Ever found yourself staring at a bag of frozen chicken tenderloins at 5 30 PM wondering what’s for dinner? Been there! As someone who regularly forgets to thaw meat ahead of time I’ve become quite the expert at cooking chicken straight from frozen. In this guide, I’ll share everything you need to know about turning those icy tenderloins into a delicious meal without the wait.
Why Cook Chicken Tenderloins From Frozen?
Before diving into the methods, let’s address the elephant in the room – is it actually safe to cook frozen chicken without thawing? According to the USDA, cooking chicken from frozen is completely fine! You’ll just need to adjust your cooking time by approximately 50% longer than if you were cooking thawed chicken. The only methods you should avoid are slow cookers and microwaves, as they can leave the meat in the temperature danger zone (40°F – 140°F) where bacteria love to multiply
5 Foolproof Methods to Cook Frozen Chicken Tenderloins
1. Air Fryer Method (The Crispy Option)
Ingredients:
- Frozen chicken tenderloins
- Cooking spray or olive oil
- Your favorite seasonings
Instructions
- Preheat your air fryer to 400°F (200°C)
- Lightly coat the air fryer basket with oil
- Arrange tenderloins in a single layer (don’t overcrowd!)
- Season as desired
- Cook for 15-20 minutes, flipping halfway through
- Check internal temperature reaches 165°F (74°C)
- Rest for a few minutes before serving
The air fryer creates a wonderful crispy exterior while keeping the inside juicy. Cook time is just 13-15 minutes depending on the size of your tenderloins, making this one of the quickest methods!
2. Oven-Baked Method (The Hands-Off Option)
Ingredients:
- Frozen chicken tenderloins
- Olive oil or cooking spray
- Seasonings of choice
Instructions:
- Preheat oven to 375-425°F (190-218°C)
- Line a baking sheet with parchment paper or foil
- Arrange tenderloins without touching
- Brush or spray with oil
- Season generously
- Bake for 20-25 minutes, flipping halfway
- Verify internal temperature reaches 165°F
- Rest before serving
Baking is my go-to when I need to multitask. Pop them in the oven and work on side dishes or help kids with homework while they cook! At 425°F, tenderloins should take around 20-25 minutes, but I always recommend checking the temperature.
3. Instant Pot Method (The Super Quick Option)
Ingredients:
- Frozen chicken tenderloins
- 1 cup chicken broth or water
- Seasonings
Instructions:
- Place trivet in Instant Pot
- Add 1 cup liquid
- Arrange tenderloins on trivet
- Season as desired
- Seal and cook on high pressure for 6-8 minutes
- Natural release for 5 minutes, then quick release
- Check for 165°F internal temperature
- Rest before serving
The pressure cooker method is amazingly fast – just 6 minutes of cook time for tenderloins! They won’t brown, but they’ll be incredibly juicy. Perfect for shredding or slicing for other recipes.
4. Stovetop Method (The Traditional Option)
Ingredients:
- Frozen chicken tenderloins
- Cooking oil
- Seasonings
- Optional: broth or sauce for simmering
Instructions:
- Heat skillet over medium-high heat with oil
- Add frozen tenderloins in a single layer
- Season as desired
- Cook 5-7 minutes per side until browned
- If needed, add broth or sauce, cover and simmer until cooked through
- Ensure internal temperature reaches 165°F
- Rest before serving
I prefer to simmer chicken tenderloins in a sauce or broth on the stovetop rather than just sautéing them. The extended cooking time needed for frozen chicken can lead to charred exteriors before the inside is fully cooked. Adding liquid helps cook them more evenly.
5. Slow Cooker Method (The Flavorful Option)
Ingredients:
- Frozen chicken tenderloins
- Broth or liquid of choice
- Vegetables (optional)
- Seasonings
Instructions:
- Place tenderloins in slow cooker
- Add seasonings and vegetables if using
- Pour in enough liquid to cover the bottom
- Cook on low for 6-8 hours or high for 3-4 hours
- Verify internal temperature reaches 165°F
- Rest before serving
While the USDA generally doesn’t recommend cooking frozen chicken in a slow cooker, some sources suggest it can be done safely if you ensure the chicken quickly reaches a safe temperature. When I use this method, I make sure to check the temperature early in the cooking process.
Season It Right: Flavor Options for Chicken Tenderloins
Don’t settle for bland chicken! Here are some of my favorite seasoning combos:
- Basic Blend: Salt, pepper, garlic powder
- Italian Style: Oregano, basil, thyme, rosemary
- Cajun Kick: Cayenne, paprika, garlic powder, onion powder
- Asian Inspired: Ginger, garlic, five spice, soy sauce
- BBQ Rub: Brown sugar, paprika, chili powder, cumin
The best part about chicken tenderloins is how well they take on flavors. Even when cooking from frozen, the seasonings will adhere and infuse as they cook.
How to Tell When Chicken Tenderloins Are Done
Regardless of which cooking method you choose, the golden rule is the same – chicken must reach an internal temperature of 165°F (74°C) to be safe. Invest in a good instant-read thermometer – it’s the most reliable way to check doneness.
Visual cues can help too:
- Juices run clear (not pink)
- Meat is firm to the touch
- No pink visible inside when cut
- Reaches 165°F on thermometer
Serving Suggestions for Your Perfectly Cooked Tenderloins
Now that you’ve mastered cooking frozen chicken tenderloins, here are some serving ideas:
- Slice and add to salads or grain bowls
- Serve with steamed vegetables and rice
- Make chicken sandwiches or wraps
- Dip in your favorite sauces (BBQ, honey mustard, buffalo)
- Chop and add to pasta dishes
- Use in tacos or quesadillas
FAQ: Your Frozen Chicken Tenderloin Questions Answered
Q: Can I marinate frozen chicken tenderloins?
A: While it’s better to marinate thawed chicken, you can apply a quick marinade right before cooking. The flavors won’t penetrate as deeply, but they’ll still add great taste.
Q: How long do frozen chicken tenderloins last in the freezer?
A: For best quality, use within 9-12 months, though they remain safe indefinitely if kept at 0°F or below.
Q: Can I refreeze chicken tenderloins after cooking?
A: Yes, once cooked thoroughly, you can freeze the chicken again. Just make sure to cool it quickly before freezing.
Q: What’s the difference between chicken tenders and chicken tenderloins?
A: Chicken tenderloins are an actual part of the chicken (the tender strip attached to the underside of the breast), while “tenders” can sometimes refer to processed pieces made from breast meat.
Time-Saving Tips for Cooking Frozen Chicken Tenderloins
- Keep it simple on weeknights. Air fryer or stovetop methods are fastest.
- Cook in batches. Don’t overcrowd your cooking surface.
- Prep ahead. Portion seasonings in small containers so they’re ready to go.
- Cook extra. Freeze cooked tenderloins for even quicker meals later.
- Embrace one-pan meals. Add vegetables to cook alongside your chicken.
The Bottom Line
Cooking frozen chicken tenderloins doesn’t mean compromising on taste or quality. With these methods, you can turn a freezer staple into a delicious meal in no time. Whether you prefer the crispy results from an air fryer or the hands-off approach of the oven, you now have all the tools to make perfect chicken tenderloins straight from frozen.
Remember, the key is making sure they reach that magic 165°F internal temperature, regardless of which cooking method you choose. So next time you forget to thaw (we’ve all been there!), don’t worry – dinner can still be on the table in no time.
What’s your favorite way to cook frozen chicken tenderloins? I’d love to hear your tips and tricks in the comments below!
How to Make Oven Baked Chicken Tenders
Here’s an overview of this easy recipe. Find the full printable recipe at the bottom.
Preheat oven to 425°F. Generously spray a sheet pan with cooking spray.
Add the Panko, Parmesan, paprika, garlic powder, and cayenne to a blender or food processor and pulse several times until breadcrumbs are a finer texture and everything is well combined. Pour this mixture into a shallow dish.
Add the egg and a splash of water to a second small bowl or shallow dish. Whisk with a fork until very smooth.
Trim off any tendon that is sticking out. Season both sides of the tenders evenly with salt and pepper.
Dredge each tender in the egg mixture, letting the excess drip off. Dredge the chicken in the breadcrumb mixture, pressing it in on both sides.
Place tenders on the pan and spray the tops with cooking spray.
Bake on the lower third of the oven for 7-8 minutes, until golden brown on the bottom. Using a spatula, carefully flip over and bake another 5-6 minutes, until golden on top. Season with a little more salt right out of the oven, if desired. Let cool slightly and serve with your favorite dipping sauce.
Here are some side dish ideas that would go well with this recipe:
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- Oven Roasted Broccoli – This cooks at the same temp and almost the same amount of time in the oven!
How to Freeze Chicken Tenders
You have two options for freezing breaded chicken tenders:
- Dredge the chicken tenders in the breading mixture. Place breaded tenders in a freezer container or gallon sized bag in single layers divided by parchment paper.
- Alternately, flash freeze the breaded tenders on a sheet pan for 1-2 hours until solid and toss into a freezer bag. Squeeze out any excess air, seal, and freeze.
Be sure the label the freezer meal with the title of the recipe, date of freezing, and instructions for baking from frozen.
