raw chicken tenderloins

Because raw chicken tenderloins are small, lean, and thin, they cook extremely fast—making them one of the easiest proteins for quick weeknight meals.

Quick Prep Tip: Removing the Tendon

1. Thread the white end of the tendon through the tines of a standard fork.
2. Hold the end of the tendon firmly with a paper towel.
3. Push the fork down along the chicken strip; the tendon will slide right out.

4 Fast Ways to Cook Raw Tenderloins

1. Pan-Seared Skillet (8–10 Minutes)

• Best for: Fast protein additions to salads, wraps, or pastas.
• How to cook: Pat dry, season generously (garlic powder, paprika, salt, pepper), and sear in 1 tbsp olive oil over medium-high heat for 3 to 4 minutes per side until golden brown.

2. Crispy Baked or Air-Fried Tenders (12–15 Minutes)

• Best for: Kid-friendly, crunchy tenders.
• How to cook: Dip in whisked egg, coat in seasoned panko or breadcrumbs, spray lightly with oil, and bake at 400°F (200°C) for 12–15 minutes (or air fry at 390°F for 10–12 minutes).

3. Honey Garlic or Teriyaki Stir-Fry (10 Minutes)

• Best for: Rice bowls and quick Asian-inspired dinners.
• How to cook: Slice tenderloins into bite-sized pieces, sear in a hot skillet for 4–5 minutes, then toss with soy sauce, honey, minced garlic, and ginger until glazed.

4. Quick Sheet Pan Bake (15–20 Minutes)

• Best for: Hands-off meal prep.
• How to cook: Toss tenderloins with olive oil, lemon juice, Italian herbs, and veggies (like broccoli or bell peppers) on a single baking sheet. Bake at 400°F (200°C) for 15–18 minutes.

Cooking Safety

• Internal Temperature: Chicken tenderloins are fully cooked when they reach an internal temperature of 165°F (74°C).
• Don’t Overcook: Because they are so lean, overcooking by even a few minutes can dry them out rapidly.