How Long to Cook Frozen Chicken Tenderloins in the Oven? Perfect Results Every Time!

Have you ever looked at a bag of frozen chicken tenderloins and wondered how to make a tasty dinner without having to wait hours for them to thaw? You’re not the only one! Our kitchen has been there a lot of times, and I can’t wait to share everything we’ve learned about cooking these easy-to-use protein powerhouses straight from the freezer.

When you’re busy during the week, frozen chicken tenderloins come in handy. Knowing how to cook them in the oven correctly can make the difference between a disappointingly dry dinner and one that is juicy and full of flavor. Now let’s get right to the best way to cook that always works!

The Quick Answer

For those in a hurry. here’s the short version

In an oven set to 400°F (200°C), cook frozen chicken tenderloins for 20 to 30 minutes, or until they reach 165°F (74°C) on the inside.

But of course, there’s more to know if you want truly perfect results every time!

Understanding Frozen Chicken Tenderloins

Before we jump into cooking methods, let’s understand what we’re working with:

The small, tender strips of meat under the chicken breast are called chicken tenderloins. Of course, they’re softer than the rest of the breast meat, which is how they got their name! They are a very convenient source of protein when frozen because they don’t need to be thawed first.

The main benefits of cooking frozen chicken tenderloins include:

• Time-saving: No need to plan ahead or thaw
• Convenience: Ready to cook straight from the freezer
• Food safety: Reduces handling of raw chicken
• Versatility: Works with countless seasonings and recipes

Why Oven Baking Is the Best Method

While there are several ways to cook frozen chicken tenderloins (skillet, air fryer, slow cooker, etc.), oven baking offers some distinct advantages:

• Even cooking: The consistent heat of an oven helps cook the tenderloins thoroughly
• Hands-off approach: Just season, place in the oven, and set a timer
• Batch cooking: You can cook a large quantity at once
• Less mess: No oil splatters like you might get when pan-frying
• Better texture: Achieves a nice exterior while keeping the inside moist

Key Factors Affecting Cooking Time

The exact cooking time for your frozen chicken tenderloins can vary based on several factors:

1. Size and thickness: Larger, thicker tenderloins need more time
2. Your specific oven: Some ovens run hotter or cooler than others
3. Quantity being cooked: More tenderloins on one tray can increase cooking time
4. Starting temperature: Tenderloins straight from the freezer vs. those that have sat out briefly
5. Baking method: Convection vs. conventional oven settings

Optimal Cooking Times Based on Size

To help you get perfect results, here’s a handy reference table based on tenderloin size:

Remember, these times are estimates! The most reliable way to know when your chicken is done is to use a meat thermometer to check that the internal temperature has reached 165°F (74°C).

Step-by-Step Cooking Guide

Now let’s walk through the exact process for perfectly cooked frozen chicken tenderloins:

What You’ll Need:

• Frozen chicken tenderloins
• Baking sheet
• Parchment paper or aluminum foil
• Olive oil or cooking spray
• Seasonings of your choice
• Meat thermometer

Instructions:

1. Preheat your oven to 400°F (200°C).

   Preheating is crucial! Don’t skip this step as it ensures even cooking from the start.

2. Prepare your baking sheet.

   Line it with parchment paper for easy cleanup. If you don’t have parchment paper, foil works too, but you might need to lightly grease it to prevent sticking.

3. Arrange the frozen tenderloins.

   Place them in a single layer on the baking sheet, making sure they don’t touch. Overcrowding leads to steaming rather than roasting, which affects texture.

4. Season generously.

   Since they’re frozen, seasonings don’t penetrate as well as they would with thawed meat. I like to drizzle with olive oil first, then apply seasonings like salt, pepper, garlic powder, paprika, or Italian herbs.

5. Bake for 20-30 minutes.

   The exact time will depend on the size of your tenderloins and your particular oven.

6. Check the temperature.

   Around the 20-minute mark, start checking the internal temperature with your meat thermometer. Insert it into the thickest part of a tenderloin.

7. Continue cooking if needed.

   If they haven’t reached 165°F (74°C), return them to the oven and check every 3-5 minutes.

8. Rest before serving.

   Once done, let the tenderloins rest for about 5 minutes. This allows the juices to redistribute, resulting in moister meat.

Tips for Perfect Results Every Time

After cooking tons of frozen chicken tenderloins (literally!), we’ve discovered some tricks that make a huge difference:

• Don’t overcrowd the pan: Space out your tenderloins for better air circulation and even cooking.

• Use a meat thermometer: This is truly the most reliable way to ensure your chicken is safely cooked without overdoing it.

• Add moisture: A light drizzle of olive oil or a brush of melted butter helps prevent the chicken from drying out.

• Flip halfway through (optional): For extra-even cooking, you can flip the tenderloins halfway through the cooking time.

• Try convection if available: If your oven has a convection setting, it can reduce cooking time by about 25%. Just keep an eye on them!

• Season boldly: Because they’re cooked from frozen, be a bit more generous with your seasonings than you normally would.

Common Mistakes to Avoid

Even experienced cooks sometimes make these errors when cooking frozen chicken tenderloins:

• Cooking at too low a temperature: This results in extended cooking times that dry out the meat.

• Forgetting to preheat: Putting frozen chicken in a cold oven leads to uneven cooking.

• Overcooking out of safety concerns: While food safety is important, cooking past 165°F just dries out your chicken.

• Not using parchment paper or foil: This makes cleanup much harder and can cause sticking.

• Seasoning too lightly: Frozen meat doesn’t absorb flavors as readily as thawed meat.

Flavor Variations to Try

One of the best things about chicken tenderloins is how versatile they are! Here are some of my favorite seasoning combinations:

• Classic Herb: Olive oil, Italian herbs, garlic powder, salt, and pepper

• Spicy Southwest: Chili powder, cumin, garlic, oregano, and a pinch of cayenne

• Asian-Inspired: Ginger powder, garlic powder, a touch of five-spice, and a drizzle of sesame oil

• Lemon Pepper: Lemon zest, black pepper, garlic, and thyme

• BBQ Style: Paprika, brown sugar, garlic powder, onion powder, and a little cayenne

What to Serve with Your Perfectly Cooked Tenderloins

Make a complete meal with these easy side dishes that pair beautifully with chicken tenderloins:

• Roasted vegetables (you can even cook these on the same sheet pan!)
• Rice pilaf or quinoa
• Fresh garden salad
• Mashed potatoes
• Steamed broccoli or green beans
• Pasta tossed with olive oil and herbs

Storing and Reheating Leftovers

If you’ve made extra, here’s how to handle leftovers:

• Refrigerator storage: Cooked chicken tenderloins can be stored in an airtight container in the refrigerator for 3-4 days.

• Reheating methods:

  • Oven: Wrap in foil and heat at 350°F (175°C) for 10-15 minutes
  • Microwave: Cover with a damp paper towel and heat in 30-second intervals
  • Skillet: Warm in a pan with a splash of water or broth to maintain moisture

FAQs About Cooking Frozen Chicken Tenderloins

Can I cook frozen chicken tenderloins without thawing?

Absolutely! That’s the beauty of this method. Cooking directly from frozen is not only safe but often results in juicier chicken since there’s less handling.

How do I know when the chicken is fully cooked?

The most reliable method is using a meat thermometer to ensure the internal temperature reaches 165°F (74°C). The visual clue is opaque meat with clear juices, but the thermometer is more accurate.

What happens if I don’t cook the chicken to 165°F?

Undercooked chicken may contain harmful bacteria like Salmonella that can cause foodborne illness. Always ensure chicken reaches the safe minimum internal temperature.

Can I use foil instead of parchment paper?

Yes, aluminum foil works fine as a substitute, though you might need to lightly grease it to prevent sticking. Parchment paper is generally more non-stick.

How do I prevent the chicken from drying out?

The key is not overcooking! Use a meat thermometer to know exactly when it’s done, and consider adding a light coating of oil before baking.

Can I add vegetables to the baking sheet with the chicken?

Definitely! Just make sure to choose vegetables that cook at a similar rate, such as broccoli florets, bell peppers, or onions. Toss them in oil and seasonings before adding to the pan.

Conclusion

Cooking frozen chicken tenderloins in the oven is truly one of the easiest ways to get a delicious protein on your dinner table with minimal effort. By following our guidelines of baking at 400°F (200°C) for 20-30 minutes and using a meat thermometer to confirm they’ve reached 165°F (74°C), you’ll have perfectly cooked tenderloins every time.

I’ve made this dish countless times for my family, and it’s become one of our reliable go-to meals on busy weeknights. The versatility means we never get bored, and the convenience can’t be beat!

Happy cooking!