Easy Tips on Cooking Chicken Tenderloins

Cooking chicken tenderloins is an easy and delicious way to enjoy a healthy protein in your diet. These small strips of chicken are versatile and can be cooked up quickly for a tasty meal. There are many ways to cook tenderloins, from baking and grilling to sautéing and frying. In this article, we will provide some easy tips on how to cook chicken tenderloins to perfection.

Easy Tips on Cooking Chicken Tenderloins | Eat Urban Garden
Easy Tips on Cooking Chicken Tenderloins

What are Chicken Tenderloins

If you’re a fan of chicken, then you’ve probably heard of chicken tenderloins. The chicken tenderloins are a small strip of meat that is found attached to the underside of chicken breasts. Chicken tenderloins are a succulent, tender cut of meat that are perfect for a variety of dishes. Tenderloins are great for grilled, baked, fried, or sautéed dishes. They are leaner than chicken breasts but are still super flavorful.

What Makes Chicken Tenderloins Popular For Cooking

Chicken tenderloins are a popular cut of meat for many reasons. One of the reasons they are so popular is because they are easy to work with. Because the tenderloins are small, they cook quickly and evenly which makes them perfect for quick and easy meals. Another factor that makes them popular is because they are very versatile and can be used in a variety of dishes.

  • Low in Fat and High in Protein: Chicken tenderloins are leaner than chicken breasts and have a high protein content.
  • Quick Cooking: They cook quickly making them perfect for quick meals.
  • Easily Adaptable: They can be easily seasoned and added to a variety of dishes, including salads, pastas, stir-fries, and wraps.
  • Picky Eater Friendly: They are a great option for picky eaters as they are mild in flavor and have a tender texture.

How to Choose and Store Chicken Tenderloins

If you’re planning to cook chicken tenderloins for yourself or your family, you must ensure that you buy fresh and high-quality products. Here are some tips to help you choose and store chicken tenderloins:

Choose the Right Chicken Tenderloins

The first step to ensuring that you cook delicious and healthy chicken tenderloins is by choosing the right ones. Here’s how to do it:

  • Look for the color: Fresh and healthy chicken tenderloins should have a light pink color. If they appear gray or yellow, they’re not fresh.
  • Inspect the texture: Tenderloins should be smooth and moist. If you notice any slimy or sticky residues, avoid buying them.
  • Check the expiration date: Always check the “Best By” date on the package and make sure the chicken tenderloins are not expired.

Store Chicken Tenderloins Safely

Once you’ve got your chicken tenderloins home, it’s essential to store them properly to prolong their freshness and prevent bacteria growth. Here are some tips on how to do so:

  • Refrigerate the chicken as soon as possible: After purchasing chicken tenderloins, it’s important to keep them cold to prevent bacteria growth. Keep them in the refrigerator as soon as possible after purchasing them.
  • Store in airtight containers: To keep the chicken tenderloins fresh, store them in airtight containers, or seal packing bags to avoid moisture exposure. Properly wrapped tenderloins can last up to 2-3 days in the fridge.
  • Seperate from other foods: Store chicken tenderloins in a separate container away from other ready-to-eat foods with higher chances of carrying bacteria, such as vegetables and fruits.
  • Freeze for longer shelf life: To extend their shelf life, chicken tenderloins can be frozen as well in an airtight container or freezer bags for up to 6 months.

Preparation Tips for Chicken Tenderloins

Chicken tenderloins are a versatile and delicious protein that can be cooked in many ways. To ensure that your chicken dishes are always flavorful and juicy, you need to properly prepare your chicken tenderloins before cooking. Here are some tips on how to season, marinate, and tenderize your chicken tenderloins.

Seasoning Your Chicken Tenderloins

Seasoning your chicken tenderloins is an important step in the preparation process. You can use a variety of spices and herbs to add flavor and aroma to your chicken. Here are some of the best spices and herbs to use:

  • Garlic powder
  • Paprika
  • Cumin
  • Salt and pepper
  • Oregano
  • Thyme

Marinating Your Chicken Tenderloins

Marinating your chicken tenderloins is another technique to add flavor to your chicken. A marinade is a mixture of ingredients that your chicken will soak in. Here are some marinade recipes that you might want to try:

  1. Lemon-herb marinade: Mix together lemon juice, olive oil, garlic, rosemary, thyme, salt, and pepper.
  2. Teriyaki marinade: Combine soy sauce, brown sugar, garlic, ginger, and sesame oil.
  3. Barbecue marinade: Mix together ketchup, brown sugar, apple cider vinegar, Worcestershire sauce, garlic, and onion powder.

Tenderizing Your Chicken Tenderloins

Tenderizing your chicken tenderloins will make them more tender and juicy. Here are some ways to tenderize your chicken:

Use a meat mallet or the back of a frying pan to pound the chicken tenderloins until they are even in thickness. This will help the chicken cook more evenly and become more tender.

Marinade the chicken in an acidic liquid like lemon juice, vinegar, or buttermilk. The acid will help break down the proteins in the chicken, making it more tender.

By following these easy preparation tips, you’ll be able to cook perfect chicken tenderloins every time. Try out different recipes and techniques to find the ones that work best for you.

Cooking Methods for Chicken Tenderloins

Chicken tenderloins are a delicious and versatile cut of meat that can be used in a variety of dishes. From being the main ingredient in a salad to being used in tacos, soups, and more, chicken tenderloins are a staple in many kitchens. Here are some popular cooking methods that can be used to prepare chicken tenderloins:


Baking chicken tenderloins is a healthy and easy way to prepare them. Preheat the oven to 350°F and place the chicken tenderloins on a baking sheet that has been coated with cooking spray. Season the chicken with salt, pepper, and any other seasoning of your choice. Bake for 20-25 minutes or until the internal temperature reaches 165°F.


If you’re looking for a quick and easy way to prepare chicken tenderloins, frying is the way to go. Heat vegetable oil in a large frying pan over medium-high heat. Dredge the chicken in seasoned flour or breadcrumbs, shaking off any excess and fry for 3-4 minutes per side or until golden brown.


Grilling chicken tenderloins gives them a smoky flavor that can’t be achieved with other cooking methods. Preheat the grill to medium-high heat. Season the chicken with salt, pepper, and any other seasoning of your choice. Grill for 3-4 minutes per side or until the internal temperature reaches 165°F.


Sautéing is a fast and easy way to prepare chicken tenderloins. Heat a large frying pan over medium-high heat and add a small amount of oil. Season the chicken with salt, pepper, and any other seasoning of your choice. Add the chicken to the pan and cook for 3-4 minutes per side or until the internal temperature reaches 165°F.

Delicious and Healthy Chicken Tenderloin Recipes

Chicken tenderloins are easy to cook and are perfect for a variety of dishes such as salads, sandwiches, and stir-fries. Below are some healthy and delicious chicken tenderloin recipes.

Grilled Chicken Tenderloins

Grilled chicken tenderloins are the perfect dish for summer barbeques and parties. To make this dish, marinate chicken tenderloins in olive oil, lemon juice, garlic, salt, and pepper for at least 30 minutes. Preheat grill to medium heat and cook chicken for 4-5 minutes per side or until the internal temperature reaches 165 degrees Fahrenheit. Serve with a side salad or grilled vegetables.

Chicken Tenderloin Stir-fry

A stir-fry is a quick and easy way to get dinner on the table. Heat a tablespoon of oil in a wok or large skillet over medium-high heat. Add sliced chicken tenderloins, garlic, ginger, and vegetables such as broccoli, carrots, and bell peppers. Stir-fry until the chicken is cooked through and the vegetables are tender-crisp. Serve with steamed rice or noodles.

Chicken Tenderloin Caesar Salad

This healthy salad is easy to make and packed with flavor. Start by grilling or pan-searing chicken tenderloins until cooked through. Chop up crisp romaine lettuce and toss with Caesar dressing. Add sliced cherry tomatoes and croutons, then top with the cooked chicken tenderloins. Sprinkle with Parmesan cheese and enjoy.

Chicken Tenderloin Lettuce Wraps

These lettuce wraps are a great low-carb option for lunch or dinner. Pan-sear chicken tenderloins until cooked through, then chop into small pieces. Mix with avocado, red onion, cilantro, lime juice, and salt. Spoon the mixture onto crisp lettuce leaves such as Bibb or butter lettuce. Roll up and enjoy.

Chicken Tenderloin Tacos

Spice up your Taco Tuesday with these healthy chicken tacos. Season chicken tenderloins with chili powder, cumin, garlic powder, salt, and pepper, and pan-sear until cooked through. Serve on warm tortillas with lettuce, tomato, avocado, and a squeeze of lime juice. Top with your favorite hot sauce and enjoy.

FAQs About Cooking Chicken Tenderloins

If you’re looking for a tasty and healthy protein option, chicken tenderloins should be on your list. They’re versatile and quick to cook, making them perfect for busy weeknights. Here are some answers to frequently asked questions about cooking chicken tenderloins.

What is the Best Way to Cook Chicken Tenderloins?

The best way to cook chicken tenderloins will depend on your preference and the recipe you’re following. You can grill, bake, sauté, or even poach them. Grilling can add a smoky flavor to the meat and give it a nice char. Baking is a low-fat method that’s good for seasoned and breaded tenderloins. Sautéing produces a juicy and crispy texture. Poaching is best for tender and moist chicken dishes like soups and stews.

How Long Should You Cook Chicken Tenderloins?

The cooking time for chicken tenderloins will depend on the cooking method you’re using and the size of the tenderloins. If you’re grilling, they will take around 6-8 minutes per side. If you’re baking, they will take around 20-25 minutes at 375°F. If you’re sautéing, they will take around 4-5 minutes per side. If you’re poaching, they will take around 15-20 minutes at a low simmer.

What Temperature Should You Cook Chicken Tenderloins?

The internal temperature of cooked chicken tenderloins should reach 165°F to ensure they’re safe to eat. You can use a meat thermometer to check the temperature. If you’re grilling, aim for a grill temperature of 375-450°F. If you’re baking, preheat the oven to 375°F. If you’re sautéing, use medium-high heat. If you’re poaching, keep the temperature at a low simmer.

How Do You Season Chicken Tenderloins?

You can season chicken tenderloins with your favorite herbs, spices, and marinades. Popular seasonings include garlic, onion, paprika, cumin, chili powder, and Italian seasoning. You can also use lemon juice, lime juice, soy sauce, teriyaki sauce, and buffalo sauce for added flavor. To marinate tenderloins, mix the seasoning with oil, vinegar, or yogurt and leave them in the fridge for at least 30 minutes or up to overnight.

What Can You Serve with Chicken Tenderloins?

Chicken tenderloins pair well with a variety of side dishes, depending on the flavor profile. You can serve them with salads, roasted vegetables, baked potatoes, rice, noodles, or bread. For a healthier option, try steamed broccoli, grilled zucchini, or quinoa. For a comfort food fix, try mashed potatoes, mac and cheese, or cornbread.

Can You Freeze Cooked Chicken Tenderloins?

Yes, you can freeze cooked chicken tenderloins for up to 2-3 months. Make sure to let them cool down to room temperature before freezing and wrap them tightly in plastic wrap or a freezer bag. When you’re ready to use them, thaw them in the fridge overnight or in the microwave on the defrost setting. You can reheat them in the oven, on the stove, or in the microwave.

Happy Cooking, Friends!

We hope that you’ve enjoyed our simple tips on cooking chicken tenderloins. With these easy steps, you can make your own delicious and healthy chicken recipes right at home. Whether you’re cooking for your family or having guests over, chicken tenderloins are a great and versatile choice. Thanks for reading and don’t forget to come back for more tasty recipes!

Easy Tips on Cooking Chicken Tenderloins

Learn how to cook chicken tenderloins with these easy tips. From marinating to grilling, find out how to make the perfect chicken tenderloin recipe for your next meal.

  • 1 lb chicken tenderloins
  • 1/4 cup olive oil
  • 2 cloves garlic (minced)
  • 1 lemon (juiced)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp paprika
  1. In a bowl, whisk together olive oil, garlic, lemon juice, salt, black pepper, and paprika. Add chicken tenderloins and toss to coat. Marinate in the fridge for at least 1 hour.
  2. Preheat grill to medium-high heat. Remove chicken from marinade and discard remaining marinade. Grill chicken for 6-8 minutes per side, until golden brown and cooked through.
  3. Remove chicken from grill and let rest for a few minutes. Serve warm and enjoy!
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