How to Cook Chicken Tenderloins in a Pan for Perfectly Juicy and Crispy Results

Chicken tenderloins, which are also called chicken tenders or chicken strips, are a versatile and easy-to-cook meat cut. They are long, thin strips that come from the soft muscle under the chicken breast. They cook quickly and take on flavors well.

One of the best ways to cook tenderloins is to pan fry them Pan frying yields tenderloins that are crispy on the outside and juicy on the inside in just minutes Read on to learn all about pan frying chicken tenderloins, from how to choose the right tenderloins to the best cooking techniques and flavor combinations.

What Are Chicken Tenderloins?

Chicken tenderloins are strips of meat from the muscle under the chicken breast called the tenderloin. This muscle is still very sore because it doesn’t get used much. Lentils can be quickly cooked by cutting them into long, thin strips.

You can buy tenderloins fresh or frozen. Fresh tenderloins are convenient since they don’t require any thawing. However, frozen tenderloins work just as well once thawed and patted dry.

Tenderloins are all-white meat without any bones. They have a mild taste that goes well with spices and pan sauces. Their thin shape means they cook faster than chicken breasts.

Tenderloins are extremely versatile. They’re great in salads, hot dogs, pasta, stir-fries, and more. They are great for weeknight meals because they cook quickly and don’t have a strong flavor.

Benefits of Pan Frying Chicken Tenderloins

Pan frying is one of the quickest and easiest ways to cook chicken tenderloins. Here are some of the benefits of pan frying tenderloins:

• It’s fast – Tenderloins cook through in just 3-6 minutes per side in a hot pan. You can have dinner on the table in under 15 minutes.

• Creates a crispy exterior – Pan frying gives the tenderloins a crispy, golden brown exterior from direct contact with the hot pan.

• Keeps interior juicy – Pan frying uses high heat to quickly seal in juices. The tenderloins end up moist and tender inside.

• Adds flavor from fond – Browning the meat in the pan creates flavorful browned bits called fond. This fond adds a savory depth to any pan sauce.

• Easy to flavor – A quick rub or marinade before cooking infuses lots of flavor. The tenderloins cook so quickly that they don’t dry out.

• Minimal ingredients needed – All you need is chicken, seasoning, and a bit of oil. No batter or breading required.

Pan frying really lets the natural flavor of the tenderloins shine while giving them an irresistibly crisp crust.

Step-By-Step Guide to Pan Frying Chicken Tenderloins

Pan frying chicken tenderloins takes just a few easy steps. Here is a step-by-step guide:

1. Prepare the Tenderloins

• Pat the tenderloins dry with paper towels. Getting them as dry as possible will help them brown properly.

• Trim off any excess fat or sinew. Fat can cause splattering.

• Cut larger tenderloins in half if needed so they are roughly the same size. This helps them cook evenly.

2. Season the Tenderloins

• Season the tenderloins right before cooking so the salt and spices don’t draw out moisture.

• Simple salt and pepper provides plenty of flavor. Or use a spice blend like garlic powder, paprika, Italian seasoning, or southwest seasoning.

• Rub the seasoning evenly on all sides so the flavor fully penetrates the meat.

3. Heat the Pan

• Use a heavy skillet, preferably cast iron or stainless steel. Heavier pans maintain an even temperature.

• Heat the pan over medium-high heat until very hot. Test it by sprinkling a drop of water on the surface – it should sizzle and evaporate right away.

• Add just enough oil to coat the bottom of the pan, about 1-2 tbsp. Use an oil with a high smoke point like vegetable, grapeseed, avocado, or olive oil.

4. Cook the Tenderloins

• Once the oil shimmers, carefully add the tenderloins. Make sure they aren’t touching each other so they brown evenly.

• Let them cook undisturbed for 2-3 minutes. Resist the urge to move them around or they won’t properly sear.

• When the bottoms are nicely browned, flip and cook for 2-3 more minutes until the centers reach 165°F on an instant read thermometer. The tenderloins should firm up and turn opaque throughout.

• Transfer them to a plate and let rest for 5 minutes before serving. The resting time allows juices to redistribute for maximum tenderness.

That’s all there is to it! With a hot pan and a simple seasoning blend, you can have restaurant-quality seared tenderloins in minutes.

Flavoring Ideas for Pan Fried Tenderloins

Beyond basic salt and pepper, there are endless ways to add flavor to pan fried tenderloins:

• Dry spices and herbs: Chili powder, smoked paprika, garlic powder, onion powder, dried oregano, dried basil, cumin, coriander, mustard powder, rosemary, thyme

• Wet marinades: Lemon-garlic, chimichurri, teriyaki, soy-ginger, yogurt-tandoori, buttermilk-herb

• Spice rubs: Barbecue, jerk, lemon-pepper, ranch, Cajun, Italian

• Sauces: Salsa, chimichurri, teriyaki, creamy mustard, bbq, buffalo, sweet chili

Start with aromatics like garlic, onion, paprika, and oregano as the base. Then layer on extras like chili powder, pepper flakes, thyme, cumin, or rosemary.

For finger-licking flavor, toss cooked tenderloins in any sauce you love. Options like barbecue, buffalo, teriyaki, and sweet chili are ideal. The sauce will cling nicely to the crispy exterior.

Cast Iron Skillet Pan Frying Method

For maximum crispy pan fried flavor, use a cast iron skillet. Cast iron heats evenly and gets piping hot, creating a gorgeous sear. Here is a simple cast iron pan frying method:

• Ingredients: Chicken tenderloins, olive oil, salt, pepper, garlic powder, paprika, onion powder

• Heat the cast iron skillet over medium-high heat for 3 minutes.

• Pat dry the tenderloins and season with salt, pepper, garlic powder, paprika, and onion powder.

• Add 1 tbsp olive oil to the hot skillet and swirl to coat.

• Carefully place the tenderloins in the skillet without overcrowding.

• Cook for 3 minutes until browned. Flip and cook 3 more minutes until 165°F internally.

• Optional: Make a pan sauce by deglazing the skillet with chicken broth or wine to scrape up the fond.

Cast iron provides even heat distribution for an effortless, foolproof sear every time.

Common Questions About Pan Frying Tenderloins

What oil should I use to pan fry?

Opt for a high heat oil with a neutral flavor and high smoke point. Good choices include vegetable, grapeseed, avocado, peanut, sunflower, or light olive oil. Clarified butter and ghee are also excellent options.

What temperature should I cook tenderloins to?

Cook tenderloins to an internal temperature of 165°F. This ensures they are cooked through fully but remain tender and juicy.

How long does it take to pan fry tenderloins?

In a hot pan, tenderloins take about 3-6 minutes per side depending on thickness. Shoot for 2-3 minutes per side for thin strips.

Can I bread or batter tenderloins before pan frying?

Yes, you can bread or batter tenderloins before pan frying for extra crunch. Use flour dredging, egg wash, panko, cornflakes, etc. Just ensure the oil is hot enough before adding them to the pan.

What dipping sauces go well with pan fried tenderloins?

Some delicious dipping sauces include honey mustard, barbecue, ranch, blue cheese, sweet chili, and buffalo sauce.

Tips for Perfectly Pan Fried Tenderloins

Follow these tips for tender, juicy pan fried tenderloins every time:

• Pat the tenderloins very dry before cooking so they sear instead of steam.

• Season right before cooking or the salt will draw out moisture.

• Make sure the pan and oil are piping hot before adding tenderloins.

• Don’t overcrowd the pan or they will steam instead of brown.

• Resist flipping too early or they won’t develop a good crust.

• Use a meat thermometer to guarantee they reach 165°F internally.

• Let them rest 5 minutes after cooking so juices redistribute evenly.

• Add aromatics like garlic, shallots, or herbs to the hot pan for bonus flavor.

Pair Pan Fried Tenderloins with These Side Dishes

Crispy pan fried tenderloins deserve side dishes with bright, fresh flavors:

• Steamed broccoli tossed in lemon juice

• Roasted new potatoes with rosemary

• Quinoa salad with tomatoes, cucumber, and feta

• Sauteed spinach with garlic

• Sweet potato fries or tater tots

• Cheesy scalloped potatoes or au gratin potatoes

• Macaroni and cheese with breadcrumb topping

• Coleslaw, potato salad, or pasta salad

• Rice pilaf or risotto

Ready to Pan Fry Some Tender Perfection?

Pan fried chicken tenderloins make an easy, delicious anytime meal. With minimal prep and a simple seasoning blend, you can have a filling main dish in under 30 minutes. Get creative with global spice rubs or homemade marinades to put a unique spin on classic pan fried tenders. Pair them with fresh vegetable sides and dipping sauces for a complete meal. Now it’s your turn to savor the magic of a perfect pan fried tenderloin!