How Long to Bake Chicken Tenderloins: Baking chicken tenderloins can be a straightforward way to prepare a juicy, flavorful meal. But to get that perfect balance of tenderness and taste, timing is key. In this guide, we’ll cover everything you need to know about baking chicken tenderloins, from time and temperature guidelines to additional tips on seasoning and side dishes to complete your meal.
What Are Chicken Tenderloins?
Chicken tenderloins, or “tenders,” are the thin strips of meat located just beneath the chicken breast. Known for their tenderness, they cook faster than thicker cuts, making them ideal for quick and easy meals. Unlike chicken breasts, tenderloins are naturally soft, making them a preferred choice for stir-fries, salads, and sandwiches.
Why Bake Chicken Tenderloins?
Baking chicken tenderloins is a healthy, low-fat cooking method that enhances the meat’s natural flavors. Compared to frying, baking requires minimal oil, reducing added fats and calories while allowing the chicken to cook evenly. This method is also highly versatile, allowing you to experiment with marinades, herbs, and spices to suit your preferences.
Preparing Chicken Tenderloins for Baking
Step 1: Clean and Trim
- Rinse the tenderloins under cold water and pat them dry with a paper towel.
- Trim any excess fat or tendons from the tenderloins, as these can become chewy when cooked.
Step 2: Marinate or Season
- For Extra Flavor: Marinate your chicken for at least 15–30 minutes before baking. Popular marinades include lemon-garlic, teriyaki, or a mix of olive oil, salt, and pepper.
- Simple Seasoning: If you’re short on time, season the tenderloins with salt, pepper, garlic powder, and any herbs or spices you enjoy.
Step 3: Preheat the Oven
Always preheat the oven for 10 minutes before placing your chicken inside. This ensures even cooking and helps the chicken retain moisture.
How Long to Bake Chicken Tenderloins at Different Temperatures
The exact cooking time for chicken tenderloins will depend on your oven, the size of the tenderloins, and the temperature you use. Generally, tenderloins take between 15–25 minutes to bake, depending on the temperature setting.
At 350°F (177°C)
- Time: 25–30 minutes
- Best For: Maintaining moisture and tenderness.
- Tips: Check for doneness around the 20-minute mark to avoid overcooking. A lower temperature like this allows the chicken to cook slowly, resulting in juicy meat, though it takes longer.
At 400°F (204°C)
- Time: 20–25 minutes
- Best For: Balanced texture and moisture.
- Tips: Turn the tenderloins halfway through to promote even browning. This temperature is ideal for a slightly quicker cook time without compromising moisture.
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At 425°F (218°C)
- Time: 15–20 minutes
- Best For: Crispier edges with a tender interior.
- Tips: If you prefer a slight crisp on your chicken, 425°F is ideal. Check the tenderloins at the 15-minute mark to prevent overcooking.
Temperature Overview Table
| Temperature | Cooking Time | Results |
| 350°F | 25-30 mins | Moist, tender |
| 400°F | 20-25 mins | Balanced texture |
| 425°F | 15-20 mins | Crisp edges |
Pro Tip: Always use a meat thermometer to check the internal temperature of the tenderloins. Chicken is fully cooked at an internal temperature of 165°F (74°C).
Tips for Ensuring Juicy and Tender Chicken
- Use a Meat Thermometer: Prevent overcooking by ensuring the internal temperature reaches 165°F (74°C).
- Allow Resting Time: Let the chicken rest for 5 minutes after baking to allow juices to redistribute throughout the meat.
- Cover While Baking: Covering the chicken with foil can help lock in moisture, especially if baking at a lower temperature.
- Add a Drizzle of Olive Oil: A light drizzle of olive oil before baking adds flavor and helps retain moisture.
How to Know When Chicken Tenderloins Are Fully Cooked
Using a meat thermometer is the most reliable way to check if your chicken tenderloins are done. Insert the thermometer into the thickest part of the tenderloin, aiming for a temperature of 165°F (74°C). If you don’t have a thermometer, here are some visual cues to look for:
- Color: The meat should be white throughout, with no pink.
- Juices: When you cut into the tenderloin, the juices should run clear.
- Texture: Properly cooked chicken will be firm to the touch, not squishy.
Common Mistakes to Avoid
- Overcooking
Baking too long or at too high a temperature can dry out the tenderloins. Stick to the recommended cooking times and use a thermometer to check for doneness. - Skipping Preheating
An oven that hasn’t reached the correct temperature can cook unevenly. Preheating allows the chicken to cook at a consistent temperature. - Skipping Resting Time
Slicing into the chicken immediately after baking releases the juices, making the meat drier. Allow a few minutes of resting time for the best results. - Not Using a Baking Sheet or Rack
If you bake directly in the pan without a rack, the tenderloins may sit in their own juices, leading to a less crisp texture. Use a baking sheet with a wire rack for even cooking.
Frequently Asked Questions
How do I make baked chicken tenderloins crispy?
For a crispier texture, bake the tenderloins at 425°F (218°C). You can also brush the tenderloins with olive oil and broil them for the last 2–3 minutes of baking.
Can I bake chicken tenderloins from frozen?
Yes, but it will take longer. For frozen tenderloins, add about 8–10 minutes to the baking time and ensure they reach an internal temperature of 165°F (74°C).
What seasonings go well with chicken tenderloins?
Popular choices include garlic powder, paprika, Italian herbs, lemon pepper, and even barbecue or honey mustard glaze for extra flavor.
What are some good side dishes to serve with baked chicken tenderloins?
- Vegetables: Roasted or steamed broccoli, carrots, or asparagus.
- Grains: Rice, quinoa, or couscous.
- Potatoes: Mashed, roasted, or baked potato wedges.
Should I bake chicken tenderloins covered or uncovered?
For tender, moist chicken, consider covering the tenderloins for the first half of the baking time, then uncovering them to finish cooking.
Conclusion
Baking chicken tenderloins is an easy, versatile method that can fit any meal plan. By following the recommended time and temperature guidelines, you’ll achieve perfectly cooked, juicy tenderloins every time. Remember to use a meat thermometer, allow the chicken to rest, and avoid common cooking mistakes to get the best results. Whether you’re cooking for a family dinner or preparing meals ahead of time, this method will provide delicious, tender chicken that everyone will enjoy.
For more recipes and cooking tips, check out Allrecipes and Food Network, where you’ll find countless ways to use baked chicken tenderloins in a variety of meals. Happy cooking!
