This chicken tenderloin recipe are naturally tender, cook faster than chicken breasts, and absorb seasonings beautifully. With a simple blend of pantry spices, olive oil, and a quick oven bake, you can have a flavorful meal on the table in under 30 minutes. This recipe is perfect for busy weeknights, meal prep, salads, wraps, grain bowls, or serving alongside your favorite vegetables.
What You Can Do Better
- Pat the chicken completely dry before seasoning to help the spices stick evenly.
- Allow the seasoned chicken to rest for 10 minutes before baking for deeper flavor.
- Use freshly ground black pepper for a stronger aroma.
- Do not overcrowd the baking tray, as proper spacing encourages even cooking.
- Use a meat thermometer and remove the chicken once it reaches 165°F (74°C) for the juiciest texture.
- Finish with fresh lemon juice just before serving to brighten the flavors.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken tenderloins | 1½ pounds (700 g) |
| Olive oil | 2 tablespoons |
| Garlic powder | 1 teaspoon |
| Onion powder | 1 teaspoon |
| Paprika | 1 teaspoon |
| Salt | 1 teaspoon |
| Black pepper | ½ teaspoon |
| Lemon wedges | For serving |
| Fresh parsley (optional) | For garnish |
Also Read: Chicken Broccoli Casserole Recipe
How to Make Chicken Tenderloin Recipe
Step 1: Prepare the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with oil.
Step 2: Season the Chicken
Pat the chicken tenderloins dry with paper towels. Place them in a large mixing bowl and drizzle with olive oil. In a small bowl, combine garlic powder, onion powder, paprika, salt, and black pepper. Sprinkle the seasoning mixture over the chicken and toss until every piece is evenly coated.
Step 3: Arrange on the Baking Sheet
Spread the seasoned tenderloins in a single layer on the prepared baking sheet. Leave a little space between each piece to ensure even cooking.
Step 4: Bake
Bake for 15–18 minutes or until the chicken reaches an internal temperature of 165°F (74°C). Cooking time may vary slightly depending on the thickness of the tenderloins.
Step 5: Rest and Serve
Remove the chicken from the oven and let it rest for 5 minutes. Squeeze fresh lemon juice over the top and garnish with chopped parsley if desired. Serve immediately.
Also Read: Peach Cobbler Recipe
Serving Suggestions
- Serve with roasted vegetables and mashed potatoes.
- Slice and add to Caesar or garden salads.
- Use in wraps, sandwiches, and pita pockets.
- Pair with steamed rice and grilled vegetables.
- Add to meal-prep bowls with quinoa and fresh greens.
Storage and Reheating
Store leftover chicken tenderloins in an airtight container in the refrigerator for up to 4 days. Reheat gently in the oven at 350°F (175°C) or in an air fryer until warmed through. Avoid overheating to keep the chicken moist.
Also Read: Carne Guisada Recipe
Nutritional Information
Approximate values per serving (based on 4 servings).
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 31 g |
| Carbohydrates | 2 g |
| Fat | 9 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 95 mg |
| Sodium | 620 mg |
| Potassium | 450 mg |
Recipe Notes
This chicken tenderloin recipe is intentionally simple, making it easy to customize. Add smoked paprika for extra depth, cayenne pepper for heat, or dried oregano for a Mediterranean twist. You can also cook the seasoned tenderloins in an air fryer at 400°F (200°C) for about 10 minutes, flipping halfway through, for an equally delicious result.
Whether you're preparing a quick family dinner or stocking your fridge with meal-prep protein, these seasoned chicken tenderloins are juicy, flavorful, and incredibly versatile.
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