Chicken tenderloins are a quick and easy protein to cook for a weeknight meal. They are the pectoralis minor muscle attached to the underside of chicken breast and known for their tenderness. When cooked properly, chicken tenderloins come out moist, juicy and flavorful. Cooking them at the right temperature and time is key.
What temperature to cook chicken tenderloins?
The recommended safe minimum internal temperature for chicken is 165°F. This temperature kills any potentially harmful bacteria like Salmonella. Using an instant-read thermometer is the most accurate way to determine doneness. Insert the thermometer into the thickest part of the tenderloin, avoiding bone. The temperature should read 165°F after cooking.
As for oven temperature, 350°F is ideal for chicken tenderloins. This moderately hot temperature evenly cooks the chicken through without drying it out. Lower oven temperatures (250°F-325°F) will result in uneven cooking and higher temperatures (375°F-400°F) may cause the exterior to burn before the inside is cooked through.
How long to cook chicken tenderloins at 350°F?
Cooking times will vary based on the size and thickness of the tenderloins. Here are general guidelines:
- Tenderloins 1/2 inch thick – 10-12 minutes
- Tenderloins 3/4 inch thick – 15-18 minutes
- Tenderloins 1 inch thick – 18-22 minutes
To ensure food safety and account for carryover cooking, check the internal temperature about 5 minutes before the recommended time. If not yet at 165°F, continue cooking and check temperature again at the end until it reaches the safe 165°F minimum.
Factors that affect chicken tenderloin cook time
There are a few factors that can impact total cooking time for chicken tenderloins in the oven at 350°F:
- Size – Larger tenderloins will require more time to cook through.
- Thickness – Thicker cuts will need longer cooking than thinner ones.
- Bone-in or boneless – Bone-in will take slightly longer than boneless.
- Cooking method – Grilling or pan frying will be faster than baking.
- Temperature of meat – Chicken straight from the fridge will require longer cooking than room temperature.
- Amount – The more chicken in the oven, the longer it will take to cook.
To account for these factors, use a meat thermometer to accurately determine when tenderloins reach a safe internal temperature. Check at the low end of the recommended time range and continue cooking if needed.
Tips for cooking juicy, tender chicken tenderloins
Follow these tips for the best oven-baked chicken tenderloins:
- Pat tenderloins dry before cooking for better browning.
- Preheat oven fully before baking.
- Use a meat thermometer to check doneness.
- Allow to rest 5-10 minutes before serving.
- Brush with oil or melted butter to keep moist.
- Avoid overcrowding the pan which can cause steaming.
Seasoning ideas
Chicken tenderloins pair well with all kinds of seasonings and marinades. Consider rubbing or marinating them in:
- Lemon pepper
- Cajun seasoning
- Italian dressing
- Balsamic vinegar and herbs
- BBQ sauce
- Teriyaki sauce
- Garlic, salt and pepper
Oven-Baked Chicken Tenderloins
This easy recipe results in juicy, flavorful oven-baked chicken tenderloins.
Ingredients:
- 1 lb chicken tenderloins
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1⁄2 tsp salt
- 1⁄4 tsp pepper
Steps:
- Preheat oven to 350°F. Line a baking sheet with foil.
- Pat chicken tenderloins dry with paper towels. Place on prepared baking sheet.
- Drizzle chicken with olive oil on both sides.
- In a small bowl, combine garlic powder, oregano, salt and pepper. Sprinkle seasoning evenly over chicken.
- Bake for 15-18 minutes until chicken is cooked through (165°F).
- Allow to rest 5 minutes before serving.
Cooking frozen chicken tenderloins
For convenience, chicken tenderloins can be purchased frozen. While thawed tenderloins are ideal, frozen can also be cooked straight from the freezer.
Add 5-10 extra minutes to the cook time if starting with frozen tenderloins. Cooking at a high oven temperature helps thaw and cook them more quickly. Bake frozen tenderloins at 425°F, checking temperature 5-10 minutes sooner than the times listed for thawed.
For food safety, do not thaw tenderloins at room temperature. Thaw overnight in the refrigerator instead. Place frozen tenderloins on a baking sheet lined with foil and cook as directed.
Can you grill chicken tenderloins?
Chicken tenderloins also cook up nicely on the grill. The hot, dry heat from grilling results in browned, charred exterior with juicy meat.
Preheat grill to medium-high heat, about 400°F. Oil the grates to prevent sticking. Grill tenderloins over direct heat for 2-3 minutes per side until done. Grilling time is faster than oven baking since the heat source is closer to the meat.
Watch the tenderloins carefully to avoid overcooking and dryness. Use tongs rather than a fork for turning to avoid losing juices. Check temperature early and remove immediately once chicken reaches 165°F. Let rest 5 minutes before serving.
Grilled Chicken Tenderloins
This easy recipe yields tender, juicy grilled chicken tenderloins full of flavor.
Ingredients:
- 1 lb chicken tenderloins
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 2 tsp chili powder
- 1 tsp cumin
- 1⁄2 tsp salt
Steps:
- In a gallon size ziploc bag, combine olive oil, garlic, chili powder, cumin and salt. Add chicken and marinate 15 minutes.
- Preheat grill to medium-high heat. Oil grates.
- Remove chicken from marinade. Grill 2-3 minutes per side until done (165°F).
- Let rest 5 minutes then serve.
Cooking chicken tenderloins on the stove
For quick weeknight meals, tenderloins can be pan fried or sautéed on the stovetop. Use a skillet with a small amount of oil heated to medium-high.
Cook tenderloins about 2-3 minutes per side until golden brown and 165°F internally. Watch heat carefully to avoid burning. Turn tenderloins gently with tongs for even browning. Let rest 5 minutes after cooking.
Pan frying locks in moisture and adds rich, browned flavor from the hot skillet. Add aromatics like garlic, herbs or sliced lemon to the pan for extra flavor.
Pan Fried Lemon Chicken Tenderloins
These tenderloins are pan fried until golden brown and seasoned with fresh lemon.
Ingredients:
- 1 lb chicken tenderloins
- 1⁄4 cup flour
- 1⁄2 tsp salt
- 1⁄4 tsp pepper
- 2 tbsp olive oil
- 1 lemon, thinly sliced
- 2 tbsp fresh parsley, chopped
Steps:
- Pat chicken dry with paper towels. Season with salt and pepper.
- Dredge tenderloins in flour, coating all sides.
- Heat olive oil in skillet over medium-high heat.
- Add chicken and cook 2-3 minutes per side until golden brown and 165°F.
- Remove chicken to plate. Add lemon slices to skillet and cook 1 minute.
- Top chicken with lemon slices and parsley before serving.
Cooking chicken tenderloins in the air fryer
Air fryers use rapid hot air to crisp up foods with little to no oil. They are a great option for cooking tenderloins with a crunchy exterior and juicy interior.
Cook at 400°F for 8-12 minutes, flipping halfway. Check internal temperature to ensure chicken reaches 165°F. Air fryers vary, so adjust time as needed. Let rest 5 minutes before serving.
Air frying maintains moisture and cooks the chicken evenly. Lightly brush or toss tenderloins with oil before air frying for extra crispiness.
Air Fryer Lemon Pepper Chicken Tenderloins
These air fried tenderloins are bursting with bright, fresh lemon pepper flavor.
Ingredients:
- 1 lb chicken tenderloins
- 2 tbsp olive oil
- 1 tbsp lemon pepper seasoning
Steps:
- Toss chicken with olive oil in a bowl until coated.
- Sprinkle lemon pepper seasoning over chicken and toss to coat.
- Air fry at 400°F for 8-12 minutes until 165°F.
- Allow to rest 5 minutes before serving.
Cooking chicken tenderloins in the Instant Pot
For hands-off cooking, you can make juicy, tender chicken tenderloins in the Instant Pot or other electric pressure cooker.
Add 1 cup liquid like broth or water to pot. Place trivet and tenderloins in pot. Lock lid and cook on high pressure for 0 (zero) minutes with a 5 minute natural release. The chicken cooks as the pot builds pressure and during release time.
Quick release any remaining pressure after 5 minutes. Chicken should register 165°F. The moist environment of pressure cooking keeps tenderloins incredibly juicy.
Instant Pot Chicken Tenderloins
These tenderloins cook up super fast in the Instant Pot with just salt, pepper and lemon for flavor.
Ingredients:
- 1 lb chicken tenderloins
- 1 cup chicken broth
- 1⁄2 tsp salt
- 1⁄4 tsp pepper
- 1 lemon, cut into wedges
Steps:
- Season tenderloins with salt and pepper.
- Pour broth into Instant Pot and add trivet.
- Place chicken on trivet and lock lid.
- Cook on high pressure for 0 minutes with a 5 minute natural release.
- Quick release any remaining pressure. Chicken should be 165°F.
- Serve tenderloins with fresh lemon wedges.
How to tell if chicken tenderloins are done
The most reliable way to check chicken doneness is by using a food thermometer. Insert it into the thickest part of the tenderloin away from bone to get an accurate reading.
Chicken tenderloins are done cooking when they register:
- 165°F minimum safe internal temperature
- Juices run clear when pricked with a fork
- Opaque white throughout with no pink in center
- Firm, but still juicy when pierced
If tenderloins are under 165°F, return to heat for additional cooking until reaching the safe 165° minimum. Do not eat undercooked chicken due to risks of foodborne illness.
Appearance of undercooked vs fully cooked tenderloins
Undercooked chicken will have a translucent appearance and feel squishy. Fully cooked tenderloins will be opaque white all over and firmer to the touch while still remaining moist.
| Undercooked | Fully Cooked |
|---|---|
| Pink or translucent interior | Opaque white all over |
| Soft, mushy texture | Firm but still juicy |
| Raw looking | Thoroughly cooked appearance |
Ensuring food safety with chicken tenderloins
When handling raw chicken, follow these food safety guidelines:
- Wash hands and surfaces after working with raw chicken.
- Avoid cross-contamination by keeping chicken separated from other foods.
- Never leave raw chicken out at room temperature over 2 hours.
- Cook to safe minimum internal temperature of 165°F.
- Refrigerate leftovers within 2 hours.
Following proper food safety measures helps prevent foodborne illness when cooking with chicken tenderloins.
Storing and reheating leftover chicken tenderloins
For food safety, leftovers should be refrigerated within 2 hours. Store tenderloins in an airtight container for 3-4 days. Reheat fully to 165°F before eating.
To reheat, use the oven, microwave, skillet, or Instant Pot until heated through. Add a bit of broth or sauce to prevent dryness. Reheated tenderloins are great for quick meals, sandwiches, salads and more.
Serving ideas for chicken tenderloins
Chicken tenderloins work great in all kinds of dishes. Here are serving ideas:
- Chicken sandwiches or wraps
- Salads with vinaigrette
- Tacos with salsa and avocado
- Over greens or grain bowls
- In pastas or stir fries
- Skewered for kabobs
- Meal prep lunches
Pair tenderloins with fresh vegetables, grains and flavorsome sauces. Slice or dice into smaller pieces for stir fries, pasta dishes or kabobs.
Conclusion
Chicken tenderloins cook up juicy and tender when baked at 350°F for 15-18 minutes for 3/4 inch thick tenderloins. Always use a food thermometer to ensure they reach the safe minimum internal temperature of 165°F. Adjust cook time as needed based on size and thickness. Other quick and easy cooking methods include grilling, pan frying, air frying or Instant Pot. Tenderloins pair well with a variety of seasonings and are great for meals, salads, sandwiches and more.