Chicken tenderloins are a small, delicate strip of meat found underneath the chicken breast. They are lean, tender, and cook quickly, making them a favourite for stir-fries, grilling, and breaded tenders.
Despite their name, chicken tenderloins are not the same as chicken breast. While both cuts come from the same part of the chicken, tenderloins are softer in texture and slightly more flavourful due to their higher moisture content.
If you’ve ever enjoyed crispy chicken tenders at a restaurant, chances are they were made from chicken tenderloins. But these versatile cuts can be used in a variety of recipes beyond deep frying.
Where Do Chicken Tenderloins Come From?
Chicken tenderloins are located just under the breast, attached by a thin membrane. Each chicken has two tenderloins, one on each side.
Because of their placement, tenderloins are naturally more tender than the breast. They are not overworked muscles, which makes them softer and juicier.
Chicken Tenderloins vs. Chicken Breast: What’s the Difference?
Many people assume that chicken tenderloins and chicken breast are the same, but there are a few key differences.
| Feature | Chicken Tenderloins | Chicken Breast |
| Size | Smaller, about 10-12cm long | Larger, thicker |
| Texture | Softer, more tender | Slightly firmer |
| Moisture Content | More moisture, juicier | Can dry out faster |
| Cooking Time | Cooks quickly | Takes longer |
| Best Cooking Methods | Stir-frying, pan-searing, breading | Baking, grilling, roasting |
Chicken tenderloins are more delicate and cook faster, while chicken breast is better for recipes requiring a firmer texture.
How to Prepare Chicken Tenderloins for Cooking
To get the best results, follow these simple preparation steps before cooking.
1. Remove the White Tendon
Each tenderloin has a small white tendon running through it. While it’s edible, it can be chewy. Use a sharp knife or kitchen scissors to remove it.
2. Pound for Even Cooking
Chicken tenderloins cook quickly, but if some pieces are thicker than others, they may cook unevenly. Lightly pound them with a meat mallet for even thickness.
3. Marinate for Extra Flavour
Because tenderloins are lean, they benefit from a quick marinade. Even 30 minutes in olive oil, lemon juice, and garlic makes a difference.
Best Ways to Cook Chicken Tenderloins
Chicken tenderloins can be cooked in many ways, depending on whether you want a crispy, juicy, or lightly seasoned dish.
Pan-Searing for a Quick, Golden Finish
Pan-searing is one of the best ways to cook tenderloins fast while keeping them juicy.
How to Pan-Sear Chicken Tenderloins:
- Heat 1-2 tablespoons of oil in a pan over medium heat.
- Season the tenderloins with salt, pepper, and garlic powder.
- Cook for 3-4 minutes per side, flipping only once.
- Remove from heat and let them rest for 5 minutes.
✔ Pro Tip: Don’t overcrowd the pan. Cook in batches if needed.
Oven-Baking for a Hands-Off Approach
Baking is ideal for meal prep or when cooking for a crowd.
How to Bake Chicken Tenderloins:
- Preheat the oven to 200°C (400°F).
- Place tenderloins on a lined baking tray and brush with olive oil.
- Season with paprika, oregano, and black pepper.
- Bake for 12-15 minutes, flipping halfway through.
- Let them rest before serving.
✔ Pro Tip: Brush with a little butter or olive oil before baking to keep them moist.
Air-Frying for a Healthy, Crispy Option
Air-frying gives tenderloins a crispy, golden exterior 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 in a single layer in the air fryer basket.
- Cook for 8-10 minutes, flipping once.
✔ Pro Tip: For extra crunch, spray lightly with oil before cooking.
Grilling for Smoky, Charred Flavour
Grilled chicken tenderloins are quick, juicy, and full of smoky flavour.
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 those classic grill marks.
Seasoning and Marinades for Chicken Tenderloins
Chicken tenderloins are versatile and absorb flavour well. Here are some seasoning ideas:
Simple Seasoning Blends:
- Classic: Salt, pepper, garlic powder, onion powder
- Smoky BBQ: Paprika, cumin, brown sugar
- Italian Herb: Oregano, thyme, basil
Best Marinades for Extra Flavour:
- Lemon Garlic: Olive oil, lemon juice, minced garlic
- Soy Honey Glaze: Soy sauce, honey, sesame oil
- Spicy Cajun: Cayenne pepper, smoked paprika, black pepper
✔ Pro Tip: Always pat tenderloins dry before cooking to help seasoning stick.
Common Mistakes to Avoid When Cooking Chicken Tenderloins
Overcooking
Tenderloins cook faster than chicken breast, so keep an eye on them. Use a meat thermometer and remove them at 75°C (165°F).
Skipping the Resting Time
Letting tenderloins rest for 5 minutes after cooking helps keep them juicy.
Not Using Enough Seasoning
Since tenderloins are mild in flavour, they need a good amount of seasoning or marinade.
Cooking on High Heat Only
Searing at high heat is great for a golden crust, but lower the heat to medium to finish cooking through without drying them out.
Final Thoughts: The Best Way to Enjoy Chicken Tenderloins
Now that you know everything about chicken tenderloins, you can cook them to perfection every time. Whether grilled, baked, or pan-seared, the key is quick cooking, proper seasoning, and avoiding overcooking.
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Need more cooking tips? Contact Gingin Beef for expert advice on the best chicken cuts.
FAQs About Chicken Tenderloins
Are chicken tenderloins healthier than chicken breast?
They have similar nutrition, but tenderloins contain slightly more fat, making them juicier.
Can I substitute chicken breast for tenderloins?
Yes, but adjust the cooking time since breasts take longer to cook.
Should I remove the tendon from chicken tenderloins?
Yes, for the best texture. The tendon can be tough when cooked.
Can I freeze raw chicken tenderloins?
Yes, they freeze well for up to 6 months in airtight containers.
How do I reheat chicken tenderloins without drying them out?
Reheat in the oven at 180°C (350°F) for 5-7 minutes or in a covered pan over low heat.