My Turkey Tenderloin recipe is a delicious and easy dinner idea. This perfect turkey breast tenderloin rests in the best marinade, and then bakes up for a simple, healthy, delicious dinner.
I have such a delicious dinner recipe for you today that requires so little hands on time. Marinating meat and baking it before dinner may take a little bit of planning, but it is so worth it. With this turkey tenderloin recipe we are using a really simple marinade with ingredients you probably already have on hand.
What we are left with after baking is a melt in your mouth turkey tenderloin that is full of smokey flavor with the smallest hints of sweet and spice. This is a light and healthy low carb dinner that you will come back to over and over. Reader Review
Another delicious recipe from you! We really enjoyed this and I was apprehensive of the marinade, but it was so good. Another one of your recipes I would recommend.
Turkey tenderloin is an underappreciated and healthy cut of meat that can be a nutritious addition to your diet But is turkey tenderloin really as healthy as it seems? Let’s take a closer look at the nutrition facts and health benefits to find out
What is Turkey Tenderloin?
Turkey tenderloin is a thick, fleshy strip of meat that comes from the breast of a turkey specifically between the two breasts. It’s sometimes called turkey fillet or turkey cutlets.
Turkey tenderloin is very lean and contains no skin or bone A 3-ounce serving contains around 120 calories and 25 grams of protein, with minimal fat or carbs. It’s even leaner than popular cuts like turkey breast or ground turkey
Nutrition Profile of Turkey Tenderloin
Here is the nutrition breakdown for a 3-ounce serving of turkey tenderloin:
- Calories: 120
- Fat: 0.5g
- Saturated Fat: 0g
- Protein: 25g
- Carbs: 0g
- Cholesterol: 70mg
- Sodium: 55mg
As you can see, turkey tenderloin is very low in calories, fat, and carbs. It provides 25g of protein per serving along with important micronutrients like B vitamins, selenium, and zinc.
Compared to dark turkey meat, tenderloin has about half the fat and calories. It’s also lower in saturated fat than chicken breast.
Top 5 Health Benefits of Turkey Tenderloin
Here are some of the main health benefits of adding turkey tenderloin to your diet:
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High in Lean Protein – With 25g of protein per serving, turkey tenderloin is an excellent source of this nutrient to support muscle growth and satisfaction.
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Low in Fat and Calories – Under 100 calories per serving and less than 1g of fat makes this a weight loss friendly food.
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Rich in B Vitamins – Turkey tenderloin provides B vitamins like B6, B12, and niacin to support energy and brain health.
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Good Source of Selenium – A serving contains over 30% of your selenium needs, an antioxidant that boosts immunity.
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Versatile and Easy to Cook – Mild in flavor and quick cooking, allowing you to easily add it to salads, sandwiches, pastas and more.
Potential Downsides to Consider
While turkey tenderloin is very healthy overall, a few things to keep in mind:
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Can be slightly higher in sodium than other cuts depending on brand. Check labels.
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As with any animal protein, portion control is key. Stick to recommended 3-4 ounce servings.
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Minimal fat means minimal flavor. Be sure to season it well during cooking.
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Quick cooking time means it can easily dry out if overcooked. Follow recipes closely.
How to Cook Turkey Tenderloin
Cooking turkey tenderloin is simple. Here are some healthy preparation methods:
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Pan Sear – Cook stovetop in a bit of oil over high heat just 2-3 minutes per side.
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Bake – Roast at 400°F for about 25 minutes until internal temperature reaches 165°F.
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Grill – Grill over medium-high heat for 5-7 minutes per side, basting with sauce.
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Braise or Stew – Brown then simmer in broth, tomatoes, or sauce for 1-2 hours.
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Marinate – Soak in citrus, herbs, teriyaki, etc for added moisture and flavor.
Healthy and Delicious Recipe Ideas
Here are some nutritious ways to enjoy turkey tenderloin:
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Greek Turkey Tenderloin Bowl – With tzatziki, tomatoes, cucumber, olives, feta over greens.
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Turkey Tenderloin Lettuce Wraps – Topped with hoisin, carrots, bell pepper, green onion.
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Grilled Turkey Tenderloin Salad – Served over mixed greens with avocado, onion, balsamic dressing.
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Southwest Turkey Tenderloin Tacos – With salsa, cabbage, cotija cheese in corn tortillas.
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Turkey Tenderloin Stir Fry – Tossed with vegetables and teriyaki or sesame ginger sauce.
Is Turkey Tenderloin Healthy? The Verdict
Turkey tenderloin is a smart, healthy choice thanks to its stellar nutrition stats:
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Very high in protein, providing 25g per 3-ounce serving.
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Extremely low in fat, calories, and carbs. Less than 1g fat per serving.
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Nutrient dense, supplying selenium, B vitamins, zinc.
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Quick cooking and mild taste make it versatile for recipes.
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Easy to prepare in a variety of cooking methods.
While delicious and nutritious, be mindful of portion sizes and sodium content to maximize the health benefits of turkey tenderloin.
Overall, turkey tenderloin is one of the leanest, most nutritious cuts of turkey you can buy. Adding it to your diet provides a hearty hit of protein along with important vitamins and minerals.
Instant Read ThermometerThis is my favorite instant read thermometer. It is perfect for this recipe because you can leave it in the meat while it cooks in the oven.
Leftover turkey tenderloin should be stored in an airtight container in the refrigerator for up to four days. You can reheat leftovers in a covered baking dish in the oven at 350 degrees for 30 minutes. I suggest adding a little bit of chicken broth to the dish to prevent your leftovers from drying out.
Alternatively, you can eat leftovers cold as part of a turkey sandwich. This would be especially delicious as part of a grilled cheese sandwich with some ranch dressing and cheddar cheese. As with any leftovers, you should only reheat them once and you should always use your best discretion.
How Long to Marinate
A common misconception is that you can’t marinate meat for too long. Or that the longer you marinate the meat the better. This is actually not true. The acid that we use in a marinade, in this case the apple cider vinegar and the lime juice, are great because they break down the outside of the meat. This allows the rest of the flavors to penetrate the meat.
However, if you marinate meat for too long, the meat will break down too much. This will lead to meat that isn’t tender, but rather gummy. No one wants that. A good rule of thumb is to not marinate your meat for longer than 24 hours. Because the turkey tenderloin is already quite tender, you can get away with marinating this for just 30 minutes.
Besides a great marinade, the other key to keeping a turkey moist when cooking is to not over cook it. This recipe goes from underdone to done very quickly. In our oven, it reached an internal temperature of 165 degrees Fahrenheit at about 47 minutes.
I highly recommend investing in an instant read thermometer so that you can pull this out of the oven right when it hits 165 degrees Fahrenheit. You can even it pull it out a minute or two before and it will continue cooking outside of the oven. Don’t be shy about testing the meat. At about 40 minutes take a read of it so you know how quickly it is cooking. TOP PICK
Healthy Eating: Turkey Tenderloin | Phenom Fitness
FAQ
Is turkey tenderloin good for you?
Make any meal an instant favorite with easy-to-prepare 99% Fat Free Turkey Breast Tenderloins. With 28g of protein and 1g of fat per serving, it’s a feel-good way to feed your family. Simply season and make a sheet pan dinner or throw them on the grill for an easy dinner.
Is turkey tenderloin a processed meat?
Turkey and chicken are often recommended as healthy alternatives to red meat. But if they are preserved, they count as processed meats and are harmful. Roasted chicken and roasted turkey in deli meat packets or at the deli counter have likely had nitrates added.
What is the difference between turkey breast and turkey tenderloin?
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Turkey breast
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Turkey tenderloin
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Cut
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Large, bone-in, skin-on
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Thin, boneless, skinless
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Flavor
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Can be used in many recipes
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Lean, lower in flavor, and benefits from marinating
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Texture
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Can be roasted
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Tender, juicy, and versatile
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Is Jennie O’ Turkey tenderloin processed?
*Minimally processed, no artificial ingredients. Disclaimer: *Promotions, product information and packaging are subject to change.
Are Turkey Tenderloins healthy?
Turkey tenderloins are a nutritious addition to a healthy diet. The mild flavor and versatility of turkey tenderloins allows them to shine in all kinds of recipes: Cook stovetop in a hot skillet for 2-3 minutes per side. Serve with sautéed veggies and rice pilaf. Coat tenderloins with basil pesto then bake until done.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Do Turkey Tenderloins work?
Turkey tenderloins do very little work during the turkey’s lifetime compared to muscles like thighs and drumsticks that get more use. Less use means less toughness develops. Turkey breast meat in general is low in fat, and tenderloins have even less intramuscular fat than regular breast meat.
Is Turkey Tenderloin fat free?
This turkey breast tenderloin is a 99% fat free ingredient to spice up your lunch or dinner. Use it for a lean source of protein in gyros, salads, or whatever you’re craving! What is turkey tenderloin made of? The turkey tenderloin is a boneless skinless part of the turkey breast.
What are Turkey Tenderloins?
Turkey tenderloins are long, cylindrical strips of meat that are removed from the breast of the turkey. More specifically, they come from the pectoralis major muscle, which makes up the bulk of the breast meat.
Why is Turkey Tenderloin so tender?
As the name suggests, turkey tenderloins are extremely tender, even more so than turkey breast meat. There are a few reasons for this: They contain less connective tissue than other cuts like thighs or legs. Connective tissue needs to be broken down through moist cooking methods, so less of it means more inherent tenderness.