Chicken tenderloins are a versatile and tasty part of the chicken. They cook quickly and work well in many dishes. You can fry, bake, or grill them for easy meals.
These 26 chicken tenderloin recipes offer new ways to cook this popular cut of meat. You’ll find ideas for crispy tenders, stir-fries, and salads. Some recipes use simple seasonings, while others add bold flavors. Try these recipes to spice up your weeknight dinners or impress guests at a party.
Honey mustard chicken tenderloins are a tasty and simple dish. You can make them easily at home with a few ingredients.
Mix honey, mustard, olive oil, and lemon juice for the marinade. Add some rosemary for extra flavor. Soak the chicken tenders in this mixture for at least 30 minutes.
Grill or bake the marinated tenders until they’re golden brown. The honey helps create a nice, caramelized exterior.
These tenders come out juicy and full of flavor. The sweet and tangy taste of honey mustard works great with chicken. Serve them as a main dish or cut them up for salads.
Crispy parmesan chicken tenders are a tasty twist on classic chicken strips. You can make them easily at home with a few simple ingredients.
To prepare, coat chicken tenderloins in a mixture of parmesan cheese, panko breadcrumbs, and herbs. This creates a flavorful, crunchy exterior.
You can bake these tenders in the oven until golden brown. They come out crispy on the outside and juicy on the inside.
These parmesan-crusted tenders make a great meal for kids and adults alike. Serve them as a quick dinner or after-school snack. They’re ready in about 20 minutes.
BBQ glazed chicken tenderloins are a tasty twist on classic grilled chicken. You’ll love how the sweet and tangy BBQ sauce coats each tender piece of meat.
To make them, start by seasoning your chicken tenderloins with salt and pepper. Then brush them with your favorite BBQ sauce. You can use store-bought sauce or make your own.
Grill the tenderloins for about 3-4 minutes per side. Brush on more sauce as they cook. This creates a delicious sticky glaze. Make sure the chicken reaches 165°F inside before serving.
These BBQ glazed tenderloins are perfect for summer cookouts. Serve them with coleslaw and corn on the cob for a complete meal.
Teriyaki chicken tenderloins offer a tasty twist on a classic dish. You can make these easily at home with a few simple steps.
Start by marinating the chicken tenders in teriyaki sauce. Let them sit in the fridge for 1-4 hours to soak up the flavors.
You have several cooking options. Grill the tenders for 3-4 minutes per side until fully cooked. Or bake them in the oven at 400°F for about 20 minutes.
For extra flavor, brush on more teriyaki sauce while cooking. Make sure the chicken reaches an internal temperature of 165°F before serving.
Get ready for a tasty chicken dish that’s quick and easy to make. You’ll need chicken tenderloins, butter, garlic, and some basic seasonings.
Start by mixing your seasonings in a bowl. Coat the chicken tenders evenly with this mixture. Heat a skillet over medium-high heat and melt some butter.
Add the seasoned chicken to the hot pan. Cook for about 3 minutes on each side until golden brown. Make sure the internal temperature reaches 165°F.
For extra flavor, add minced garlic to the pan in the last minute of cooking. Let the garlic become fragrant as it cooks with the chicken.
Serve your garlic butter chicken tenderloins hot. They pair well with vegetables or rice for a complete meal.
Pesto chicken tenderloins are a tasty and simple dish. You can make them in the oven or on the stovetop.
To bake them, mix pesto with mayonnaise and coat the chicken. Then cover the tenders in breadcrumbs. Bake at 400°F for about 15 minutes.
For a stovetop version, coat the tenders in pesto. Cook them in a hot skillet with oil for about 3 minutes per side. They’re done when they reach 165°F inside.
You can serve pesto chicken tenders with pasta, rice, or vegetables. They make a great main dish for a quick dinner.
You can make tasty lemon pepper chicken tenders at home. Mix flour with lemon pepper seasoning and salt in a dish. Coat the chicken in this mixture.
Heat oil in a skillet over medium heat. Cook the tenders for 3-5 minutes per side until golden brown.
For extra flavor, marinate the chicken in lemon juice and oil before cooking. Add garlic powder and smoked paprika to the seasoning mix for more depth.
You can also bake these tenders. Preheat your oven to 400°F (200°C). Place the seasoned tenders on a baking sheet and cook for about 15 minutes, flipping halfway through.
Cajun spiced chicken tenderloins bring a zesty kick to your plate. You can make these flavorful tenders with a simple marinade and coating process.
Mix Cajun seasoning with buttermilk and soak your chicken for at least 2 hours. This step infuses the meat with spicy goodness.
After marinating, pat the chicken dry. Set up a breading station with seasoned flour and an egg wash. Dip each tender in flour, then egg, then back in flour.
Fry the coated tenderloins in hot oil until golden brown and cooked through. For a healthier option, you can sauté them in a skillet with a bit of oil.
Baked chicken tenderloins with herbs offer a tasty and healthy meal option. To prepare this dish, preheat your oven to 375°F (190°C).
Mix dried herbs like thyme, rosemary, and oregano with salt and pepper in a small bowl. Coat the chicken tenderloins with olive oil, then sprinkle the herb mixture over them.
Place the seasoned tenderloins on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until the internal temperature reaches 165°F (74°C).
These herb-baked tenderloins pair well with roasted vegetables or a fresh salad. You can also use fresh herbs instead of dried for a more vibrant flavor.
Grilled chicken tenderloins with vegetables make a tasty and healthy meal. Start by marinating the chicken in a mix of olive oil, lemon juice, garlic, and herbs.
While the chicken marinates, chop your favorite vegetables. Zucchini, bell peppers, and onions work great on the grill.
Preheat your grill to medium-high heat. Grill the chicken tenders for about 3-4 minutes per side until cooked through.
Add the veggies to the grill in the last few minutes of cooking. They’ll get a nice char while staying crisp.
Serve the grilled chicken and veggies together for a quick and easy dinner. This meal is perfect for busy weeknights or casual outdoor gatherings.
Ranch chicken tenders are a tasty twist on classic chicken strips. You can make them by coating chicken tenderloins in ranch seasoning before breading and cooking.
For extra ranch flavor, mix dry ranch seasoning into the breading. You can bake or fry the tenders depending on your preference.
Serve these ranch-flavored tenders with extra ranch dressing for dipping. They make a great appetizer or main dish that both kids and adults will enjoy.
Try using homemade ranch seasoning for even better flavor. Pair the tenders with veggies or fries for a complete meal.
You can make crispy chicken tenderloins in your oven without deep frying. Preheat your oven to 425°F and line a baking sheet with parchment paper.
Coat the chicken in flour, then dip in beaten egg, and roll in a mixture of breadcrumbs and grated Parmesan cheese. This creates a crunchy outer layer.
Place the coated tenderloins on the prepared baking sheet. Bake for about 15-20 minutes, flipping halfway through. The outside will turn golden brown and crispy.
These oven-fried tenderloins are a healthier alternative to traditional fried chicken. They’re perfect for a quick weeknight dinner or as an appetizer for parties.
Maple Dijon Chicken Tenderloins offer a tasty blend of sweet and tangy flavors. You’ll need chicken tenderloins, maple syrup, Dijon mustard, and some basic seasonings.
Mix maple syrup and Dijon mustard to create a flavorful sauce. Season the chicken with salt and pepper, then coat it with the maple-Dijon mixture.
You can cook these tenderloins in various ways. Bake them in the oven for a crispy exterior, or use a slow cooker for tender, fall-apart chicken.
Serve your Maple Dijon Chicken Tenderloins with sides like mashed potatoes or rice. The sweet and savory sauce pairs well with many vegetables too.
Coconut crusted chicken tenderloins offer a tasty twist on classic chicken fingers. You’ll love the sweet and crispy coating that gives these tenders a tropical flair.
To make them, coat chicken tenderloins in a mix of shredded coconut and panko breadcrumbs. This creates a crunchy exterior that’s full of flavor.
You can fry these tenders for extra crispiness or bake them for a lighter option. Either way, they come out juicy on the inside and golden brown on the outside.
Serve your coconut chicken tenders with a dipping sauce like sweet chili or honey mustard. They’re great for dinner, lunch boxes, or as a party snack.
Ginger soy chicken tenderloins combine zesty ginger with savory soy sauce for a tasty Asian-inspired dish. You’ll love how quick and easy this recipe is to make.
Start by marinating the chicken tenderloins in a mix of soy sauce, grated ginger, minced garlic, and a touch of honey. Let them sit for about 30 minutes to soak up the flavors.
Cook the tenderloins in a hot skillet or grill pan for about 3-4 minutes per side. They’ll turn golden brown and develop a nice glaze from the marinade.
Serve your ginger soy chicken tenderloins with steamed rice and veggies for a complete meal. The tender chicken pairs well with the bold flavors of the ginger and soy.
Spice up your dinner with these zesty chipotle lime chicken tenderloins. You’ll love the bold flavors in this easy recipe.
Start by mixing olive oil, lime juice, cumin, and smoked paprika in a dish. Add your chicken tenders and coat them well. Let them marinate for 15 minutes to soak up the flavors.
Grill the tenders for about 2 minutes per side until cooked through. The lime adds brightness while chipotle brings a smoky kick.
Serve these tenders with a cool yogurt dip to balance the heat. They’re perfect for a quick weeknight meal or as tasty appetizers for a party.
Lemon basil chicken tenderloins offer a bright and flavorful meal option. You can cook these tender cuts of chicken quickly on the stovetop or in the oven.
To make this dish, season chicken tenderloins with lemon zest, chopped fresh basil, salt, and pepper. Pan-sear the chicken for a few minutes on each side until golden brown and cooked through.
For extra flavor, create a simple sauce by deglazing the pan with lemon juice and chicken broth. Add a splash of cream and more fresh basil to finish.
Serve your lemon basil chicken tenderloins with a side of vegetables or over pasta for a complete meal. This recipe is perfect for busy weeknights when you need a quick and tasty dinner.
Nutritional Benefits of Chicken Tenderloins
Chicken tenderloins pack a nutritious punch. They offer high-quality protein, little fat, and key vitamins and minerals to support your health.
High Protein Content
Chicken tenderloins are an excellent source of protein. A 3-ounce serving provides about 26 grams of protein. This makes up over half the daily protein needs for most adults.
Protein helps build and repair your muscles, skin, and other tissues. It also keeps you feeling full longer after meals.
Chicken protein contains all nine essential amino acids your body can’t make on its own. This complete protein supports many important functions in your body.
Low in Fat
Chicken tenderloins are a lean meat option. A 3-ounce serving has only about 3 grams of fat. Most of this is healthy unsaturated fat.
The low fat content makes chicken tenderloins a good choice if you’re watching your weight or heart health. They provide protein without extra calories from fat.
Removing the skin before cooking reduces the fat even more. Grilling, baking, or air frying are healthier cooking methods than deep frying.
Rich in Vitamins and Minerals
Chicken tenderloins offer several important vitamins and minerals:
B vitamins: Help your body turn food into energy
Selenium: Supports your immune system
Phosphorus: Builds strong bones and teeth
Zinc: Aids in wound healing and immune function
A 3-ounce serving provides about 25% of your daily niacin needs. Niacin helps your digestive system, skin, and nerves work properly.
Chicken tenderloins also contain some iron, potassium, and magnesium. These minerals support various body functions.
Cooking Techniques for Chicken Tenderloins
Chicken tenderloins are a versatile cut that can be prepared using various cooking methods. Each technique brings out unique flavors and textures in the meat. Let’s explore some popular ways to cook chicken tenderloins.
Grilling
Grilling gives chicken tenderloins a smoky flavor and crispy exterior. Preheat your grill to medium-high heat. Brush the tenderloins with oil and season them with salt and pepper.
Grill for 3-4 minutes per side until they reach an internal temperature of 165°F (74°C). Use a meat thermometer to check doneness.
For extra flavor, marinate the tenderloins before grilling. A simple marinade of olive oil, lemon juice, and herbs works well. Let them sit in the marinade for 30 minutes to 2 hours before cooking.
Baking
Baking is an easy, hands-off method for cooking chicken tenderloins. Preheat your oven to 400°F (200°C). Place the tenderloins on a baking sheet lined with parchment paper.
Brush them with olive oil or melted butter. Season with salt, pepper, and your favorite herbs or spices.
Bake for 15-20 minutes, flipping halfway through. The tenderloins are done when they reach an internal temperature of 165°F (74°C).
For a crispy coating, dip the tenderloins in beaten egg and roll them in breadcrumbs before baking.
Sautéing
Sautéing chicken tenderloins is quick and perfect for weeknight meals. Heat a tablespoon of oil in a large skillet over medium-high heat.
Add the seasoned tenderloins to the hot pan. Cook for 3-4 minutes on each side until golden brown and cooked through.
Avoid overcrowding the pan to ensure even cooking. Work in batches if needed.
For a flavorful sauce, remove the cooked tenderloins and deglaze the pan with white wine or chicken broth. Add butter and herbs to create a simple pan sauce.
Choosing Quality Chicken Tenderloins
Picking the right chicken tenderloins is key for tasty meals. Look for fresh, plump pieces with a pinkish color and no bad smells. Check the sell-by date and make sure the package isn’t damaged.
Fresh vs. Frozen
Fresh tenderloins often have better texture and flavor. They cook faster too. Look for ones that feel firm and springy. Avoid any with dark spots or sliminess.
Frozen tenderloins last longer and can be more budget-friendly. They’re good to keep on hand for quick meals. When buying frozen, check for ice crystals or freezer burn. These signs mean the meat may have thawed and refrozen.
To thaw frozen tenderloins safely, put them in the fridge overnight. Don’t leave them out at room temp, as this can let bacteria grow.
Organic and Free-Range Options
Organic chicken tenderloins come from birds raised without antibiotics or added hormones. They eat organic feed and have access to the outdoors. This can lead to better flavor and texture.
Free-range chickens have more space to move around. Some say this makes the meat tastier and more tender. These options often cost more but may be worth it for the quality.
When buying organic or free-range, look for certified labels. These show the chickens were raised to certain standards. You can also ask your butcher about where the chicken comes from and how it was raised.
