Easy Tips for Cooking Juicy Chicken Tenderloin

If you’re tired of eating dry and bland chicken tenders, then you’ve come to the right place. Cooking juicy chicken tenderloin isn’t rocket science, but it does require a few tricks and tips. In this article, we’ll show you some easy tips for cooking juicy chicken tenderloin that will make your taste buds dance. From marinating to seasoning and cooking times, we’ve got you covered. Say goodbye to boring and tasteless chicken tenders and say hello to juicy and flavorful ones.

Easy Tips for Cooking Juicy Chicken Tenderloin | Eat Urban Garden
Easy Tips for Cooking Juicy Chicken Tenderloin

The Benefits of Chicken Tenderloin

Chicken tenderloin is a versatile and flavorful source of protein that is a staple in many households. Incorporating chicken tenderloin into your meals can provide numerous health benefits, such as:

1. High Protein Content

Chicken tenderloin is a lean source of protein that can help you meet your daily protein requirements. Consuming adequate protein is essential for maintaining healthy muscles, bones, and skin. The average serving of chicken tenderloin contains around 30 grams of protein, making it an excellent protein source for those who lead an active lifestyle.

2. Versatility in Recipes

Chicken tenderloin is easy to prepare and can be used in a variety of recipes. Whether you’re grilling, baking, or sautéing, chicken tenderloin can be cooked in many ways to deliver a delicious meal. It’s also a great addition to salads, sandwiches, and wraps, making it a versatile ingredient to have on hand.

Choosing the Right Chicken Tenderloin

Chicken tenderloin is a versatile and affordable cut of chicken that can be used in a variety of recipes. When choosing chicken tenderloin, it is important to consider the cut, quality, and packaging to ensure that you are selecting the best option for your dish.


Chicken tenderloin is a part of the chicken breast that is located underneath the breast, near the bone. It is a long, narrow strip of meat that is very tender and has a mild flavor. There are different cuts of chicken tenderloin available, including:

  • Whole Tenderloin: This is the entire tenderloin strip, which is usually 6-8 inches in length.
  • Butterfly Tenderloin: This is the whole tenderloin that has been cut lengthwise and opened up, making it thinner and wider.
  • Tenderloin Tips: These are the smaller pieces of tenderloin that are left over after the larger cuts have been made.


When choosing chicken tenderloin, it is important to look for high-quality meat. Look for tenderloin that is pink and firm, with no signs of discoloration or bruising. Avoid tenderloin that has a slimy texture or a strong odor, as this may be a sign of spoilage.


Chicken tenderloin is often sold in vacuum-sealed packaging or on a tray with plastic wrapping. When choosing packaged tenderloin, look for meat that is well-sealed and has not been damaged or cut in any way. Check the expiration date and make sure that the chicken has been properly refrigerated.

Tip: If you are unsure about the quality of the chicken tenderloin, ask the butcher or meat department staff for assistance. They can help you select the best option and may even be able to provide additional cooking tips.

Brining Chicken Tenderloin

If you are looking for a surefire way to make your chicken tenderloin juicy, then brining is the way to go. Brining refers to soaking the meat in a salt-and-water solution before cooking it. This helps the meat to retain more moisture and become tender, resulting in a juicier and more flavorful final product.

Benefits of Brining

The process of brining helps the chicken tenderloin to absorb water and salt, which is then retained during cooking. The salt breaks down some of the proteins in the meat, which makes it more tender and moist when cooked. Additionally, brining allows the meat to absorb any additional flavors that you choose to add to the solution, such as herbs, spices, or garlic.

  1. Recipe for a Simple Brine Solution:
Ingredients Amount
Water 4 cups
Kosher salt 1/4 cup
Brown sugar 1/4 cup

To create the brine solution, combine the water, kosher salt, and brown sugar in a large bowl or container. Stir until the salt and sugar have dissolved completely. Add your chicken tenderloin to the container and make sure that it is fully submerged in the brine. Cover the container with plastic wrap or a lid and refrigerate for at least two hours, up to overnight. When you are ready to cook the chicken, remove it from the brine and rinse it thoroughly under cold water to remove any excess salt. Pat the chicken dry with paper towels and cook according to your preferred method.

Marinating Chicken Tenderloin

If you want to learn how to cook juicy chicken tenderloin, marinating the chicken is one technique that can greatly improve the flavor and texture of the meat. Here are some tips on how to marinate chicken tenderloin:

The Right Ingredients to Use

Marinades often consist of an acidic component, such as vinegar or citrus juice, and oil, herbs, and spices. For chicken tenderloin, you’ll want to use a marinade that complements the flavor of the meat but doesn’t overpower it. Some popular ingredients for chicken marinades include:

  • Lemon juice or zest
  • Garlic
  • Ginger
  • Olive oil
  • Honey
  • Soy sauce

The Recommended Marinade Time

The length of time you marinate chicken tenderloin will depend on a few factors, such as the strength of your marinade and how thick your chicken pieces are. Here are some general guidelines for marinating chicken tenderloin:

  1. For a simple marinade that won’t overpower the chicken’s natural flavor, marinate for 30 minutes to an hour.
  2. If you’re using a more potent marinade, you might want to marinate for up to 4 hours.
  3. Don’t marinate chicken tenderloin for more than 24 hours, or the meat will start to break down and become mushy.

How to Marinate Chicken Tenderloin

Marinating chicken tenderloin is easy. Here’s how:

  1. Place your chicken tenderloin in a large resealable plastic bag or a shallow dish.
  2. Pour your marinade over the chicken, making sure that each piece is thoroughly coated.
  3. If you’re using a plastic bag, seal it and gently massage the chicken to distribute the marinade. If you’re using a dish, cover it with plastic wrap and refrigerate.
  4. Marinate in the refrigerator for the recommended amount of time, turning the chicken occasionally to ensure that it’s evenly marinated.

Pro tip: To prevent bacterial growth, don’t reuse marinade that’s come into contact with raw chicken. Discard any leftover marinade or boil it for at least 5 minutes before using it as a sauce.

Cooking Chicken Tenderloin on the Grill

If you love using the grill and want to cook juicy chicken tenderloin, then you’ve come to the right place. Grilling chicken tenderloin may seem like a daunting task, but it’s easier than you think. In this article, we’ll give you some tips on how to grill chicken tenderloin to perfection.

Preheat your Grill

Before grilling chicken tenderloin, you should always preheat your grill. This ensures that the grill grates are hot enough to sear the chicken and prevent it from sticking to the grates. Preheat your grill to medium-high, around 400-450°F.

Season your Chicken Tenderloin

Chicken tenderloin can be seasoned with a number of different spices and herbs to make it more flavorful. You can use simple seasoning such as garlic, salt, and pepper, or a dry rub of your preferred seasonings. Marinades are also great to add flavor to the meat. To do this, prepare your marinade and let the chicken sit in it for at least 30 minutes before cooking.

Flip the Meat

Flipping the meat is an important step to ensure that the chicken is cooked evenly. After grilling for a few minutes on one side, use a pair of tongs to flip the chicken over and cook for a few more minutes on the other side. This also helps to get those perfect grill marks.

Check the Internal Temperature

Once you’ve grilled the chicken tenderloin for a few minutes on each side, check the internal temperature using a meat thermometer. Make sure that the minimum safe internal temperature is 165°F, otherwise, continue cooking the chicken.

Rest the Meat

It’s important to rest the meat before cutting into it. This allows the juices to redistribute and results in more tender and juicy chicken. After cooking, let the chicken rest for a few minutes before cutting and serving.

Cooking Chicken Tenderloin in the Oven

When it comes to cooking chicken tenderloin, using an oven is one of the easiest and most fuss-free methods. Here are some tips and tricks for baking delicious and juicy chicken tenderloin:

Seasoning Suggestions

Before baking your chicken tenderloin, it’s important to season it well to enhance its flavor. Here are some simple seasoning suggestions:

  • For a classic flavor, sprinkle salt and pepper over the chicken before baking it.
  • For a more exciting taste, mix together some garlic powder, onion powder, paprika, and dried herbs, and rub the mixture over the chicken.
  • If you prefer a tangy flavor, marinate the chicken in a mixture of lemon juice, olive oil, and herbs for a few hours before baking it.

Cooking Temperature and Time

The ideal temperature and baking time for chicken tenderloin depend on the size and thickness of the meat. Here’s a general guideline:

  • Preheat your oven to 400°F (205°C).
  • Place the chicken on a baking sheet lined with parchment paper or aluminum foil.
  • Bake the chicken for 18-20 minutes or until the internal temperature reaches 165°F (74°C).
  • If your chicken tenderloin is thicker or larger, you may need to increase the baking time by a few minutes.

Simple Oven Recipes to Try Out

  1. Baked Chicken Tenderloin with Honey Mustard Sauce: In a small bowl, mix together 2 tablespoons of honey, 1 tablespoon of dijon mustard, 1 tablespoon of olive oil, and some garlic and herbs. Brush the mixture over the chicken tenderloin and bake for 20 minutes. Serve with some steamed vegetables and enjoy!
  2. Baked Chicken Tenderloin with Tomatoes and Basil: Cut some cherry tomatoes in half and place them on the baking sheet with the chicken. Drizzle some olive oil over the chicken and tomatoes, sprinkle some salt and black pepper, and bake for 20 minutes. Once it’s done, garnish with fresh basil leaves and serve hot.

Thanks for cooking with us!

We hope you enjoyed our easy tips for cooking juicy chicken tenderloin! Don’t forget to visit us again for more delicious recipes. Experiment with different spices and techniques to make your chicken tenderloin unique and tasty. Share your cooking experience with us in the comments section!

Easy Tips for Cooking Juicy Chicken Tenderloin

Learn how to cook juicy chicken tenderloin with these easy tips. This recipe is perfect for a quick and healthy meal, full of proteins and flavor.

  • 4 chicken tenderloins
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1 tbsp butter
  1. Preheat the oven to 375°F. Season the chicken tenderloins with salt, pepper, garlic powder, and smoked paprika.
  2. Heat a large pan over medium-high heat and add olive oil. Once the oil is hot, add chicken tenderloins and cook for 3-4 minutes on each side, or until browned. Remove from heat.
  3. Place the chicken tenderloins in a baking dish and add butter on top of each tenderloin. Bake in the oven for 15-20 minutes, or until fully cooked and the internal temperature reaches 165°F.
  4. Remove from the oven and let the chicken rest for 5 minutes before slicing. Serve with your favorite side dish and enjoy!
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