Baked Chicken Tenderloins

These oven baked chicken tenderloins are my go-to when I want something easy, juicy, and full of flavor—without any breading or deep-frying. They’re marinated in a simple blend of soy sauce, mustard, and spices, then baked to tender perfection. Great for meal prep, these versatile chicken pieces are just as delicious in wraps and salads as they are on their own.

Why I Love This Recipe

There’s something incredibly satisfying about pulling a tray of perfectly baked chicken tenderloins from the oven. These are flavorful enough to stand on their own, but mild enough to pair with nearly anything. Whether you’re tossing them into a salad, tucking them into a sandwich, or serving them with veggies and rice, they just work. And if you’re prepping meals for the week—this recipe is a dream. Just marinate, bake, and portion out.

Why You’ll Love This Recipe

• Packed with 39g of protein per serving
• Requires just a few pantry-friendly ingredients
• Quick, easy, and family-approved
• Naturally dairy-free and easy to make gluten-free
• Perfect for everything from quick dinners to weekly meal prep

Ingredients You’ll Need

Here’s what you’ll need to make these juicy oven-baked chicken tenderloins. You can also swap a few things based on what you have on hand:

• Chicken Tenderloins – You can use boneless, skinless chicken breasts or thighs too. Just know that thicker cuts like breasts will need extra cook time.
• Soy Sauce – Coconut aminos work just as well if you’re avoiding gluten.
• Olive Oil – Or use any neutral oil like avocado or vegetable oil.
• Spicy Brown Mustard – Adds a subtle kick and a depth of flavor.
• Garlic Powder – For that warm, garlicky base.
• Ground Ginger – Brings a touch of zing that ties everything together.

Variations You Can Try

• Add a pinch of cayenne pepper or red chili flakes for heat.
• Want something breaded? Try making crispy baked chicken cutlets or air fryer chicken patties.
• Cooking in an air fryer? Preheat it to 400°F and cook tenderloins for 5–6 minutes per side.
• You can also slice the cooked tenderloins and toss them into wraps, grain bowls, or pasta for variety.

Dietary Modifications

• Gluten-Free: Use coconut aminos in place of soy sauce.
• Dairy-Free: The recipe is naturally dairy-free.

Let’s Make This Easy Chicken Recipe

Step 1: Remove the Tendon (Optional, but Recommended)

To get the best texture, you might want to remove the tough white tendon from the tenderloins. Just grip it with a paper towel and thread the tenderloin under the tines of a fork, pulling gently until the tendon slides out. It’s a small step that makes a big difference in texture.

Step 2: Marinate the Chicken

Place the tenderloins in a container with a tight-fitting lid. Add the soy sauce, olive oil, mustard, garlic powder, and ground ginger. Put the lid on and give it a good shake until everything is evenly coated. You can marinate this overnight for deeper flavor, but even 30 minutes while the oven preheats will do the trick.

Step 3: Bake to Perfection

Preheat your oven to 350°F (175°C). Spray a baking sheet lightly with olive oil or any non-stick spray. Lay the marinated tenderloins in a single layer, leaving a little space between each one. Bake for 15–17 minutes, or until the chicken is fully cooked and no longer pink inside.

Expert Tip: Meal Prep Like a Pro

Make a double batch and store the extras in airtight containers. These are perfect for:

• Tossing on salads
• Adding to wraps or burrito bowls
• Snacking with your favorite dip (I like them with BBQ sauce or cottage cheese ranch)
• Quick protein boosts throughout the day

How to Serve These Tenderloins

These juicy baked tenderloins are incredibly versatile. Here are a few ideas:

• Serve with roasted veggies and a side of brown rice or quinoa
• Slice and add to a Greek salad with cucumbers, olives, and feta
• Tuck into a whole grain wrap with lettuce and hummus
• Serve with steamed broccoli and mashed sweet potatoes for a wholesome plate

How to Store and Reheat

Storage:
Let the chicken cool completely, then store in an airtight container in the fridge for up to 4 days.

Freezing:
You can freeze the cooked tenderloins for up to 2 months. Thaw overnight in the fridge before reheating.

Reheating:
To keep them juicy, reheat gently in the microwave or a covered skillet with a splash of water or broth.

Recipe FAQs

Can I use chicken breasts instead of tenderloins?
Yes! Just slice them into thinner strips and adjust cooking time as needed.

What if I don’t have spicy brown mustard?
You can use Dijon mustard or even regular yellow mustard in a pinch. Spicy brown just gives a nice bold flavor.

Do I need to marinate overnight?
Not at all. While overnight is great for flavor, 30 minutes is perfectly fine if you’re short on time.

Is this recipe kid-friendly?
Absolutely. The flavors are mild enough for little ones, and you can always skip the ginger or mustard if they’re sensitive to spice.

Make a batch of these juicy chicken tenderloins and keep your meals sorted for the week—simple, nourishing, and packed with flavor.

Try other recipes:

• Baked Chicken Breasts and Vegetables
• Perfect Pan Fried Chicken Breasts
• Curried Chicken Breasts