Chicken tenderloins are the perfect foundation for quick and delicious meals that please both adults and kids alike. These versatile cuts of meat are naturally tender and cook up rapidly, making them ideal for busy weeknights when time is limited but you still want something tasty on the table.
From crispy fried options to healthier baked alternatives, chicken tenders can take on countless flavor profiles.
You’ll find endless inspiration with chicken tenderloin recipes, ranging from Southern-style fried tenders to exotic coconut-crusted versions and spicy buffalo variations.
Whether you prefer using an air fryer for a healthier crisp or traditional pan-frying for that classic comfort food experience, these recipes offer something for everyone. Chicken tenderloins also work beautifully in more sophisticated dishes like chicken marsala or as protein additions to tacos and fajitas.
1. Garlic Butter Chicken Tenders
Garlic butter chicken tenders are a quick and delicious meal you can prepare in under 15 minutes. These juicy tenderloins are cooked on the stovetop in a rich garlic butter sauce that adds incredible flavor.
The chicken turns out tender, succulent, and full of garlic butter goodness. You can make this recipe as a family-friendly weeknight dinner when you need something fast but tasty.
The simple combination of garlic, butter, and spices creates a sauce that coats each piece perfectly. This cooking method helps keep the chicken moist while adding a savory flavor that everyone will enjoy.
2. Stovetop Garlic Butter Chicken
Stovetop garlic butter chicken tenderloins cook up in less than 15 minutes, making them perfect for busy weeknights. You’ll need chicken tenderloins, butter, garlic, and a few herbs and spices.
Start by heating olive oil in a skillet over medium heat. Season your chicken tenderloins with salt and pepper or a seasoning blend of your choice.
Cook the chicken for about 3-4 minutes per side until golden. Add butter and minced garlic to the pan, letting the flavors coat the chicken. The tenderloins will come out juicy and flavorful.
This one-pan dish needs minimal cleanup and pairs well with rice, vegetables, or salad.
3. Oven Baked Chicken Tenderloins
Oven baked chicken tenderloins offer a healthier alternative to fried versions while still delivering juicy, flavorful results. You can prepare them with or without breading, depending on your preference.
Breaded versions use panko for a truly crispy exterior, even with short baking times of about 20 minutes maximum. The seasoning options are endless, creating “out of this world” flavors that make this dish perfect for busy weeknights.
No-breading versions still turn out moist and flavorful, ideal for meal prep. With just 10 minutes of preparation time, you can have these versatile tenders ready to serve in under 30 minutes.
These tenderloins work well in salads, wraps, and pasta dishes, giving you plenty of meal options throughout the week.
4. Lemon Garlic Chicken Tenderloins
Lemon garlic chicken tenderloins offer a perfect balance of tangy citrus and savory garlic flavors. This dish comes together in under 30 minutes, making it ideal for busy weeknights.
You’ll love how the tangy lemon-garlic sauce picks up all the savory flavors left in the pan after searing the chicken. The marinade creates tender, juicy chicken with a slight spicy kick if you add a touch of red pepper.
These versatile tenderloins can be served over rice, pasta, or a fresh salad. The buttery, citrus-infused sauce keeps the chicken moist and full of delicious flavor that will please everyone at your table.
5. Honey Mustard Chicken Tenderloins
Honey mustard chicken tenderloins combine sweet and tangy flavors for a delicious meal option. You can prepare them in multiple ways – baked in the oven at 350°F for 25-30 minutes or cooked in an air fryer for a quicker option.
The sauce typically blends honey with Dijon and sometimes stone ground mustard for depth of flavor. Some recipes include fresh rosemary sprigs to enhance the taste profile.
These tenders cook quickly on the stovetop too, making them perfect for busy weeknights. Serve them with ranch dressing, ketchup, or extra honey-Dijon sauce for dipping.
6. Spicy Buffalo Chicken Tenders
Buffalo chicken tenders combine crispy chicken with tangy, spicy sauce for a perfect game-day snack. They’re easy to make but packed with flavor.
To prepare them, coat chicken tenderloins with flour and garlic powder, dip in egg, and bake until crispy. Then toss in Frank’s RedHot sauce for that classic buffalo flavor.
You can make these tenders in the oven while still achieving restaurant-quality crispiness. At about 288 calories per serving, they’re a lighter alternative to deep-fried versions.
Serve with blue cheese or ranch dressing and celery sticks for a complete buffalo chicken experience.
7. Pan-Seared Chicken Tenderloins
Pan-seared chicken tenderloins cook up in under 10 minutes, making them perfect for quick weeknight dinners. You’ll love how they turn out tender and juicy when cooked properly on the stovetop.
The secret to perfect pan-seared tenderloins is a simple seasoning blend with olive oil and lemon juice. This combination helps the chicken develop a delicious golden crust while keeping the inside moist.
No breading is necessary for this healthy option. Simply heat your skillet to medium-high, add your seasoned tenderloins, and cook for about 3-4 minutes per side until they reach 165°F internally.
A garlic butter sauce can elevate these tenderloins further, creating a succulent and flavorful dish that pairs well with almost any side.
8. Buttermilk Fried Chicken Tenders
Buttermilk fried chicken tenders are a classic favorite that delivers crispy, crunchy perfection with every bite. The secret to their incredible texture and flavor is marinating the chicken in seasoned buttermilk before cooking.
This simple step tenderizes the meat while adding moisture and flavor. For best results, let your chicken soak in the buttermilk mixture for at least an hour, though overnight produces even more tender results.
When it’s time to cook, dredge the marinated tenders in seasoned flour and pan-fry until golden brown. The result is juicy chicken inside with a crispy coating outside.
These tenders pair wonderfully with dipping sauces like comeback sauce for a meal everyone will love.
9. Teriyaki Glazed Chicken Tenderloins
Teriyaki glazed chicken tenderloins combine sweet and savory flavors for a delicious meal ready in about 30 minutes. The dish features tender chicken coated in a rich teriyaki sauce.
The simple homemade sauce typically contains soy sauce, water, vinegar, brown sugar, ginger, garlic, and Worcestershire sauce. You can marinate the chicken in a resealable bag for deeper flavor before cooking.
You can prepare these tenderloins using different cooking methods. Bake them in the oven, cook them in a skillet, or grill them for a slightly smoky flavor.
Serve your teriyaki chicken tenderloins with a side of rice to complement the sweet sauce. This protein-packed dish contains about 22g of protein per serving.
10. Grilled Honey Lime Chicken Tenders
These grilled chicken tenders feature a simple but flavorful 4-ingredient marinade that makes them juicy and delicious. The magic combination includes Italian dressing, lime juice, honey, and garlic.
You can prepare these versatile tenders on a grill for that classic char flavor. Don’t have a grill? No problem! You can also cook them on the stovetop, in an air fryer, or in the oven.
The sweet honey balances perfectly with the tangy lime juice, creating a caramelized exterior when grilled. Many families cook this recipe at least once a month because it’s so quick and satisfying.
11. Cajun-Spiced Chicken Tenders
Cajun-spiced chicken tenders bring a zesty kick to your dinner table. These flavorful tenders are coated in a mixture of Cajun seasonings that add both color and heat.
You can prepare these tenders in multiple ways. Bake them for a healthier option, pan-fry for a crispy exterior, or use an air fryer for a quick meal that’s still crispy.
The secret to perfect Cajun tenders is in the seasoning blend. Many recipes combine panko breadcrumbs with cornmeal for extra crunch, then add Cajun spices for that distinctive Louisiana flavor.
Serve these spicy tenders with a cooling dip like ranch or even a Cajun butter sauce for an extra flavor dimension.
12. BBQ Chicken Tenderloins
BBQ chicken tenderloins bring that delicious smoky flavor to your dinner table in minutes. They’re perfect for busy weeknights when you need something quick and tasty.
The key to great BBQ tenderloins is the sauce. You can use a mixture of barbecue sauce and a hint of caramel sauce for a sweet-savory balance. Some recipes include Asian-inspired seasonings for extra flavor.
You can bake these tenders in the oven or cook them on a grill for added smokiness. Either way, they turn out juicy and flavorful.
Make extra for meal prep – they’re great cold in salads or reheated for quick lunches throughout the week.
13. Herb-Crusted Chicken Tenderloins
Herb-crusted chicken tenderloins combine juicy chicken with a flavorful herb coating. These tenders use a mixture of fresh or dried herbs like rosemary and thyme for a delicious crust.
You can start by marinating the chicken in lemon juice to tenderize the meat. This adds brightness to the final dish. For the herb coating, mix panko breadcrumbs with your favorite herbs and spices.
Cooking options include baking, frying, or sautéing until golden brown. The result is crispy on the outside and tender on the inside. These versatile tenders work well as a main dish with sides or sliced on top of salads.
14. Sweet and Sour Chicken Tenders
Sweet and sour chicken tenders combine crispy chicken with a tangy sauce for a delicious meal. The dish features tender chicken pieces that are lightly coated and cooked until golden.
The signature sauce blends cider vinegar, pineapple juice, soy sauce, and brown sugar to create that perfect balance of sweet and tangy flavors. You can prepare this recipe using simple ingredients like cornstarch, egg, and garlic salt for the coating.
This versatile dish works well for family dinners and can be prepared through various cooking methods including baking, pan-frying, or even air frying. Serve with rice for a complete meal that everyone will enjoy.
15. Lemon Herb Roasted Chicken Tenderloins
Lemon herb chicken tenderloins offer a bright, flavorful meal that’s easy to prepare. You’ll need chicken tenderloins, fresh lemon juice, and herbs like thyme, oregano, and garlic.
Start by mixing olive oil, lemon juice, chopped garlic, and your favorite herbs in a small bowl to create a marinade. This tangy mixture will infuse the chicken with delicious flavor.
Place your chicken in the marinade for at least 30 minutes before roasting. For best results, roast at 400°F until the tenderloins reach 165°F internally, usually about 15-20 minutes.
These versatile tenderloins work great in salads, wraps, or as a main dish with vegetables.
16. Thai Peanut Chicken Tenderloins
Thai Peanut Chicken Tenderloins combine sweet, salty, and spicy flavors in one delicious dish. This recipe transforms simple chicken tenderloins into an exciting weeknight meal.
You can marinate the tenderloins in a Thai-inspired mixture before cooking. The marinade helps tenderize the meat and infuse it with flavor.
The star of this dish is the creamy peanut sauce. Made with peanut butter, soy sauce, and a hint of spice, it creates a rich coating for the chicken.
You can grill, bake, or pan-fry these tenderloins depending on what you prefer. Serve them with rice or noodles for a complete meal.
17. Balsamic Glazed Chicken Tenders
Balsamic glazed chicken tenders deliver impressive flavor with minimal effort. The combination of tangy balsamic vinegar, sweet honey, and butter creates a delicious coating that caramelizes beautifully when cooked.
To make this dish, you’ll need to whisk together balsamic vinegar, honey, and seasonings for the marinade. Let your chicken tenders soak up these flavors for maximum taste.
You can prepare this meal in one pan by adding vegetables like asparagus and cherry tomatoes to cook alongside the chicken. The entire dish comes together in about 30 minutes, making it perfect for weeknight dinners.
The result is juicy, tender chicken with a sweet-tangy glaze that pairs well with nearly any side dish.
18. Mango Habanero Chicken Tenderloins
Mango habanero chicken tenderloins bring a perfect balance of sweet and spicy flavors to your dinner table. These tenders feature a crispy exterior with a juicy interior, coated in a vibrant mango habanero sauce.
You can make these by marinating chicken tenders in buttermilk and orange juice for extra tenderness. For the coating, use all-purpose flour seasoned with chipotle chili powder for that smoky kick.
The signature sauce combines fresh mango with fiery habanero peppers. Some recipes add a splash of sriracha for extra heat. These tenders can be fried traditionally or baked on a sheet pan for a healthier option.
This dish has become popular on social media for its bold flavors and eye-catching orange-red glaze.
19. Sesame Ginger Chicken Tenderloins
Sesame ginger chicken tenderloins combine sweet and savory Asian flavors in one easy dish. You can have this meal ready in about 30 minutes, making it perfect for busy weeknights.
The chicken is coated with sesame seeds for a delightful crunch while ginger adds a warm, spicy note.
You can bake these tenderloins in the oven or cook them in an air fryer for a healthier alternative to takeout.
Serve these flavorful tenderloins with a simple soy-ginger dipping sauce. Add coconut rice or steamed broccoli to complete your meal. The combination of honey, ginger, and sesame creates a taste that’s both comforting and exciting.
20. Coconut Curry Chicken Tenders
Coconut curry chicken tenders blend crispy texture with rich flavor. The recipe uses unsweetened coconut flakes, curry powder, and a dash of salt and pepper to create a flavorful coating.
This dish takes about 30 minutes to prepare, making it perfect for busy weeknights. You can serve these tenders alongside a mango dipping sauce for a sweet contrast to the savory curry.
The coconut adds a satisfying crunch while the curry provides warm, aromatic spices. These tenders work well with a side of rice and vegetables for a complete meal.
Try this recipe when you want something different from regular chicken tenders. Kids and adults alike enjoy this tasty twist on a classic favorite.
21. Marinated Greek Chicken Tenderloins
Greek flavors transform ordinary chicken tenderloins into something special. The key is a simple marinade that combines olive oil, lemon, dried oregano, and garlic.
For the best results, marinate your chicken tenderloins for at least 30 minutes, but a few hours works even better. The acid from the lemon helps tenderize the meat while infusing it with flavor.
When cooking, preheat your oven to 350°F and place the tenderloins in a lightly oiled pan. You can top them with crumbled feta cheese, sliced red onions, and Kalamata olives for an authentic Greek touch.
These tenderloins cook quickly, usually in about 10 minutes, making them perfect for a weeknight dinner.
Understanding Chicken Tenderloins
Chicken tenderloins are a specific cut of poultry that offers versatility and ease of cooking. These small strips of white meat have unique characteristics that make them popular for quick meals and various culinary applications.
What Are Chicken Tenderloins?
Chicken tenderloins (or tenders) are a specific muscle located underneath the chicken breast. They’re attached to the breast but are actually a separate muscle called the pectoralis minor. Each chicken has two tenderloins.
Tenderloins are smaller than chicken breasts, typically measuring about 4-5 inches in length and weighing around 2 ounces each. As their name suggests, they’re known for being especially tender.
You can identify chicken tenderloins by their elongated, strip-like shape and the white tendon that runs along one side. Many cooks remove this tendon before cooking as it can be tough and chewy.
Tenderloins cook quickly due to their small size, making them perfect for weeknight meals when you’re short on time.
Nutritional Value of Chicken Tenderloins
Chicken tenderloins are an excellent source of lean protein, with about 26 grams of protein per 3-ounce serving. They’re naturally low in fat, containing approximately 3 grams per serving.
A typical 3-ounce serving of chicken tenderloins contains:
- Calories: 100-120
- Protein: 26g
- Fat: 2-3g
- Carbohydrates: 0g
- Sodium: 45-65mg (varies by brand if pre-packaged)
Tenderloins are rich in B vitamins, particularly niacin (vitamin B3) and vitamin B6, which support energy production and brain health.
You’ll also get minerals like phosphorus and selenium from tenderloins. Selenium acts as an antioxidant in your body, helping protect cells from damage.
Cooking Techniques
Chicken tenderloins can be prepared using several methods that each bring out unique flavors and textures. Mastering these techniques will help you create juicy, flavorful chicken dishes every time.
Marinating Tips
Marinating chicken tenderloins enhances flavor and ensures juicy results. For best results, marinate tenderloins for at least 30 minutes, but no longer than 24 hours as acidic ingredients can break down proteins too much.
Use ziplock bags rather than bowls for marinating. This ensures even coating and requires less marinade overall.
A good marinade contains three key elements: acid (lemon juice, vinegar), oil, and flavoring (herbs, spices, garlic). The acid tenderizes, oil moistens, and flavorings add taste.
For quick weeknight meals, prepare and freeze marinated tenderloins in advance. Simply thaw in the refrigerator before cooking.
Pat tenderloins dry before cooking to ensure proper browning, especially when pan-frying or grilling.
Baking Versus Frying
Baking chicken tenderloins offers a healthier alternative to frying with less mess and fat. For juicy baked tenderloins, cook at 400°F for 15-20 minutes until they reach 165°F internally.
Line your baking sheet with parchment paper for easy cleanup. Consider placing tenderloins on a wire rack when baking to allow air circulation for crispier results.
Frying creates that classic crispy exterior many love. Pan-frying requires less oil than deep-frying while still achieving a golden crust. Heat oil to 350°F and cook tenderloins for 3-4 minutes per side.
Air frying combines the best of both methods. It uses minimal oil while creating a crispy exterior. Cook at 380°F for about 10-12 minutes, flipping halfway through.
For breaded tenderloins, use the standard flour, egg, breadcrumb process regardless of cooking method.
Pairing Suggestions
Complementing chicken tenderloins with the right sides and beverages elevates your meal from simple to spectacular. The right pairings can highlight the flavors of your chicken while creating a balanced dining experience.
Best Sides for Chicken Tenderloins
Quick Vegetable Options:
- Roasted vegetables (broccoli, carrots, bell peppers)
- Fresh garden salad with light vinaigrette
- Steamed green beans with lemon and garlic
- Corn on the cob (great with fried tenders)
Starchy Sides:
- Crispy french fries or sweet potato fries
- Creamy mashed potatoes
- Buttered rice pilaf
- Mac and cheese (especially kid-friendly)
Coleslaw pairs wonderfully with crispy tenders, providing a cool, crunchy contrast to hot chicken. For a healthier option, try a quinoa salad with fresh vegetables and light dressing.
Baked beans or cornbread complement barbecue-style chicken tenderloins perfectly. For an easy weeknight meal, roasted vegetables on the same sheet pan as your tenders saves time and dishes.
Wine and Beverage Pairings
Wine Selections:
- Unoaked Chardonnay for herb-seasoned tenders
- Pinot Grigio for lightly seasoned preparations
- Rosé for fried or breaded tenders
- Pinot Noir for tenders with darker sauces
Light beers like pilsners or wheat beers work well with most chikcen tenderloin recipes, especially fried varieties.
For non-alcoholic options, lemonade or iced tea provides refreshing contrast.
Sparkling water with citrus complments chicken without overpowering the flavors.
Kids will enjoy apple juice or chocolate milk with their tenders.
For spicy chicken recipes, consider a slightly sweet Riesling or a cooling yogurt-based lassi.
When serving Asian-inspired tenders, try jasmine tea or a light sake.
