How Long to Bake Chicken Tenderloins: A Complete Guide

What Are Chicken Tenderloins?

Chicken tenderloins (also called chicken tenders or inner fillets) are the small, thin strips of muscle found underneath the chicken breast. Because of their smaller size, they're naturally more tender than the breast and cook more quickly.

Here's why people love them:

1. Quick-cooking: Great for busy weeknights
2. Lean protein: High in protein, low in fat
3. Kid-friendly: Easy to season and customize
4. Versatile: Bake, grill, fry, or sauté

How Long to Bake Chicken Tenderloins

The time it takes to bake chicken tenderloins depends on a few factors:

• The oven temperature
• The size and thickness of the tenderloins
• Whether they are fresh or frozen
• Whether they are breaded or plain

Let's break it down:

• Baking Fresh (Unbreaded) Chicken Tenderloins
• Oven Temperature: 400°F (200°C)
• Bake Time: 15-20 minutes
• This is the sweet spot for juicy, well-cooked tenderloins with a bit of browning on the outside. Always use a meat thermometer to check for an internal temperature of 165°F (74°C).
• You can also bake them at:
• 375°F (190°C): 20-25 minutes
• 425°F (220°C): 12-15 minutes (watch closely to avoid overcooking)

Baking Breaded Chicken Tenderloins

If your tenderloins are breaded (think panko, flour coating, or store-bought frozen tenders), they'll need more time to crisp up.

1. Oven Temperature: 400°F (200°C)
2. Bake Time: 20-25 minutes
3. Flip halfway through for even crisping, especially if you aren't using a wire rack.

Baking Frozen Chicken Tenderloins

Forgot to thaw? No problem.

• Oven Temperature: 400°F (200°C)
• Bake Time: 25-30 minutes
• There is no need to defrost, but you'll need to add 5–10 minutes more than fresh. Always ensure the internal temperature reaches 165°F.

1. Use a meat thermometer: The best way to ensure doneness without drying them out.
2. Avoid overbaking: Tenderloins are thin and can become dry quickly.
3. Marinate or season well: Since the meat is lean, bold seasoning helps bring out flavor.
4. Use parchment or foil: Prevent sticking and make cleanup easy.
5. Let them rest: After baking, let your chicken rest for 5 minutes to seal in juices.
6. Flavor Boost: Marinades & Seasonings

Tenderloins easily absorb flavor, making them perfect for marinades and spice blends.

Marinade Ideas (marinate 30 mins to overnight):

1. Garlic herb: Olive oil, lemon juice, garlic, rosemary, thyme
2. Asian-style: Soy sauce, sesame oil, ginger, honey
3. Buffalo: Hot sauce, butter, garlic powder
4. Cilantro lime: Lime juice, cilantro, olive oil, cumin

Seasoning Ideas:

1. Taco seasoning
2. Italian herbs and Parmesan
3. Paprika, garlic, onion powder
4. Lemon pepper

How to Serve Baked Chicken Tenderloins

Baked chicken tenderloins are incredibly versatile and can be served in countless ways to suit any meal, from light lunches to hearty dinners. Their mild flavor and tender texture make them the perfect protein to pair with various sides, sauces, and cuisines.

1. With Classic Sides Serve chicken tenderloins alongside mashed potatoes, steamed vegetables, and a side of gravy for a comforting, home-style meal. Roasted vegetables like carrots, Brussels sprouts, or green beans pair beautifully.
2. Over Salads Sliced baked tenderloins make a fantastic topping for fresh salads. Try them on a Caesar salad, a Greek salad with olives and feta, or a southwest salad with black beans, corn, and avocado.
3. In Wraps or Sandwiches Wrap tenderloins in a warm tortilla with lettuce, tomato, and ranch dressing for a quick lunch. They’re also great in sandwiches with melted cheese, pickles, and your favorite sauces on a toasted bun.
4. With Pasta or Grains Baked tenderloins are great served over creamy Alfredo pasta, pesto linguine, or rice bowls with stir-fried vegetables. Quinoa or couscous also work well as a hearty base.
5. Tacos and Burritos Sliced or chopped tenderloins can be added to tacos with salsa, guacamole, and shredded cheese. Burritos with beans, rice, and veggies can also be made by wrapping them in a large tortilla.
6. In Meal Prep Chicken tenderloins are ideal for weekly meal prep. Pair them with brown rice and roasted veggies in containers for ready-to-go lunches or dinners throughout the week.

Whether keeping things simple or going bold with flavors, baked chicken tenderloins are a flexible, delicious way to build your meal around lean protein.

Here's a simple recipe for juicy, flavorful chicken tenderloins:

Ingredients:

• 1 lb chicken tenderloins
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp salt
• ½ tsp black pepper
• Optional: a pinch of cayenne for heat

Instructions:

1. Preheat oven to 400°F (200°C).Line a baking sheet with parchment paper or lightly grease it.
2. In a bowl, toss chicken tenderloins with olive oil and spices until evenly coated.
3. Place in a single layer on the baking sheet.
4. Bake for 15-20 minutes, flipping halfway through.
5. Use a meat thermometer to ensure they've reached 165°F.
6. Rest 5 minutes before serving.

Storing & Reheating Leftovers

Storing:

• Refrigerate in an airtight container for up to 4 days
• Freeze for up to 3 months

Reheating:

• Oven: 350°F for 10 minutes
• Air fryer: 375°F for 5-6 minutes
• Microwave: 1-2 minutes (cover to avoid drying out)
• Pro tip: Add a splash of broth or cover with foil when reheating to keep them moist.

FAQs About Baking Chicken Tenderloins

Q: Should I cover chicken tenderloins with foil when baking?

A: Not necessary. Leaving them uncovered helps them brown a little. Cover only if you're baking with a sauce or want to retain more moisture.

Q: Can I bake them in the air fryer instead?

A: Absolutely! Air fry at 400°F for about 10-12 minutes, flipping halfway.

Q: Can I bake chicken tenderloins with vegetables?

A: Yes! Add quick-cooking veggies like zucchini, bell peppers, or cherry tomatoes to the sheet pan. Just make sure everything is in a single layer.

Q: How do I keep baked tenderloins juicy?

A: Don't overcook; use a marinade or brine beforehand, and let them rest after baking.

Your Butcher Shop

Welcome to your favorite butcher shop. We carry custom cuts of beef, chicken, lamb, goat, grass-fed beef, wagyu, deli, and more. We ship across the United States in 1-2 business days.