My Turkey Tenderloin recipe is a delicious and easy dinner idea. This perfect turkey breast tenderloin rests in the best marinade, and then bakes up for a simple, healthy, delicious dinner.
I have such a delicious dinner recipe for you today that requires so little hands on time. Marinating meat and baking it before dinner may take a little bit of planning, but it is so worth it. With this turkey tenderloin recipe we are using a really simple marinade with ingredients you probably already have on hand.
What we are left with after baking is a melt in your mouth turkey tenderloin that is full of smokey flavor with the smallest hints of sweet and spice. This is a light and healthy low carb dinner that you will come back to over and over. Reader Review
Another delicious recipe from you! We really enjoyed this and I was apprehensive of the marinade, but it was so good. Another one of your recipes I would recommend.
Turkey tenderloin is an underappreciated and healthy cut of meat that can be a nutritious addition to your diet. But is turkey tenderloin really good for you? In this article, we’ll take a detailed look at the benefits of turkey tenderloin, how to cook it, and why you should consider adding it to your meal plan.
What is Turkey Tenderloin?
Turkey tenderloin is a thick, fleshy strip of meat that comes from the breast of a turkey, specifically between the two breasts It’s sometimes called turkey fillet or turkey cutlets
Turkey tenderloin is very lean and contains no skin or bone. A 3-ounce serving contains around 120 calories and 25 grams of protein, with minimal fat or carbs. It’s even leaner than popular cuts like turkey breast or ground turkey.
The Nutritional Benefits of Turkey Tenderloin
Here are some of the main benefits of adding turkey tenderloin to your diet:
High in Protein
With about 25 grams of protein per 3-ounce serving, turkey tenderloin is an excellent source of this important nutrient. Protein provides the building blocks for muscle growth and repair.
Low in Fat and Calories
Turkey tenderloin is over 90% lean, meaning it’s low in fat and calories. This makes it a smart choice if you’re watching your weight.
Rich in B Vitamins
Turkey contains a number of B vitamins like B6, B12, niacin, and pantothenic acid. These support energy levels, brain function, and nervous system health.
Good Source of Selenium
Turkey tenderloin provides over 30% of the RDI for selenium in a 3-ounce serving. Selenium acts as an antioxidant and supports immune function.
Versatile
Turkey tenderloin is mild in flavor and easy to season, making it versatile to use in a variety of cuisines and dishes.
How to Cook Turkey Tenderloin
Turkey tenderloin is easy to cook and prepare. Here are some simple cooking methods:
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Pan-Sear: Season the tenderloin with salt, pepper, herbs, or spices. Heat oil in a skillet over medium-high heat and cook the tenderloin for 3-5 minutes per side until browned.
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Bake: Preheat oven to 375°F. Rub the tenderloin with oil and seasonings. Place on a baking sheet and bake for 25-35 minutes until the internal temperature reaches 165°F.
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Grill: Heat grill to medium-high heat. Oil and season the tenderloin. Grill for 6-8 minutes per side until cooked through. Watch closely to avoid overcooking.
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Braise or Stew: Brown the tenderloin then simmer in broth, tomatoes, or sauce for 1-2 hours until very tender. Works great for stews, chili, etc.
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Marinate: Soak the tenderloin for 30 mins – overnight in a marinade of your choice to add big flavor. Popular options are teriyaki, Italian dressing, or citrus juices.
Healthy Turkey Tenderloin Recipe Ideas
Turkey tenderloin is endlessly adaptable. Here are some healthy recipe ideas to give it a try:
- Turkey Tenderloin Gyros – with tzatziki sauce, tomatoes, onion, in a pita
- Turkey Tenderloin Stir Fry – with veggies and teriyaki or sesame sauce
- Grilled Turkey Tenderloin Salad – with mixed greens, avocado, bell pepper, onion, balsamic dressing
- Turkey Tenderloin Chili – add to veggie chili along with beans and tomatoes
- Turkey Tenderloin Tacos – topped with salsa, avocado, cotija cheese
- Turkey Tenderloin Piccata – sauteed with lemon, butter, capers over pasta
- Balsamic Glazed Turkey Tenderloin- seared then roasted with an easy balsamic glaze
Nutrition Facts of Turkey Tenderloin
Looking at the nutrition facts, a 4 oz serving of turkey tenderloin contains:
- 120 calories
- 28g protein
- 0.5g fat
- 0g carbs
- Rich in vitamins like B6, B12, selenium
So turkey tenderloin is very low in fat and carbs but high in protein. It’s also low in calories compared to fattier cuts of meat.
Is Turkey Tenderloin Healthy: The Verdict
Based on its impressive nutrition profile, turkey tenderloin is one of the healthiest cuts of meat available. Here’s a quick summary of the main benefits:
- Extremely lean and low in fat, calories, and carbs
- Excellent source of protein to support muscle growth and repair
- Rich in B vitamins, selenium, zinc, and other nutrients
- Versatile to use in all types of recipes from gyros to tacos
- Easy to cook quickly on the stove, grill or in the oven
Compared to popular options like ground turkey and turkey breast, tenderloin is lower in fat and calories ounce for ounce. It can be cooked quickly on the stovetop or grill and takes well to marinades and spice rubs.
Turkey tenderloin is extremely versatile. You can slice it thin for sandwiches or salads, chop it up for chilis and sloppy joes, or leave whole to grill, bake, or braise in tasty sauces.
Frequently Asked Questions
Is turkey tenderloin a good source of protein?
Yes, turkey tenderloin is an excellent source of lean protein, with about 25g per 3oz serving. This makes it a great choice for boosting your protein intake.
How does turkey tenderloin compare to chicken breast?
Turkey tenderloin is slightly leaner than chicken breast. A 3oz serving of turkey tenderloin has 120 calories and 0.5g fat compared to 140 calories and 3g fat in chicken breast. The protein content is similar.
Can you eat turkey tenderloin raw?
It’s not recommended to eat turkey tenderloin raw due to the risk of salmonella and other foodborne illnesses. Always cook poultry products to 165°F internally before eating.
Is turkey tenderloin expensive?
Turkey tenderloin is on the affordable end for meat, typically costing around $7-9 per pound. It’s cheaper than high-end cuts like beef tenderloin.
How do you cook turkey tenderloin in the oven?
Preheat oven to 375°F. Rub the tenderloin with oil and seasonings. Place on a baking sheet and roast for 25-35 minutes until internal temp reaches 165°F. Let rest 5 minutes before slicing.
What’s the best way to grill turkey tenderloin?
Oil and season the tenderloin with your favorite spices. Grill over medium-high heat for 6-8 minutes per side until cooked through. Use a meat thermometer to ensure it reaches 165°F. Avoid overcooking.
Can you freeze raw turkey tenderloin?
Yes, it’s safe to freeze raw turkey tenderloin. Wrap tightly in plastic wrap or foil and freeze for up to 3 months. Thaw in the fridge before cooking.
What’s the difference between turkey cutlets and tenderloin?
Turkey cutlets are thin slices of turkey breast meat pounded flat. Turkey tenderloin is a whole piece of meat from near the breast. Cutlets cook quicker while tenderloin is more versatile.
Is turkey tenderloin already cooked?
No, raw turkey tenderloin is not pre-cooked. It needs to be cooked to an internal temperature of 165°F before eating to eliminate bacteria. Pre-cooked, deli-style turkey tenderloin is available but not as common.
How Long to Marinate
A common misconception is that you can’t marinate meat for too long. Or that the longer you marinate the meat the better. This is actually not true. The acid that we use in a marinade, in this case the apple cider vinegar and the lime juice, are great because they break down the outside of the meat. This allows the rest of the flavors to penetrate the meat.
However, if you marinate meat for too long, the meat will break down too much. This will lead to meat that isn’t tender, but rather gummy. No one wants that. A good rule of thumb is to not marinate your meat for longer than 24 hours. Because the turkey tenderloin is already quite tender, you can get away with marinating this for just 30 minutes.
Besides a great marinade, the other key to keeping a turkey moist when cooking is to not over cook it. This recipe goes from underdone to done very quickly. In our oven, it reached an internal temperature of 165 degrees Fahrenheit at about 47 minutes.
I highly recommend investing in an instant read thermometer so that you can pull this out of the oven right when it hits 165 degrees Fahrenheit. You can even it pull it out a minute or two before and it will continue cooking outside of the oven. Don’t be shy about testing the meat. At about 40 minutes take a read of it so you know how quickly it is cooking. TOP PICK
Instant Read ThermometerThis is my favorite instant read thermometer. It is perfect for this recipe because you can leave it in the meat while it cooks in the oven.
Leftover turkey tenderloin should be stored in an airtight container in the refrigerator for up to four days. You can reheat leftovers in a covered baking dish in the oven at 350 degrees for 30 minutes. I suggest adding a little bit of chicken broth to the dish to prevent your leftovers from drying out.
Alternatively, you can eat leftovers cold as part of a turkey sandwich. This would be especially delicious as part of a grilled cheese sandwich with some ranch dressing and cheddar cheese. As with any leftovers, you should only reheat them once and you should always use your best discretion.
