Chicken tenderloins are often confused with chicken breast, but they are actually a separate cut of meat. Found beneath the breast, tenderloins are softer, more delicate, and cook faster than regular chicken breast.
Because of their small size and lean texture, they absorb flavour well but can dry out quickly if overcooked. This is why knowing how to cook chicken tenderloins properly is key to keeping them juicy and tender.
Preparing Chicken Tenderloins for Cooking
Before you start cooking, preparing the tenderloins correctly ensures the best results.
Remove the Tough Tendon
Each chicken tenderloin has a thin white tendon running through it. While it is edible, it can be chewy. Use a sharp knife or kitchen scissors to remove it for a more tender bite.
Pat Dry for Better Texture
Moisture prevents proper browning. Always pat tenderloins dry with a paper towel before seasoning or cooking.
Marinate for Extra Flavour
Chicken tenderloins benefit from a quick marinade. Even 30 minutes in olive oil, lemon juice, and herbs helps enhance their flavour and tenderness.
Best Cooking Methods for Chicken Tenderloins
1. Pan-Fried Chicken Tenderloins – Quick and Golden
Pan-frying is a great way to get a golden-brown crust while keeping the inside juicy.
How to Pan-Fry Chicken Tenderloins:
- Heat 1-2 tablespoons of oil in a pan over medium heat.
- Season the tenderloins with salt, pepper, and garlic powder.
- Place them in the pan and cook for 3-4 minutes per side, flipping once.
- Let them rest for 5 minutes before serving.
✔ Pro Tip: Don’t move the chicken too much while cooking. This helps create a better sear.
2. Oven-Baked Chicken Tenderloins – Even Cooking with Less Effort
Baking is an easy way to cook tenderloins without needing to watch them closely.
How to Bake Chicken Tenderloins:
- Preheat the oven to 200°C (400°F).
- Lightly grease a baking tray and place the tenderloins in a single layer.
- Season with paprika, garlic powder, and oregano for extra flavour.
- Bake for 12-15 minutes, flipping halfway through.
- Let them rest before serving.
✔ Pro Tip: For extra moisture, brush with melted butter or olive oil before baking.
3. Air-Fried Chicken Tenderloins – Crispy with Less Oil
Air-frying gives tenderloins a crispy texture without deep frying.
How to Air-Fry Chicken Tenderloins:
- Preheat the air fryer to 200°C (400°F).
- Lightly coat the tenderloins with breadcrumbs or seasoning.
- Place them in a single layer in the air fryer basket.
- Cook for 8-10 minutes, flipping once.
✔ Pro Tip: Spray lightly with oil before cooking for a crunchier crust.
4. Grilled Chicken Tenderloins – Smoky and Juicy
Grilling adds a smoky depth of flavour and works well for marinades.
How to Grill Chicken Tenderloins:
- Preheat the grill to medium-high heat.
- Marinate the tenderloins for 30 minutes before grilling.
- Grill for 3-4 minutes per side, flipping once.
✔ Pro Tip: Use a grill pan if cooking indoors to get nice grill marks.
Best Seasonings and Marinades for Chicken Tenderloins
Since chicken tenderloins are mild in flavour, they work well with a variety of seasonings.
Simple Dry Seasoning Ideas:
- Classic: Salt, black pepper, garlic powder
- Spicy Cajun: Paprika, cayenne, onion powder
- Herb Blend: Oregano, thyme, rosemary
Flavourful Marinades:
- Lemon Garlic: Olive oil, minced garlic, lemon juice
- Honey Soy: Soy sauce, honey, ginger
- Smoky BBQ: Worcestershire sauce, smoked paprika, brown sugar
✔ Pro Tip: Marinate for at least 30 minutes (or overnight) for the best flavour.
Avoid These Common Mistakes When Cooking Chicken Tenderloins
1. Overcooking and Drying Them Out
Because tenderloins are small, they cook faster than chicken breast. Always remove them from heat once they reach 75°C (165°F).
2. Skipping the Resting Time
Letting the chicken rest for 5 minutes before slicing helps keep it juicy.
3. Using Too Much Heat
High heat can burn the outside before the inside is fully cooked. Use medium heat for pan-frying and moderate temperatures for baking.
4. Not Seasoning Properly
Since tenderloins are mild in taste, they need a good amount of seasoning or marinade.
Perfect Chicken Tenderloins Every Time
Now that you know how to cook chicken tenderloins, you can enjoy juicy, tender, and flavourful chicken in a variety of ways. Whether you grill, bake, pan-fry, or air-fry, the key is quick cooking, proper seasoning, and resting time.
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FAQs
How long should I cook chicken tenderloins?
Cooking times vary by method:
- Pan-fry: 3-4 minutes per side
- Bake: 12-15 minutes at 200°C
- Grill: 3-4 minutes per side
- Air-fry: 8-10 minutes at 200°C
Can I cook tenderloins from frozen?
Yes, but increase the cooking time by 5-7 minutes and ensure they reach 75°C (165°F).
What’s the best way to reheat chicken tenderloins?
Reheat in the oven at 180°C (350°F) for 5-7 minutes to maintain moisture.
Should I remove the tendon from chicken tenderloins?
Yes, as it can be tough and chewy when cooked.
Can I substitute chicken breast for tenderloins?
Yes, but adjust the cooking time. Chicken breast takes longer to cook.