BBQ Baked Chicken Tenderloins – Juicy, Simple, and Full of Flavor

If you love sticky, savory, slightly sweet barbecue flavors but want something easy enough for a weeknight, these BBQ baked chicken tenderloins are your new go-to. They cook quickly, stay incredibly juicy, and deliver that classic barbecue taste without firing up the grill. Pair them with a simple salad, roasted veggies, or a baked potato, and dinner is done.

Even picky eaters tend to love them. Best of all, the recipe uses pantry staples and comes together with minimal prep.

What Makes This Recipe So Good

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• Fast and weeknight-friendly: Chicken tenderloins cook in under 20 minutes and need just a few minutes of prep.
• Super juicy texture: Tenderloins are naturally lean but tender, especially when baked at a high heat and finished with a saucy glaze.
• Big flavor, minimal effort: A simple spice rub plus your favorite BBQ sauce brings smoky-sweet depth without marinades or long cook times.
• Flexible: Use store-bought sauce or homemade. Change the seasoning to fit your mood—sweet, spicy, smoky, or tangy.
• Kid-friendly and crowd-pleasing: Mild spice with bold flavor that works for the whole table.

Shopping List

• Chicken tenderloins (about 1.5 to 2 pounds)
• Olive oil or avocado oil
• BBQ sauce (about 1 cup; choose your favorite)
• Brown sugar (1 tablespoon, optional for extra caramelization)
• Smoked paprika
• Garlic powder
• Onion powder
• Chili powder or chipotle powder (optional for heat)
• Salt and black pepper
• Apple cider vinegar (1 to 2 teaspoons, optional to brighten the sauce)
• Nonstick cooking spray or parchment paper
• Fresh parsley or green onions for garnish (optional)

Step-by-Step Instructions

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1. Preheat your oven: Set it to 425°F (220°C).

   Line a sheet pan with parchment or lightly coat with cooking spray for easy cleanup.

2. Prep the chicken: Pat the tenderloins dry with paper towels. If there are visible white tendon ends, trim any tough pieces. Dry chicken browns better and holds seasoning well.
3. Make the spice rub: In a small bowl, combine 1.5 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/2 teaspoon black pepper, and 1/2 teaspoon chili powder (optional).

   Add 1 teaspoon brown sugar if you like a sweeter crust.

4. Season the tenderloins: Drizzle the chicken with 1 to 2 tablespoons of olive oil. Sprinkle the spice mix evenly over all sides and rub it in.
5. Arrange on the pan: Place tenderloins in a single layer with a little space between each piece. Crowding leads to steaming rather than browning.
6. Bake the chicken: Bake for 10 to 12 minutes.

   Smaller tenderloins may be done at the 10-minute mark.

7. Mix the glaze: While the chicken bakes, stir 1 cup BBQ sauce with 1 tablespoon brown sugar (optional) and 1 to 2 teaspoons apple cider vinegar. The vinegar brightens the sauce and cuts the sweetness.
8. Brush with sauce: Remove the pan and brush each tenderloin generously with the BBQ glaze. Flip and brush the other side too.
9. Finish baking: Return to the oven for 4 to 6 minutes, until the sauce is glossy and the chicken reaches an internal temperature of 165°F (74°C).
10. Optional broil: For caramelized edges, broil on high for 1 to 2 minutes.

    Keep a close eye to prevent burning.

11. Rest and serve: Let the tenderloins rest for 3 to 5 minutes. Garnish with chopped parsley or green onions. Serve with extra BBQ sauce on the side.

How to Store

• Refrigerate: Store leftovers in an airtight container for up to 4 days.
• Freeze: Cool completely, then freeze in a freezer-safe bag or container for up to 2 months.

  For best texture, sauce lightly before freezing and add fresh sauce after reheating.

• Reheat: Warm gently in a 300°F (150°C) oven for 10 to 12 minutes, or microwave in short bursts with a splash of water and covered to keep moisture in. Brush with fresh BBQ sauce before serving.

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Health Benefits

• Lean protein: Chicken tenderloins are a lean source of protein that supports muscle repair and helps keep you full.
• Lower fat cooking method: Baking reduces added fat compared to pan-frying and avoids the charring sometimes caused by grilling.
• Customizable sodium and sugar: By choosing your BBQ sauce carefully—or making a simple homemade version—you can manage salt and sugar levels to suit your needs.
• Balanced plate: Pair with fiber-rich sides like roasted vegetables, a green salad, or brown rice for a more complete and satisfying meal.

What Not to Do

• Don’t overcook: Tenderloins are small and cook fast. Use a thermometer and pull at 165°F for juicy results.
• Don’t skip drying the chicken: Wet surfaces prevent browning and can make the sauce slide off.
• Don’t drown too early: If you add sauce at the start, the sugars can burn before the chicken is done.

  Glaze near the end.

• Don’t overcrowd the pan: Give each piece space for better color and texture.
• Don’t forget to rest: A few minutes off the heat helps juices redistribute, keeping the meat tender.

Alternatives

• Different sauces: Try honey-mustard BBQ, Carolina-style vinegar sauce, Korean-style gochujang BBQ, or a sugar-free sauce for a lighter option.
• Spice variations: Swap smoked paprika for regular paprika and add cumin for earthiness, or use Cajun seasoning for a kick.
• Protein swaps: Use chicken thighs (boneless, skinless) cut into strips. Cook time may increase by 3 to 5 minutes. Pork tenderloin strips also work well.
• Cooking methods: Air fryer at 400°F for 8 to 10 minutes, adding sauce in the last 2 minutes.

  Grill over medium-high heat, glazing during the last few minutes.

• Gluten-free and dairy-free: Most ingredients are naturally dairy-free. Choose a certified gluten-free BBQ sauce if needed.

FAQ

Can I use chicken breasts instead of tenderloins?

Yes. Slice the breasts into strips about the size of tenderloins for even cooking.

You may need to add a couple of minutes to the bake time depending on thickness.

How do I know the chicken is done without drying it out?

Use an instant-read thermometer and pull the chicken at 165°F. If you don’t have a thermometer, cut into the thickest piece—the juices should run clear and the meat should be opaque but still juicy.

What’s the best BBQ sauce to use?

Use a sauce you already love. For a balanced flavor, pick one that’s slightly smoky with a hint of tang.

If your sauce is very sweet, add a little apple cider vinegar to brighten it.

Can I marinate the tenderloins first?

You can, but it’s not necessary. If you want extra flavor, marinate in a mixture of BBQ sauce, a splash of vinegar, and spices for 30 minutes. Pat dry before baking, then glaze again near the end for a sticky finish.

Why add brown sugar to the glaze?

It helps the sauce caramelize and creates that glossy, sticky finish.

It’s optional, especially if your BBQ sauce is already sweet.

How do I keep the sauce from burning?

Apply the BBQ glaze during the last few minutes of cooking, and if you broil, do it briefly while watching closely. High sugar sauces burn quickly under strong heat.

What sides go well with this?

Try coleslaw, roasted corn, baked potatoes, mac and cheese, grilled vegetables, or a crisp green salad. For a lighter plate, pair with steamed broccoli and quinoa.

Can I meal prep this recipe?

Absolutely.

Bake a batch, cool, and store in meal containers with a grain and vegetable. Add a bit of fresh sauce after reheating to refresh the flavor.

Final Thoughts

BBQ baked chicken tenderloins are the kind of recipe that fits any schedule and still tastes like something special. With a quick spice rub and a glossy sauce finish, you get juicy chicken and bold barbecue flavor every time.

Keep a pack of tenderloins and your favorite sauce on hand, and you’ll always have a reliable dinner plan. Simple, satisfying, and ready in minutes—this one belongs in your weeknight rotation.