Marinated in soy sauce, spicy brown mustard and spices these chicken tenderloins are perfectly juicy and great for meal prep. They go well with rice and vegetables, in a Greek side salad, on wraps, and even on sandwiches all week.
They’re also great paired with your favorite dipping sauces as a deliciously lighter alternative to breaded chicken tenders. For easy meal planning, make a bunch of these and blackened chicken in the air fryer and switch them out during the week.
Pair with sugar-free bbq sauce or homemade cottage cheese ranch dressing and dip away. This simple recipe can be used for many things, so make a lot and store it for the week.
Chicken tenderloins are a popular cut of meat that can be cooked in a lot of different ways. But it’s important to cook chicken tenderloins to the right internal temperature to make sure they are safe to eat and have the right texture. This complete guide will talk about the best temperature for cooking chicken tenderloins, how to get there, and how to keep them from cooking too long.
Why Temperature Matters
Cooking chicken tenderloins to the correct internal temperature is crucial for two main reasons:
Food safety: Chicken needs to get hot enough to kill Salmonella and E. coli and other pathogens that could get into food. coli. Undercooked chicken can put you at risk for illness.
Texture – The proteins in chicken tenderloins change when exposed to heat. If undercooked the texture will be mushy and unpleasant. If overcooked the tenderloins will become tough, dry and chewy.
That’s why it’s important to cook chicken at the right temperature so it’s safe and tasty.
What is the Ideal Temperature for Chicken Tenderloins?
The United States Department of Agriculture (USDA) states that chicken is safe to eat when cooked to an internal temperature of 165°F (74°C). This temperature kills any bacteria that may be present.
For chicken tenderloins in particular, the meat should be soft and juicy if the internal temperature is between 160°F (71°C) and 170°F. 160°F is the absolute minimum for food safety, while 170°F gives you a little more room for error.
Methods for Reaching the Ideal Temperature
There are several cooking methods that can be used to bring chicken tenderloins up to the ideal internal temperature:
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Baking – Bake in a 375°F (190°C) oven for 15-20 minutes depending on thickness. Use a meat thermometer to check temperature.
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Grilling – Grill over medium-high heat for 5-7 minutes per side. Check temperature before removing from grill.
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Sautéing – Cook in a skillet over medium-high heat for 3-5 minutes per side until thermometer reaches 165°F.
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Pan-frying – Fry in a bit of oil over medium-high heat for 4-6 minutes per side. Monitor temperature closely.
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Poaching – Simmer in 170°F (77°C) liquid until thermometer reads 165°F, about 10 minutes.
The cooking method and time will vary slightly based on size and thickness. Be sure to use a food thermometer for the most accurate reading.
How to Prevent Overcooking
It can be tricky to perfectly cook chicken tenderloins without going past 170°F and drying them out. Here are some tips:
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Remove chicken from heat as soon as it reaches 165°F. The temperature will continue rising off heat.
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Cook tenderloins to the lower end of the ideal range, around 160-165°F, then tent with foil.
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Pound tenderloins to an even thickness so they cook at the same rate.
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Brine chicken in saltwater before cooking to boost moisture retention.
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Use thick, heat-resistant utensils to flip and handle chicken to prevent tearing or overhandling.
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Avoid cooking over high heat for an extended time, which can cause overcooking on the outside before the inside is done.
Is It Safe to Cook Chicken Tenderloins from Frozen?
It is safe to cook chicken tenderloins straight from the freezer, but extra precautions should be taken:
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Increase cook time to account for frozen state. It may take nearly twice as long.
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Use a lower temperature cooking method like baking or poaching. Frying or grilling frozen chicken risks burning the outside before the inside cooks through.
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Check temperature frequently and continue cooking until chicken reaches an internal temperature of 165°F.
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Be extra vigilant about food safety and proper thawing if preparing for those with weakened immune systems.
While cooking from frozen is possible, it’s best practice to safely thaw chicken tenderloins in the refrigerator before cooking for ideal texture and flavor.
Key Takeaways
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Chicken tenderloins should reach 160-170°F (71-77°C) for the best results. 165°F is considered safe.
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Monitor temperature closely and remove chicken immediately once desired temp is reached.
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Cook evenly sized pieces and avoid overhandling to prevent overcooking or drying out.
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Take extra precautions if cooking chicken tenderloins from frozen state.
By mastering the ideal internal temperature range, chicken tenderloins can be cooked to tender, juicy perfection every time. Investing in a good digital meat thermometer helps remove the guesswork.
Step 3: bake the chicken
Preheat the oven to 350 degrees Fahrenheit. Spray a baking sheet with olive oil spray or nonstick cooking spray. Remove the tenderloins from the marinade dish and add them to the pan in an even layer ( 5). Place in the preheated oven and bake for 15-17 minutes or until cooked through and no longer pink ( 6).
Store in an airtight container in the fridge for up to 4 days. These are awesome for meal prep because they go with just about anything. Reheat in the microwave or air fryer.
Serve this with your favorite veggies, air fryer smashed potatoes or greek yogurt mashed potatoes. Cut it up and add to wraps, on top of a salad or sandwiches. Throw it inside chicken fried rice or leave as is and dip in honey mustard, ranch or bbq.
Yes! Preheat air fryer to 400 degrees F. Arrange in a single layer and cook for 5-6 minutes on each side.
If you make this recipe, please leave a rating and/or comment! Tag me on Instagram @ohsnapmacros, I love hearing from you!
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. Chicken breasts will take longer to cook because they are thicker.
- Soy Sauce: or coconut aminos.
- Olive Oil: vegetable oil or avocado oil.
- It adds a little kick and a lot of flavor to the tenders.
- Add cayenne pepper or red pepper flakes for some heat.
- To make chicken patties in an air fryer that taste more like chicken fingers or chicken nuggets dipped in panko breadcrumbs,
- Heat the air fryer to 400 degrees F for the chicken tenders. Place in a single layer and cook for five to six 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.
The 165 Degree Chicken Rule: Fact or Fiction?
FAQ
What temperature to cook chicken tenderloins?
Is it better to bake chicken tenderloins at 350 or 400?
Is it better to bake chicken at 350 or 400? You can cook chicken at either temperature. For juicier, more evenly cooked chicken, 350 degrees is better. However, 400 degrees will cook quicker if you’re short on time.
Should chicken be at 375 or 400?
Key Takeaways400°F is the best temperature. The shorter it takes for a chicken to cook, the juicier it will be inside. A meat thermometer ensures the chicken is cooked thoroughly but not overcooked.
How long to cook tenderloins at 375 degrees?
Preheat oven to 375°F. 2. frozen tenderloins 30 to 35 minutes or until internal temperature on instant read thermometer reaches 170°F. (Bake thawed tenderloins 18 to 22 minutes. ).
What temperature should a chicken Tenderloin be cooked at?
When it comes to cooking chicken tenderloins in the oven, the best temperature to ensure they are cooked through and juicy is 375°F. This temperature allows the chicken to cook evenly without drying out, resulting in tender and delicious chicken tenderloins. Do you like this article?.
How long do you cook chicken tenderloins?
You cook chicken breast tenderloins for 25 minutes. Depending on how thick the chicken is, the cooking time will be different. When the time is up, use a meat thermometer to make sure the internal temperature reaches 165°F. What temperature should chicken tenderloins be cooked at?.
How do you know if Chicken Tenderloin is cooked?
The best way to know if chicken tenderloins are done cooking is by using a meat thermometer. Insert the thermometer into the thickest part of the chicken and make sure it reads 165°F. This temperature ensures that the chicken is fully cooked and safe to eat.
How to cook chicken tenderloins in an oven?
First, bring a large pot of water to a boil and add 1 tablespoon of salt. Boil the chicken tenderloins for 9 minutes. Next, preheat the oven to 450 degrees Fahrenheit. Dry the chicken with paper towels and place it on a rack on a baking sheet. Bake in the oven for 25 minutes. Turn each piece over and bake for an additional 15 minutes. Finally, combine the remaining ingredients and process them in a food processor.
What temperature should beef tenderloin be roasted?
Roast your beef tenderloin until it reaches an internal temperature 5 degrees below your desired doneness. After it is roasted, the internal temperature rises as it rests. Your cooked beef tenderloin will rise about 5 to 10 degrees warmer during this resting period. It is best to use a meat thermometer for the most accurate results.
How long to cook frozen chicken tenderloins?
It’s best to stick to 375°F for juicy and tender chicken tenderloins. How long does it take to cook frozen chicken tenderloins in the oven? Frozen chicken tenderloins will take longer to cook in the oven, usually around 30-35 minutes at 375°F. Make sure to check the internal temperature with a meat thermometer to ensure they are fully cooked.