Are you tired of serving dry, rubbery chicken tenderloins to your family? Trust me, I’ve been there! After years of experimenting in my kitchen, I’ve finally mastered the art of cooking these delicate cuts of meat. Today, I’m sharing everything you need to know about the ideal temperature for cooking chicken tenderloins that are juicy, flavorful, and perfectly safe.
The Magic Number: 165°F Internal Temperature
Let’s cut right to the chase – chicken tenderloins should reach an internal temperature of 165°F (74°C) to be safely consumed. This is the temperature recommended by food safety experts to eliminate harmful bacteria like salmonella.
But here’s the thing – the cooking temperature (oven, grill, etc.) is different from the internal temperature. Let’s break down the best cooking temperatures based on your preferred method:
Oven Temperature for Chicken Tenderloins
For baking chicken tenderloins in the oven, 375°F (190°C) is generally considered the sweet spot. This moderate temperature provides the perfect balance:
- Hot enough to cook the meat thoroughly
- Not so hot that the outside burns before the inside cooks
- Gentle enough to keep the tenderloins juicy
At 375°F, your chicken tenderloins will typically take about 20-25 minutes to cook, depending on their thickness.
Some recipes recommend slightly higher temperatures:
- 400°F (204°C): For a slightly crispier exterior (reduce cooking time)
- 350°F (175°C): For a more gentle cooking process (may take longer)
Cooking Times by Thickness
One thing that often gets overlooked is the thickness of your chicken tenderloins. This significantly impacts cooking time, regardless of temperature.
| Thickness | Approximate Cooking Time at 375°F |
|---|---|
| 1/2 inch | 15-20 minutes |
| 3/4 inch | 20-25 minutes |
| 1 inch | 25-30 minutes |
Remember, these are just guidelines! The final judge should always be your meat thermometer, not the clock.
Different Cooking Methods for Chicken Tenderloins
Baking Method (Most Common)
- Preheat oven to 375°F (190°C)
- Place seasoned tenderloins on a baking sheet
- Bake for 20-25 minutes (or until internal temp reaches 165°F)
- Let rest for 5-10 minutes before serving
Searing Method
- Use high heat (400-450°F or 204-232°C)
- Sear for a flavorful crust
- Reduce heat to finish cooking internally
- Total cooking time is usually shorter than baking
Grilling Method
- Medium-high heat (375-450°F or 190-232°C)
- Focus on getting nice grill marks
- Flip halfway through cooking
- Takes approximately 6-8 minutes per side
Slow Cooking Method
- Low temperature (250-275°F or 121-135°C)
- Results in extremely tender meat
- Takes longer but reduces risk of drying out
- Not as common for tenderloins as they’re already tender
Factors That Affect Cooking Time
Even at the perfect temperature, several factors can affect how quickly your chicken tenderloins cook
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Starting Temperature Chicken straight from the fridge will take longer than chicken that’s been sitting at room temperature for 20-30 minutes (but never leave raw chicken out for more than 2 hours for safety reasons!)
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Oven Calibration: Many home ovens run hotter or cooler than their settings indicate. An oven thermometer can help ensure accuracy.
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Overcrowding the Pan: Too many tenderloins in one pan creates steam and prevents proper browning. Cook in batches if necessary.
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Bone-in vs. Boneless: Bone-in cuts take longer to cook than boneless ones.
Preventing Overcooked Chicken Tenderloins
Nobody likes dry chicken! Here are my top tips for keeping your tenderloins juicy:
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Use a Meat Thermometer: This is absolutely crucial! Remove chicken from heat when it hits 165°F.
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Consider Brining: A simple salt water solution can help tenderloins retain moisture during cooking.
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Don’t Skip the Rest: Let your chicken rest for 5-10 minutes after cooking to allow juices to redistribute.
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Avoid Overcooking: This sounds obvious, but it’s worth repeating – chicken continues cooking slightly after being removed from heat, so don’t wait until it’s completely dried out!
Should I Cover Chicken Tenderloins While Baking?
This is a common question I get from readers. Generally, you don’t need to cover chicken tenderloins while baking. However, if you notice they’re browning too quickly, you can loosely cover with foil for part of the cooking time.
For extra moisture, some cooks prefer to:
- Cover for the first half of cooking
- Remove the cover for the second half to allow browning
Marinades and Seasonings for Amazing Flavor
Temperature isn’t the only factor in great chicken tenderloins! Here are some popular seasoning ideas:
- Classic Blend: Salt, pepper, garlic powder, onion powder
- Italian Style: Oregano, basil, thyme, rosemary, parmesan
- Spicy Option: Cayenne, paprika, red pepper flakes
- Teriyaki Inspired: Soy sauce, ginger, brown mustard, olive oil
A simple marinade I love uses:
- 2 Tbsp soy sauce
- 1 Tbsp olive oil
- 1 Tbsp spicy brown mustard
- 1/4 tsp garlic powder
- 1/4 tsp ground ginger
Let the chicken marinate for at least 30 minutes, or overnight for more flavor.
Working with Frozen Chicken Tenderloins
Forgot to thaw your chicken? It happens to the best of us! You can cook frozen chicken tenderloins in the oven, but you’ll need to adjust:
- Increase oven temperature to 400°F (204°C)
- Add approximately 50% more cooking time
- Always check internal temperature with a meat thermometer
The best methods for thawing chicken safely are:
- In the refrigerator (slowest but safest)
- In cold water (changing the water every 30 minutes)
- In the microwave (if cooking immediately afterward)
Never thaw chicken at room temperature!
How to Tell When Chicken Tenderloins Are Done
Besides using a meat thermometer (which is the most reliable method), you can look for these signs:
- Chicken is firm but not hard
- Juices run clear when cut (not pink)
- No pink visible in the meat
- There’s some resistance when cutting, but not too much
Common Questions About Cooking Chicken Tenderloins
Can I cook chicken tenderloins with vegetables?
Absolutely! This makes for a complete one-pan meal. Choose vegetables with similar cooking times like bell peppers, zucchini, and carrots. The chicken juices will add flavor to the veggies too!
How long can I store cooked chicken tenderloins?
Store cooked chicken tenderloins in an airtight container in the refrigerator for 3-4 days. They’re great for meal prep!
Should I wash chicken tenderloins before cooking?
The USDA advises against washing raw chicken. This can actually spread bacteria around your kitchen. Cooking to the proper temperature (165°F) will kill any harmful bacteria.
What’s the difference between chicken breast and chicken tenderloins?
Chicken tenderloins are the strip of muscle located beneath the chicken breast. They’re smaller, more tender, and generally cook faster than chicken breasts.
My Favorite Simple Chicken Tenderloin Recipe
Here’s a quick recipe that showcases the perfect cooking temperature:
Juicy Oven-Baked Chicken Tenderloins
Ingredients:
- 1.5 lbs chicken tenderloins
- 2 Tbsp soy sauce
- 1 Tbsp olive oil
- 1 Tbsp spicy brown mustard
- 1/4 tsp garlic powder
- 1/4 tsp ground ginger
Instructions:
- Remove the tendon from tenderloins (grab with paper towel and pull)
- Mix marinade ingredients in a container
- Add chicken and shake to coat evenly
- Marinate while preheating oven to 375°F
- Place on oiled baking sheet in a single layer
- Bake for 15-17 minutes until internal temp reaches 165°F
- Let rest for 5 minutes before serving
This simple recipe yields perfectly cooked tenderloins every time!
Final Thoughts
Cooking chicken tenderloins at the right temperature is both a science and an art. The science is clear: reach 165°F internal temperature for safety. The art comes in how you get there – whether baking at 375°F, searing at higher heat, or using other methods.
Remember that a good meat thermometer is your best friend in the kitchen. No matter what cooking method you choose, that 165°F internal temperature is the non-negotiable key to safe, delicious chicken tenderloins.
Do you have a favorite way to cook chicken tenderloins? I’d love to hear about your experiences in the comments!
Why you’ll love this recipe:
- 39g of protein.
- Only a few simple ingredients.
- Quick way to feed the family a healthy dinner.
These are the main ingredients and substitutions. See the recipe card below for the full ingredients list and instructions for this chicken tenderloin recipe.
- Chicken Tenderloins: or chicken breasts, cutlets or chicken thighs. Cooking time will be longer for chicken breasts as they’ll be much thicker.
- Soy Sauce: or coconut aminos.
- Olive Oil: vegetable oil or avocado oil.
- Spicy Brown Mustard: gives the tenders a little kick and tons of flavor.
- Add cayenne pepper or red pepper flakes for some heat.
- For something more like chicken fingers are chicken nuggets that are coated in panko breadcrumbs, try air fryer chicken patties.
- For air fryer chicken tenders, preheat air fryer to 400 degrees F. Arrange in a single layer and cook for 5-6 minutes on each side.
- Try my crispy baked chicken cutlets for a breaded version.
- For gluten-free, use coconut aminos instead of soy sauce.
- This recipe is dairy-free, as is.
Let’s make this easy chicken recipe:
Remove the tendon from the tenderloin by grabbing it with a paper towel ( 1) and placing it between the tines of a fork and pulling down until it slides out and leaves the meat ( 2).
Place the tenderloins in a sealable airtight container and add the soy sauce, olive oil, spicy brown mustard, garlic powder and ground ginger ( 3). Put the lid on and shake so everything is evenly covered ( 4). Let set overnight OR just be sure to let it marinate while you preheat the oven.
