If you’re looking for chicken breast tenderloin recipes that are easy, juicy, and packed with flavor, you’ve landed in the right place. Chicken breast tenderloins are the unsung hero of weeknight dinners—they’re lean, cook quickly, and absorb marinades like a dream. Whether you’re craving a quick skillet meal, a crispy baked version, or something smothered in sauce, these tenderloins will become your go-to.
In this article, you’ll find a variety of chicken breast tenderloin recipes that suit different diets, cooking styles, and occasions. From oven-baked to pan-seared, and even air-fried, we’ll guide you through each method with clear instructions and expert tips.
What Are Chicken Breast Tenderloins?
Chicken breast tenderloins are the small strips of muscle located under the main portion of the chicken breast. They’re more tender than the breast itself and cook faster, making them perfect for quick meals. They’re also sometimes called “chicken tenders” or “inner fillets.”
Why Choose Chicken Tenderloins?
Here’s why you should always keep chicken breast tenderloins in your freezer:
- Tender texture: As the name suggests, they are naturally tender and juicy when cooked right.
- Quick cooking: Smaller size means they cook in under 15 minutes.
- Versatility: Perfect for baking, frying, grilling, or air frying.
- Healthy option: Low in fat, high in protein.
1. Classic Garlic Butter Chicken Tenderloins
Ingredients:
- 1 lb chicken breast tenderloins
- 2 tbsp olive oil
- 3 tbsp unsalted butter
- 4 garlic cloves, minced
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- Fresh parsley, chopped (for garnish)
- Lemon wedges (optional)
Instructions:
- Prep the chicken: Pat dry your chicken tenderloins and season with salt, pepper, and paprika.
- Sear: Heat olive oil in a large skillet over medium-high heat. Add the tenderloins and sear for 3–4 minutes per side until golden and cooked through.
- Make garlic butter: Reduce heat to low. Add butter and garlic to the skillet, stirring for 30 seconds until fragrant.
- Coat and serve: Spoon the garlic butter over the chicken. Garnish with parsley and a squeeze of lemon.
Pro Tip:
For extra flavor, marinate the tenderloins in lemon juice and olive oil for 20 minutes before cooking.
2. Crispy Baked Chicken Tenderloins
A healthier twist on chicken strips, without sacrificing the crunch!
Ingredients:
- 1 lb chicken breast tenderloins
- 1 cup breadcrumbs or panko
- ½ cup grated Parmesan cheese
- 2 eggs
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- Salt and pepper to taste
- Cooking spray or olive oil
Instructions:
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Breading setup: In one bowl, beat eggs. In another, mix breadcrumbs, Parmesan, garlic powder, Italian seasoning, salt, and pepper.
- Coat: Dip each tenderloin in the egg, then coat with breadcrumb mixture. Place on the baking sheet.
- Bake: Spray tops with cooking oil and bake for 18–20 minutes, flipping halfway. Cook until golden and crispy.
Optional Dips:
Serve with ranch, honey mustard, or spicy mayo for extra flavor.
3. Creamy Tuscan Chicken Tenderloins
A restaurant-quality dish you can make in under 30 minutes.
Ingredients:
- 1 lb chicken tenderloins
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 cup heavy cream
- ½ cup grated Parmesan
- ½ cup sun-dried tomatoes
- 1 cup baby spinach
- Salt, pepper, and red pepper flakes to taste
Instructions:
- Cook chicken: Season and sear tenderloins in olive oil over medium heat for 4–5 minutes per side. Set aside.
- Make sauce: In the same pan, sauté garlic, then add cream, Parmesan, and sun-dried tomatoes. Simmer for 3 minutes.
- Add spinach: Stir in spinach and cook until wilted.
- Combine: Return the chicken to the pan. Simmer for 5 more minutes, spooning sauce over top.
Serve with pasta or mashed potatoes for a comforting meal.
4. Air Fryer Chicken Breast Tenderloins
Perfect for a low-fat, crispy dinner in 15 minutes or less!
Ingredients:
- 1 lb chicken breast tenderloins
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp pepper
Instructions:
- Preheat air fryer to 400°F (200°C).
- Season: Toss tenderloins with olive oil and seasonings.
- Cook: Air fry for 10–12 minutes, flipping halfway, until golden and cooked through.
These go great in wraps, salads, or served with a side of sweet potato fries.
5. Honey Mustard Glazed Chicken Tenderloins
Sticky, sweet, and savory—perfect for meal prep or weeknight dinners.
Ingredients:
- 1 lb chicken tenderloins
- 2 tbsp olive oil
- ¼ cup honey
- ¼ cup Dijon mustard
- 1 tbsp apple cider vinegar
- Salt and pepper
Instructions:
- Whisk sauce: Combine honey, mustard, and vinegar.
- Sear chicken: Cook chicken in olive oil over medium heat until golden.
- Glaze: Pour the honey mustard sauce over the chicken. Simmer until sauce thickens and coats the tenderloins.
Serve with roasted veggies or steamed rice.
Tips for Cooking Chicken Breast Tenderloins
- Don’t overcook: Use a meat thermometer—internal temp should be 165°F (74°C).
- Marinate if time allows: Even 15–30 minutes in a simple marinade makes a difference.
- Rest before slicing: Let chicken sit for 3–5 minutes after cooking to retain juices.
Popular Variations
Here are more creative chicken breast tenderloin recipe ideas to try:
- Buffalo Style: Toss in buffalo sauce and serve with blue cheese dressing.
- Lemon Herb: Marinate in lemon juice, thyme, and rosemary, then grill.
- BBQ Glazed: Brush with BBQ sauce and broil for caramelized flavor.
- Asian-Inspired: Stir-fry with soy sauce, ginger, garlic, and sesame oil.
What to Serve with Chicken Tenderloins
Pair your tenderloins with any of the following:
- Garlic mashed potatoes
- Roasted vegetables (like asparagus, zucchini, or broccoli)
- Quinoa or couscous salad
- Fresh garden salad with vinaigrette
- Creamy pasta or risotto
Storing and Reheating Leftovers
Storage Tips:
- Fridge: Keep in an airtight container for up to 4 days.
- Freezer: Wrap tightly and freeze for up to 3 months.
Reheat Tips:
- Microwave: 1–2 minutes with a splash of water or broth to keep moist.
- Oven: 350°F for 10 minutes.
- Air fryer: 375°F for 3–4 minutes to retain crispness.
Final Thoughts
When it comes to quick, delicious meals, chicken breast tenderloin recipes check all the boxes. They’re healthy, versatile, and endlessly customizable. Whether you prefer your chicken creamy, crispy, spicy, or sweet, there’s a tenderloin recipe here to match your mood.
Next time you’re meal prepping or looking for a 20-minute dinner, grab a pack of chicken breast tenderloins—you won’t be disappointed.