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Chicken Tenderloin Recipe
This Chicken Tenderloin Recipe is a quick, healthy, and tasty way to enjoy marinated chicken—grilled or baked to juicy perfection in under 30 minutes.
Full Recipe Introduction
I absolutely adore how these lean, tender strips soak up bright flavors—cilantro, garlic, just the right tang. I first whipped up this easy dish at a family reunion last Fourth of July, tossing juicy tenderloins on my trusty Weber grill. It’s become my go-to for weeknight dinners, backyard barbecues, or even light lunches. What makes it special? A simple marinade of olive oil, zesty lemon, and fresh herbs keeps it healthy, while the mild spice whispers “summer” with every bite.
Why You’ll Love This Chicken Tenderloin Recipe
- Ready in 25 minutes from start to table (no “all day” marinating required).
- Versatile: grill outdoors, bake in the oven, or pan-sear on a stovetop.
- Lean protein: tenderloin is lower in fat than thighs but just as juicy.
- Gluten-free and dairy-free—perfect for most dietary needs.
- Marinated with pantry staples: olive oil, garlic, lemon, herbs (no fancy ingredients).
- Crowd-pleaser: pairs beautifully with salad, rice bowls, or skewers.
- Wallet-friendly: chicken tenderloins often cost less than breasts.
- Meal-prep hero: doubles easily for lunchboxes or freezer-friendly batches.
Ingredients for Chicken Tenderloin Recipe
• 1 ½ pounds chicken tenderloins (about 12–14 pieces; or slice breasts into strips)
• 3 Tbsp extra-virgin olive oil (sub avocado oil for a milder flavor)
• 2 cloves garlic, minced (or 1 tsp garlic powder)
• Juice of 1 lemon (≈ 3 Tbsp; bottled works in a pinch, fresh is brighter)
• 1 tsp smoked paprika (sweet paprika swaps in for milder)
• ½ tsp ground cumin (optional, warms up the spice profile)
• 1 tsp sea salt (Kosher salt: use 2 tsp)
• ½ tsp freshly ground black pepper
• 1 Tbsp chopped fresh parsley or cilantro (sub 1 tsp dried)
• Pinch of red pepper flakes (omit for kid-friendly)
Tips: Choose bright-pink tenderloins with minimal connective tissue; pat dry for better searing. If frozen, thaw overnight in the fridge.
Directions for Chicken Tenderloin Recipe
-
Whisk the marinade
In a medium bowl, whisk olive oil, garlic, lemon juice, paprika, cumin, salt, pepper, and red pepper flakes until smooth—you’ll smell that lemon-garlic combo instantly. -
Marinate the chicken
Place tenderloins in a shallow dish or resealable bag. Pour marinade over, turning each piece to coat. Seal and chill 15–30 minutes (even an hour overnight works wonders). -
Preheat and prep
Grill: heat grill to medium-high (≈ 400°F), oil grates lightly.
Bake: preheat oven to 425°F, line a baking sheet with parchment. -
Cook the tenderloins
Grill: arrange perpendicular to grates; cook 3–4 min per side until grill marks form and internal temp reads 165°F.
Bake: space pieces on sheet; bake 12–15 min, flip halfway, until juices run clear. -
Add herbs and rest
Immediately sprinkle fresh parsley or cilantro over hot tenderloins. Rest 5 min to lock in juices. -
Slice and serve
Slice against the grain for best texture. Serve with lemon wedges and sides: roasted veggies, quinoa salad, or pita wraps.
Servings & Timing
Yield: Serves 4–6 as a main course
Prep Time: 10 min (plus 15–30 min marinating)
Cook Time: 12–15 min grilling or baking
Total Time: 30–40 min (including rest)
Variations
• Greek style: swap lemon for lime, add 1 tsp oregano and crumbled feta after cooking.
• Honey-mustard: mix 2 Tbsp Dijon mustard and 1 Tbsp honey into the marinade.
• Asian twist: replace lemon with lime juice, add 2 Tbsp soy sauce and 1 tsp grated ginger.
• Spicy buffalo: stir in 2 Tbsp hot sauce and a splash of butter, serve with ranch dip.
• Herb-forward: toss in fresh basil and thyme instead of parsley.
• Coconut curry: whisk in 1 Tbsp red curry paste and 2 Tbsp coconut milk.
Storage & Reheating
Refrigerator: Airtight container, up to 3 days.
Freezer: Freeze portions in bags up to 2 months; thaw overnight.
Reheat: Warm in a 350°F oven for 5–7 min or skillet over medium heat; avoid microwave to prevent drying.
Make-Ahead: Marinate up to 24 hours ahead, cook when ready to serve.
Notes
• Even thickness (about ½ in) means uniform cooking—no guesswork.
• For crispier edges, broil 1–2 min at end—watch closely.
• Flat flavor? Add a sprinkle of salt or squeeze of lemon post-cook.
• Leftover marinade? Boil 1 min and drizzle as a quick sauce.
FAQs
Q: Can I use chicken breasts instead of tenderloins?
A: Yes—slice into strips and add 1–2 min per side when cooking.
Q: Must I marinate for 30 minutes?
A: No; 15 min boosts flavor, overnight deepens it.
Q: How to check doneness without a thermometer?
A: Cut the thickest piece—juices should run clear, not pink.
Q: Is this recipe gluten-free?
A: Absolutely—all ingredients here are naturally gluten-free.
Q: Grill indoors on a stovetop?
A: Sure—use a well-oiled grill pan over medium-high heat.
Q: Best sides?
A: Colorful salads, grain bowls, roasted veggies, or warm pita with tzatziki.
Q: How spicy is it?
A: Mild by default; add more red pepper flakes for heat.
Q: Can I double the batch?
A: Of course—just use a larger dish or multiple bags for marinating.
Conclusion
This Chicken Tenderloin Recipe is your hassle-free ticket to tender, marinated chicken that’s equally at home on a grill or in the oven. It’s quick, healthy, and versatile—just the way weeknight dinners (and weekend feasts) should be. Give it a whirl, then let me know how it turned out—drop a comment or tag me on Instagram. Hungry for more? Try our Grilled Chicken Salad or Lemon Herb Chicken Skewers next!
Chicken Tenderloin Recipe
Ingredients
- 1 ½ pounds chicken tenderloins about 12–14 pieces; or slice breasts into strips
- 3 Tbsp extra-virgin olive oil sub avocado oil for a milder flavor
- 2 cloves garlic minced (or 1 tsp garlic powder)
- 1 tsp smoked paprika sweet paprika swaps in for milder
- 1 tsp ground cumin optional, warms up the spice profile
- 1 tsp sea salt Kosher salt: use 2 tsp
- 1/2 tsp freshly ground black pepper
- 1 Tbsp chopped fresh parsley or cilantro sub 1 tsp dried
- Pinch red pepper flakes omit for kid-friendly
Instructions
- In a medium bowl, whisk olive oil, garlic, lemon juice, paprika, cumin, salt, pepper, and red pepper flakes until smooth—you’ll smell that lemon-garlic combo instantly.
- Place tenderloins in a shallow dish or resealable bag. Pour marinade over, turning each piece to coat. Seal and chill 15–30 minutes (even an hour overnight works wonders).
- Grill: heat grill to medium-high (≈ 400°F), oil grates lightly. Bake: preheat oven to 425°F, line a baking sheet with parchment.
- Grill: arrange perpendicular to grates; cook 3–4 min per side until grill marks form and internal temp reads 165°F. Bake: space pieces on sheet; bake 12–15 min, flip halfway, until juices run clear.
- Immediately sprinkle fresh parsley or cilantro over hot tenderloins. Rest 5 min to lock in juices.
- Slice against the grain for best texture. Serve with lemon wedges and sides: roasted veggies, quinoa salad, or pita wraps.
