Few dishes are as simple yet delicious as baked chicken tenderloins. These lean, protein-packed strips of white meat cook quickly, absorb flavors beautifully, and make for a healthy yet satisfying meal. Whether you’re preparing a quick dinner, meal-prepping for the week, or looking for a crispy, oven-baked alternative to fried chicken, this recipe delivers tender, juicy, and flavorful results every time.
But here’s the catch: chicken tenderloins dry out easily. If you’ve ever ended up with tough, chewy, or bland baked chicken, you’re not alone. The key lies in the right temperature, seasoning, and moisture retention techniques. In this guide, you’ll learn how to bake chicken tenderloins perfectly every time, with step-by-step instructions, proven cooking techniques, and expert tips.
🔥 What You’ll Learn in This Guide:
✔️ The best oven temperature and cooking time for tenderloins
✔️ How to keep baked chicken moist and flavorful
✔️ The best seasoning combinations for extra flavor
✔️ Common mistakes to avoid dry or rubbery chicken
✔️ Pro chef techniques to elevate your baked chicken game
Whether you’re a beginner or a seasoned home cook, these baked chicken tenderloins will become a staple in your meal rotation.
How Long to Bake Chicken Tenderloins at 400 Degrees?
One of the most common questions home cooks ask is: “How long should I bake chicken tenderloins at 400°F?” The answer depends on the thickness of the tenderloins, but generally, 15 to 18 minutes is the sweet spot.
Cooking Time Breakdown by Thickness:
- Thin tenderloins (½ inch thick): 12-14 minutes
- Medium tenderloins (¾ inch thick): 15-18 minutes
- Thicker tenderloins (1 inch+): 18-20 minutes
The most important step is checking for doneness. Oven temperatures can vary, and chicken can overcook quickly, turning dry and rubbery.
How to Check for Doneness
✔️ Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C). This is the safest way to guarantee perfectly cooked, juicy chicken.
✔️ If you don’t have a thermometer, cut into the thickest part of the chicken. The juices should run clear, and the meat should be white throughout.
✔️ If the chicken still looks pink or translucent, return it to the oven for another 2-3 minutes, then check again.
Is It Better to Bake Chicken at 350 or 400?
Both temperatures work, but 400°F is the best choice if you want crispy, golden-brown chicken that’s still tender and juicy inside.
Why 400°F Is Ideal for Baking Chicken Tenderloins:
✔️ Higher heat locks in juices faster, preventing moisture loss.
✔️ It creates a light, golden crust without needing breadcrumbs.
✔️ The shorter cook time reduces the risk of overcooking.
When Should You Use 350°F Instead?
✔️ If you want a softer, juicier texture without any crispiness.
✔️ If you’re baking larger portions of chicken and want even cooking throughout.
✔️ If you have extra time (chicken at 350°F will take 22-25 minutes).
Best Compromise: The Two-Step Baking Method
For the best of both worlds, try this two-step method:
1️⃣ Bake at 400°F for 10 minutes to create a slight crust.
2️⃣ Lower the heat to 350°F and bake for another 5-8 minutes to keep the inside juicy.
This technique prevents drying out while still giving you great texture.
Ingredients & Step-by-Step Instructions
Now, let’s go over everything you’ll need to make these juicy baked chicken tenderloins.
Ingredients Table
| Ingredient | Amount | Notes |
|---|---|---|
| Chicken tenderloins | 1 lb | Trimmed and patted dry |
| Olive oil | 2 tbsp | Helps retain moisture |
| Garlic powder | 1 tsp | Enhances flavor |
| Paprika | 1 tsp | Adds a smoky taste |
| Salt | ½ tsp | Adjust to preference |
| Black pepper | ½ tsp | Freshly ground for best flavor |
| Panko breadcrumbs (optional) | 1 cup | For extra crispiness |
| Parmesan cheese (optional) | ¼ cup | Adds a rich, savory taste |
Step-by-Step Instructions
Follow these simple steps to prepare baked chicken tenderloins with a crispy, flavorful finish.
1️⃣ Preheat & Prep
- Preheat your oven to 400°F (204°C).
- Line a baking sheet with parchment paper or lightly grease it with oil.
2️⃣ Season the Chicken
- In a large bowl, toss the tenderloins with olive oil, garlic powder, paprika, salt, and black pepper.
- Optional: For a crispy texture, mix panko breadcrumbs and Parmesan cheese, then coat each piece.
3️⃣ Arrange on the Baking Sheet
- Lay the seasoned tenderloins on the baking sheet in a single layer, leaving space between each piece to allow even cooking.
4️⃣ Bake the Chicken
- Bake for 15-18 minutes, flipping halfway through for even browning.
5️⃣ Check for Doneness
- Use a meat thermometer to confirm an internal temperature of 165°F.
- Let the chicken rest for 5 minutes before serving.
How to Keep Chicken Tenderloins Moist When Baking
Many home cooks struggle with dry, rubbery chicken. The good news? It’s completely avoidable with the right techniques.
✅ 1. Brining Before Baking
A quick saltwater brine (1 tbsp salt + 4 cups water) for 30 minutes helps retain moisture. Pat dry before seasoning.
✅ 2. Using Olive Oil or Butter
A thin coating of olive oil or melted butter locks in moisture and prevents dryness.
✅ 3. Not Overcooking
Even 2-3 extra minutes can make the difference between juicy and dry chicken. Always use a meat thermometer for precision.
Pro Tips for the Best Baked Chicken Tenderloins
Mastering baked chicken tenderloins isn’t just about timing and seasoning—the little details make all the difference. Below are key strategies to elevate your dish:
1. The Secret to Extra Juicy Chicken? A Quick Brine
Even though chicken tenderloins are naturally lean, they can dry out if not prepared correctly. One of the best ways to lock in moisture is with a quick brine.
Simple Brine Recipe:
- 4 cups cold water
- 3 tablespoons salt
- 1 tablespoon sugar (optional, for extra tenderness)
How to Brine:
- Submerge the chicken tenderloins in the brine for 15-30 minutes.
- Remove, rinse under cold water, and pat dry with a paper towel.
- Proceed with seasoning and baking.
Why it works: Salt breaks down muscle fibers, allowing the meat to absorb moisture and stay juicy during baking.
2. Let the Chicken Rest Before Serving
Why is resting important? The juices inside the chicken need time to redistribute. If you cut into the tenderloins immediately after baking, all that moisture escapes, leaving dry chicken behind.
✔️ Let your baked chicken tenderloins rest for 5 minutes before slicing or serving.
Flavor Variations: How to Change Up Your Baked Chicken Tenderloins
While classic garlic-paprika seasoning is always delicious, there are plenty of ways to switch things up:
1. Crispy Parmesan Crusted Chicken
- Coat tenderloins in a mix of panko breadcrumbs and grated Parmesan before baking.
- Bake at 400°F for 16-18 minutes, flipping halfway for even crispiness.
2. Spicy Buffalo-Style Tenderloins
- After baking, toss the chicken in a Buffalo sauce + melted butter mix.
- Serve with ranch or blue cheese dressing for a bold, tangy kick.
3. Lemon-Herb Mediterranean Chicken
- Season with oregano, garlic, lemon zest, and olive oil.
- Pair with a Greek salad or roasted veggies for a fresh, healthy meal.
Looking for More Chicken Recipe Ideas? Try this Chicken Broccoli Alfredo Bake for a creamy, oven-baked dish that pairs chicken with a rich, cheesy sauce.
How to Serve Baked Chicken Tenderloins
Chicken tenderloins are incredibly versatile—you can serve them in countless ways. Here are a few great meal ideas:
✔️ Classic Dinner Plate
Pair baked chicken tenderloins with:
✔️ Garlic mashed potatoes
✔️ Roasted Brussels sprouts
✔️ Honey-glazed carrots
✔️ Healthy Meal Prep Bowls
- Base: Brown rice, quinoa, or cauliflower rice
- Protein: Sliced baked chicken tenderloins
- Veggies: Steamed broccoli, bell peppers, and spinach
- Sauce: Greek yogurt tzatziki or lemon tahini dressing
✔️ Chicken Tender Wraps or Tacos
- Slice tenderloins into thin strips and place them in a warm tortilla.
- Add shredded lettuce, diced tomatoes, and a drizzle of ranch or chipotle sauce.
For a creamy and comforting alternative, check out this Million Dollar Chicken Casserole—a crowd-pleasing baked dish packed with cheesy, rich flavors.
Troubleshooting Common Chicken Tenderloin Mistakes
Even though this recipe is simple, a few common mistakes can lead to dry or unevenly cooked chicken. Here’s how to fix them:
1. Overcooking the Chicken
The Fix: Always use a meat thermometer and remove the chicken as soon as it reaches 165°F.
2. Chicken Sticking to the Pan
The Fix: Line the baking sheet with parchment paper or use a light spray of oil.
3. Uneven Cooking
The Fix: Arrange tenderloins in a single layer with space between each piece. Overlapping pieces won’t cook evenly.
FAQs: Everything You Need to Know About Baked Chicken Tenderloins
Many readers have common questions about baking chicken tenderloins. Below are the most frequently asked ones:
How long do baked chicken tenderloins take to bake at 400 degrees?
Typically, 15-18 minutes at 400°F is the ideal baking time. However, always check with a meat thermometer to ensure an internal temperature of 165°F.
Is it better to bake chicken at 350 or 400?
If you want crispy, golden-brown tenderloins, 400°F is better. If you prefer a softer texture, bake at 350°F for 22-25 minutes.
How do you cook chicken tenderloins so they aren’t dry?
✔️ Brine or marinate the chicken before baking.
✔️ Use a high heat (400°F) for a shorter time.
✔️ Let the chicken rest before cutting into it.
How long to cook boneless chicken at 375 degrees?
Boneless chicken tenderloins take about 18-22 minutes at 375°F.
Is 375 a good temp to bake chicken?
Yes, 375°F is a balanced temperature, allowing the chicken to cook through without drying out.
How do you keep chicken moist in the oven?
✔️ Use olive oil or melted butter before baking.
✔️ Bake at 400°F for a short time (15-18 minutes max).
✔️ Let the chicken rest before serving.
Final Thoughts: Why Baked Chicken Tenderloins Should Be a Staple in Your Kitchen
Baked chicken tenderloins are an easy, healthy, and flavorful meal option that works for weeknight dinners, meal prep, and family gatherings. With the right techniques, seasonings, and cooking time, you’ll always end up with perfectly juicy, tender chicken.
🔥 Final Takeaways:
✔️ Bake at 400°F for 15-18 minutes for the best texture.
✔️ Season generously and experiment with different coatings and flavors.
✔️ Pair with delicious sides and sauces for a complete meal.
Now it’s time to get cooking—these baked chicken tenderloins are guaranteed to become a family favorite!