Pan-Seared Chicken Tenderloins – Quick, Juicy, and Full of Flavor

Pan-seared chicken tenderloins are the kind of weeknight win everyone needs. They cook fast, take on flavor easily, and turn out juicy when done right. Pair them with a simple salad, roasted veggies, or a pot of rice, and dinner is done with minimal effort.

This recipe keeps things simple but packs in great texture and flavor. If you’re craving something no-fuss that still tastes like you put in real effort, this one’s for you.

What Makes This Special

Chicken tenderloins are naturally tender, so you get a soft, juicy bite without marinating for hours. A quick sear creates a golden crust that locks in moisture and adds a toasty, savory flavor.

You can season them simply or build on them with sauces and sides—super flexible either way. Best of all, they cook in under 10 minutes, so it’s ideal for busy nights or meal prep.

What You’ll Need

• 1 to 1.5 pounds chicken tenderloins (usually 10–14 pieces)
• 1.5 teaspoons kosher salt (adjust to taste)
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon smoked paprika (or sweet paprika)
• 2–3 tablespoons olive oil (or avocado oil)
• 1 tablespoon butter (optional for finishing)
• 1 lemon (zest and wedges for serving)
• Fresh herbs like parsley or thyme (optional)

Optional add-ins: a pinch of red pepper flakes, a splash of chicken broth to deglaze, or a spoonful of Dijon for a quick pan sauce.

How to Make It

1. Pat the chicken dry. Use paper towels to remove surface moisture. Dry chicken sears better and browns more evenly.
2. Season generously. Mix salt, pepper, garlic powder, onion powder, and smoked paprika.

   Sprinkle evenly over both sides of the tenderloins and press it in lightly.

3. Preheat your pan. Set a large skillet (stainless steel or cast iron works best) over medium-high heat. Add the oil and let it shimmer. A hot pan is the key to a good crust.
4. Arrange without crowding. Add the tenderloins in a single layer.

   If your pan is small, cook in batches. Overcrowding steams the chicken instead of searing it.

5. Let them sear. Cook the first side for 2–3 minutes without moving them. You’re looking for golden edges and a little browning.
6. Flip and finish. Turn the tenderloins and cook another 2–3 minutes.

   Add butter in the last minute and baste for extra flavor and shine.

7. Check doneness. The centers should be opaque and juicy. An instant-read thermometer should read 165°F (74°C) at the thickest part.
8. Brighten with lemon. Turn off the heat. Zest the lemon over the chicken and squeeze a little juice.

   Toss gently to coat.

9. Rest briefly. Let the chicken sit for 3 minutes to keep the juices inside. Top with chopped parsley or thyme if you like.
10. Serve. Pair with rice, mashed potatoes, sautéed greens, or a simple salad. Add extra lemon wedges at the table.

Storage Instructions

• Refrigerate: Store in an airtight container for up to 4 days.

  Let the chicken cool slightly before sealing to avoid condensation.

• Freeze: Freeze cooked tenderloins for up to 2 months. Wrap tightly or use freezer bags, removing as much air as possible.
• Reheat: Warm gently in a skillet over low heat with a splash of water or broth, covered, for 3–5 minutes. Or microwave in short bursts at 50% power to avoid drying.
• Meal prep tip: Slice and pack with cooked grains and veggies for easy lunches.

  Add sauce or dressing just before eating.

Health Benefits

• Lean protein: Chicken tenderloins are high in protein and low in fat, making them great for muscle repair and steady energy.
• Balanced cooking method: Pan-searing uses minimal oil and keeps nutrients intact. No heavy breading or deep frying required.
• Customizable sodium and spice: You control the salt and seasoning, which is helpful for heart health and dietary needs.
• Supports variety: Pair with fiber-rich sides like vegetables and whole grains to build a nutrient-dense plate.

What Not to Do

• Don’t start with a cold pan. You won’t get good browning, and the chicken may stick.
• Don’t overcrowd. Too many pieces in the pan will steam the chicken and make it pale and soggy.
• Don’t overcook. Tenderloins are small and cook fast. Going past 165°F dries them out quickly.
• Don’t skip resting. Cutting right away lets the juices run out, leaving the meat drier.
• Don’t drown in sauce during cooking. Add sauces at the end or after searing to keep the crust intact.