How Long to Cook Chicken Tenderloins for Perfectly Juicy Results Every Time

Chicken tenderloins are a quick and easy dinner staple. Their thin shape means they cook fast, which is great when you’re pressed for time. However, their leanness also means they can easily turn out dry and overcooked if you don’t nail the cook time.

What is the best amount of time to cook chicken tenderloins so that they stay juicy and flavorful without turning into cardboard? Follow this guide to always get juicy, delicious results.

Chicken Tenderloin Cook Times

Chicken tenderloins cook quickly compared to larger breast fillets or bone-in cuts. Here are some general guidelines for stovetop, oven, and grill cooking times:

• Skillet or sauté pan Cook 4-6 minutes per side over medium-high heat Thinner tenderloins may only need 2-3 minutes per side

• Oven baking: Bake at 400°F for 15-18 minutes. For frozen tenderloins, increase bake time to 25-30 minutes.

• Grilling Grill over direct medium heat for 6-8 minutes total, flipping halfway. Frozen may need 10-12 minutes.

But cook times are only a starting point. An instant-read thermometer is the only way to be sure you don’t overcook something. Chicken is safely cooked at 165°F.

Factors That Affect Cook Time

Several factors impact how long chicken tenderloins take to cook, including:

1. Thickness

Thicker tenderloins will naturally take longer to cook through to 165°F. Thinner pieces will be done faster. Adjust cook times up or down accordingly.

2. Bone-In vs Boneless

Bone-in tenderloins have a layer of insulation from the bone, so they require a little more cooking time. Boneless cook fastest.

3. Fresh vs. Frozen

Frozen tenderloins contain more moisture and cook more slowly. They typically need 25-50% longer cook time compared to fresh.

4. Crowding the Pan

Overcrowding causes steaming instead of browning. Give tenderloins room to cook evenly and prevent extended cooking.

5. Oven Temperature

Higher oven temps (400°F+) cook chicken faster. Lower oven temps (325-350°F) will extend the cook time.

How to Tell When Chicken Tenderloins Are Done

Checking a few visual cues can help you determine when chicken is thoroughly cooked:

• Meat is opaque all the way through with no pinkness

• Juices run clear when pierced with a fork

• Exterior is lightly browned or has grill marks

• Meat feels firm when poked, not squishy or gelatinous

For complete confidence, use an instant-read thermometer to check the internal temp in the thickest part. 165°F means it’s perfectly cooked and safe to eat.

Cooking Tips for Super Juicy, Flavorful Chicken Tenderloins

Follow these pro tips for chicken that’s moist and packed with flavor every time:

• Season under the skin or evenly over all sides before cooking. This gives you the most flavor distribution.

• Don’t crowd the pan. Overcrowding causes steaming instead of searing or roasting.

• Use a meat thermometer. It’s the only way to accurately determine doneness.

• Allow to rest 5 minutes before cutting. This allows juices to reabsorb for maximum moistness.

• Cook to 165°F, not higher. Going above 165°F dries out the chicken.

• Avoid open-flame grilling. The high direct heat causes toughening and drying. Opt for indirect heat.

• Brush with oil or marinate before cooking. Adds flavor and moisture protection.

• Keep an eye on cook times. Chicken tenderloins go from perfect to overdone quickly.

How to Tell if Chicken Tenderloins Are Undercooked

It’s important to thoroughly cook chicken to a safe internal temperature of 165°F minimum. Here are a few signs your chicken may be undercooked:

• Flesh looks pink or has redness rather than uniform white opaque color

• Juices run pink when poked with a fork

• Meat feels soft, mushy, or gelatinous

• Doesn’t flake easily with a fork

• Doesn’t reach 165°F on a meat thermometer

• Has a raw, translucent appearance

If you notice any undercooked characteristics, return the tenderloins to heat immediately until cooked through. Never partially cook chicken and refrigerate to finish cooking later, as this can cause bacteria to multiply.

What If My Chicken Tenderloins Are Overcooked?

We’ve all been there – you get distracted and suddenly your tender, juicy chicken has turned dry and chalky. Here are some ways to rescue overcooked chicken:

• Slicing thin can mask dryness by reducing the chewy texture.

• Saucing it up with gravy, salsa, or other high-moisture condiments.

• Shredding for tacos or salads hides dryness.

• Making chicken salad using mayo or Greek yogurt for moisture.

• Chopping and sautéing in a sauce or stir-fry blend.

While you may not be able to return it to ultimate juiciness, with a little creativity you can still create tasty meals from overcooked chicken.

Next time, setting a timer and following exact cook times can help prevent drying out those delicate tenderloins.

Frequently Asked Questions

How long does it take to bake chicken tenderloins?

At 400°F, bake fresh chicken tenderloins for 15-18 minutes. Frozen tenderloins should bake at 375°F for 25-30 minutes. Always verify internal temp reaches 165°F.

Can you cook frozen chicken tenderloins without thawing?

Yes, you can bake or sauté frozen chicken tenderloins without thawing first. Add 5-10 extra minutes to the cook time. Defrosting ahead of time in the fridge is best for evenly cooked chicken.

Should you flip chicken tenderloins while cooking?

It’s a good idea to flip tenderloins at least once during stovetop cooking or grilling. This helps them cook evenly on both sides. Flipping isn’t necessary for oven baking.

What is the minimum internal temperature for cooked chicken?

Chicken is safe to eat at a minimum internal temperature of 165°F. Cooking to this temp kills any harmful bacteria. Higher temps can dry out the meat.

How long does cooked chicken last in the fridge?

Cooked chicken stays fresh in the fridge for 3-4 days when stored in an airtight container. Freeze for longer storage; cooked chicken keeps for 4-6 months in the freezer.

The Takeaway

Perfectly cooked chicken tenderloins are all about nailing the cook time for your chosen cooking method. Follow the recommended oven, stovetop, or grill cook times in this guide. For the foolproof way to prevent over or undercooking, use an instant-read thermometer to check for a minimum internal temperature of 165°F. With these simple tricks, you’ll have juicy, flavorful chicken tenderloins every time.