?
Yes, it’s perfectly safe as long as you cook it to the proper internal temperature of 165°F.

How long do frozen chicken tenderloins take to cook in the oven?
Generally, they take about 20-25 minutes at 425°F, but always check with a meat thermometer to be sure.

Can I use this same method for other cuts of frozen chicken?
This method works best for relatively thin cuts like tenderloins and thin breasts. Thicker pieces like whole breasts, thighs, or drums will need longer cooking times and possibly different temperatures.

What’s the difference between chicken tenders and chicken tenderloins?
Chicken tenders are often made from chicken breast meat, while tenderloins are an actual muscle that runs along the breast. However, the terms are often used interchangeably in packaging, and both can be cooked using this method.

Do you have any favorite ways to season your chicken tenderloins? I’d love to hear your ideas in the comments below!

Happy cooking!