If you’re looking for a go-to dinner that’s easy, versatile, and packed with flavor, you’re going to love these chicken tenderloin recipes! Tender, juicy, and ready in minutes, chicken tenderloins are perfect for busy weeknights or meal prep.
These pan-seared, oven-baked, and air-fried chicken tenderloins will leave you with a crispy, flavorful bite every time. Plus, I’ll share tips on seasoning, marinades, and side dish pairings to take your meal to the next level.
And if you’re a fan of crispy chicken, you’ve got to try my homemade crispy chicken tenders—golden, crunchy, and absolutely irresistible!
What Are Chicken Tenderloins?
Why You’ll Love Cooking with Chicken Tenderloins:
✔ Quick Cooking Time – Tenderloins cook in half the time of chicken breasts.
✔ Super Tender & Juicy – More tender than regular breast meat.
✔ Great for Meal Prep – Make a batch and use it in salads, wraps, or pasta throughout the week.
✔ So Many Ways to Cook – Pan-seared, oven-baked, air-fried, grilled…you name it!
Chicken Tenderloin Recipe Ingredients
Full printable recipe at the bottom of this post!
- 1.5 lbs chicken tenderloins (about 8-10 pieces)
- 2 tablespoons olive oil (or melted butter for extra flavor)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika (adds a subtle smoky kick!)
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon Italian seasoning (optional, but adds great flavor!)
- Juice of ½ lemon (for a fresh finish)
Optional Add-Ons:
- ½ teaspoon cayenne pepper for a spicy kick
- 2 tablespoons grated Parmesan for extra umami flavor
- 1 teaspoon honey for a touch of sweetness
How Long to Cook Chicken Tenderloins?
Chicken tenderloins cook FAST! Here’s a breakdown depending on your method:
- Pan-Seared: 3-4 minutes per side over medium-high heat
- Oven-Baked: 400°F for 15-18 minutes
- Air-Fried: 375°F for 8-10 minutes
- Grilled: 3-4 minutes per side over direct heat
How to Make the BEST Chicken Tenderloins
This recipe is super simple and guarantees juicy, flavorful chicken every time!
Step 1: Season the Chicken
In a bowl, toss the chicken tenderloins with olive oil, garlic powder, onion powder, paprika, salt, pepper, and Italian seasoning. Let it sit for at least 10 minutes (or up to 2 hours in the fridge) to absorb all the flavors.
Tip: If you have time, marinate overnight for an even deeper flavor!
Step 2: Cook the Chicken (Choose Your Method)
Pan-Seared Chicken Tenderloins (Best for crispy edges!)
1️⃣ Heat a large skillet over medium-high heat and add a little oil.
2️⃣ Place chicken tenderloins in a single layer (don’t overcrowd the pan!).
3️⃣ Cook for 3-4 minutes per side until golden brown and cooked through.
4️⃣ Remove from heat and squeeze fresh lemon juice over the top.
Oven-Baked Chicken Tenderloins (Perfect for meal prep!)
1️⃣ Preheat oven to 400°F and line a baking sheet with parchment paper.
2️⃣ Arrange chicken in a single layer and bake for 15-18 minutes, flipping halfway through.
3️⃣ Broil for the last 2 minutes if you want a crispy finish!
Air-Fried Chicken Tenderloins (Crispy without the extra oil!)
1️⃣ Preheat the air fryer to 375°F.
2️⃣ Place tenderloins in the air fryer basket in a single layer.
3️⃣ Air-fry for 8-10 minutes, flipping halfway through.
Grilled Chicken Tenderloins (Great for summer!)
1️⃣ Preheat grill to medium-high heat.
2️⃣ Brush grates with a little oil to prevent sticking.
3️⃣ Grill tenderloins for 3-4 minutes per side, flipping once.
Step 3: Serve and Enjoy!
Let the chicken rest for 5 minutes before serving. This helps keep it juicy!
What to Serve with Chicken Tenderloins
Pair your tenderloins with these delicious sides:
✔ Rice & Grains: Cilantro lime rice, quinoa, or garlic butter mashed potatoes.
✔ Veggies: Roasted Brussels sprouts, air-fried green beans, or honey-glazed carrots.
✔ Dips: Honey mustard, BBQ sauce, ranch, or garlic aioli for dipping!
Nutrition Info (Per Serving)
- Calories: ~210 kcal
- Protein: 30g
- Fat: 8g
- Carbs: 2g
- Sodium: ~450mg
How to Store & Reheat Chicken Tenderloins
Make-Ahead Tips:
✔ Cook a big batch and refrigerate for up to 4 days.
✔ Freeze cooked chicken for up to 3 months.
✔ Reheat in the oven or air fryer for best texture.
How to Reheat:
- Microwave: 45-60 seconds (covered with a damp paper towel).
- Oven: 350°F for 10 minutes.
- Air Fryer: 350°F for 3-4 minutes for crispy edges!
Common Mistakes to Avoid
🚫 Overcooking the Chicken: Tenderloins cook fast! Use a meat thermometer (165°F is perfect).
🚫 Skipping the Resting Time: Let the chicken sit for 5 minutes after cooking for max juiciness.
🚫 Crowding the Pan: Give each piece space for a nice sear!
🚫 Forgetting to Marinate: Even a quick 10-minute marinade makes a big difference.