21+ Delicious Chicken Tenderloin Lunch Recipes to Try Today

Chicken tenderloins are a versatile and tender cut of meat that make for an ideal lunch ingredient.

Whether you’re looking for something quick and simple or a dish packed with bold flavors, chicken tenderloins can be adapted to fit any craving or dietary need.

Their quick cooking time and ability to absorb marinades and spices make them perfect for busy weekdays or leisurely weekend meals.

In this collection of 21+ chicken tenderloin lunch recipes, you’ll find everything from creamy sauces and tangy glazes to spicy rubs and fresh herb crusts — all designed to bring variety and deliciousness to your midday table.

21+ Delicious Chicken Tenderloin Lunch Recipes to Try Today

With these 21+ chicken tenderloin lunch recipes, you have a wide range of flavorful options to keep your lunches exciting and satisfying.

Whether you prefer something light and fresh or rich and indulgent, chicken tenderloins can be transformed to match your mood and appetite.

Experiment with different marinades, seasonings, and cooking techniques to discover new favorites that fit your lifestyle.

Enjoy the convenience of quick prep combined with tasty results, making lunchtime something to look forward to every day.

Honey Garlic Chicken Tenderloins

This honey garlic chicken tenderloin recipe delivers tender, juicy chicken pieces glazed with a sweet and savory sauce.

It’s perfect for a quick lunch that feels indulgent yet healthy, combining simple ingredients for a flavorful meal.

Ingredients:

• Chicken tenderloins
• Honey
• Garlic, minced
• Soy sauce
• Olive oil
• Salt and pepper
• Optional: red pepper flakes for heat

Instructions:

1. Season chicken tenderloins with salt and pepper.
2. Heat olive oil in a skillet over medium heat and cook chicken until browned and cooked through. Remove and set aside.
3. In the same skillet, add minced garlic and sauté briefly.
4. Stir in honey and soy sauce, simmering until sauce thickens slightly.
5. Return chicken to the pan, coating it with the sauce. Cook for another minute to glaze.

This dish offers a perfect balance of sweet and savory with a tender chicken texture that makes lunchtime special. The simple ingredients come together quickly, ideal for busy days when you want a satisfying meal without fuss.

Lemon Herb Chicken Tenderloins

Bright and aromatic, this lemon herb chicken tenderloin recipe features juicy chicken flavored with fresh herbs and zesty lemon.

It’s light, healthy, and perfect for a refreshing lunch that’s both quick and flavorful.

Ingredients:

• Chicken tenderloins
• Lemon juice and zest
• Olive oil
• Garlic powder
• Dried oregano
• Fresh parsley, chopped
• Salt and pepper

Instructions:

1. Marinate chicken tenderloins in lemon juice, zest, olive oil, garlic powder, oregano, salt, and pepper for at least 20 minutes.
2. Heat a skillet over medium heat and cook chicken until golden and cooked through.
3. Garnish with fresh parsley before serving.

This recipe highlights the freshness of lemon and herbs, giving chicken tenderloins a bright, clean flavor.

It’s perfect for a healthy lunch that feels light but still packed with satisfying protein.

Spicy Cajun Chicken Tenderloins

For those who enjoy bold flavors, this spicy Cajun chicken tenderloin recipe offers a flavorful kick.

The tender chicken is coated in a smoky Cajun seasoning blend, making it a vibrant and satisfying lunch option.

Ingredients:

• Chicken tenderloins
• Cajun seasoning
• Olive oil
• Garlic powder
• Paprika
• Salt and pepper

Instructions:

1. Toss chicken tenderloins with Cajun seasoning, garlic powder, paprika, salt, and pepper.
2. Heat olive oil in a skillet over medium-high heat.
3. Cook chicken until charred in spots and cooked through, about 5–7 minutes.

This spicy Cajun chicken recipe is packed with smoky, spicy notes that wake up your taste buds.

It’s a quick and tasty lunch that pairs well with simple sides like steamed vegetables or a fresh salad.

Teriyaki Chicken Tenderloins

This teriyaki chicken tenderloin recipe features juicy chicken glazed with a sweet and savory teriyaki sauce.

It’s a quick and delicious lunch option that brings Asian-inspired flavors to your plate with minimal effort.

Ingredients:

• Chicken tenderloins
• Soy sauce
• Brown sugar or honey
• Garlic, minced
• Ginger, minced
• Olive oil
• Cornstarch (optional, for thickening)

Instructions:

1. In a bowl, mix soy sauce, brown sugar or honey, garlic, and ginger to create the teriyaki sauce.
2. Heat olive oil in a skillet over medium heat and cook chicken tenderloins until browned and cooked through.
3. Pour the teriyaki sauce over the chicken and simmer for a few minutes.
4. If desired, mix a little cornstarch with water and add to the pan to thicken the sauce.
5. Coat chicken with sauce and serve.

This dish balances sweet and savory perfectly, offering tender, flavorful chicken that’s ideal for a fast, satisfying lunch.

Pair it with steamed rice or veggies for a complete meal.

Parmesan Crusted Chicken Tenderloins

This parmesan crusted chicken tenderloin recipe creates a crispy, golden crust that locks in juicy, tender chicken inside.

It’s a comforting and flavorful lunch that feels special without being complicated.

Ingredients:

• Chicken tenderloins
• Grated Parmesan cheese
• Bread crumbs
• Garlic powder
• Italian seasoning
• Eggs
• Olive oil or butter
• Salt and pepper

Instructions:

1. Mix Parmesan, bread crumbs, garlic powder, Italian seasoning, salt, and pepper in a shallow dish.
2. Beat eggs in another bowl.
3. Dip each chicken tenderloin first in egg, then coat with the Parmesan mixture.
4. Heat olive oil or butter in a skillet over medium heat.
5. Cook chicken until golden and crispy on both sides and cooked through.

The crunchy Parmesan coating gives this chicken a wonderful texture and rich flavor.

It’s an ideal lunch for when you want something crispy, cheesy, and deeply satisfying.

Buffalo Chicken Tenderloins

Buffalo chicken tenderloins bring the spicy, tangy flavors of classic buffalo wings to a quick and easy lunch.

Coated in a zesty buffalo sauce, these tenderloins deliver bold flavor without the mess.

Ingredients:

• Chicken tenderloins
• Hot sauce (such as Frank’s RedHot)
• Butter
• Garlic powder
• Salt and pepper
• Olive oil

Instructions:

1. Season chicken tenderloins with salt, pepper, and garlic powder.
2. Heat olive oil in a skillet and cook chicken until browned and cooked through. Remove from heat.
3. In a small saucepan, melt butter and mix with hot sauce.
4. Toss cooked chicken in the buffalo sauce until well coated.

This recipe is perfect for those who love spicy, tangy flavors with minimal prep.

Serve with celery sticks or a simple side salad for a balanced, flavorful lunch.

Garlic Butter Chicken Tenderloins

This garlic butter chicken tenderloin recipe features juicy chicken cooked in a rich and aromatic garlic butter sauce.

It’s a comforting and flavorful lunch option that’s easy to prepare and pairs well with many sides.

Ingredients:

• Chicken tenderloins
• Butter
• Garlic, minced
• Fresh thyme or parsley, chopped
• Salt and pepper
• Olive oil

Instructions:

1. Season chicken tenderloins with salt and pepper.
2. Heat olive oil in a skillet over medium heat and cook chicken until golden and cooked through. Remove and set aside.
3. In the same skillet, melt butter and add minced garlic. Sauté until fragrant.
4. Return chicken to the pan and toss in garlic butter sauce.
5. Sprinkle with fresh herbs before serving.

This dish combines the richness of butter with the savory punch of garlic, elevating simple chicken tenderloins into a satisfying and delicious lunch.

Mediterranean Chicken Tenderloins

Mediterranean chicken tenderloins are seasoned with herbs, garlic, and lemon for a fresh and vibrant lunch.

The bold flavors evoke sunny Mediterranean kitchens, making it a bright and healthy meal choice.

Ingredients:

• Chicken tenderloins
• Olive oil
• Garlic, minced
• Lemon juice and zest
• Dried oregano
• Paprika
• Salt and pepper
• Fresh parsley, chopped

Instructions:

1. Marinate chicken tenderloins in olive oil, garlic, lemon juice, lemon zest, oregano, paprika, salt, and pepper for at least 30 minutes.
2. Heat a skillet over medium heat and cook chicken until browned and cooked through.
3. Garnish with fresh parsley before serving.

This recipe offers a refreshing combination of citrus and herbs that brightens up your lunch plate, delivering juicy and flavorful chicken every time.

Crispy Baked Chicken Tenderloins

Crispy baked chicken tenderloins are a healthier take on fried chicken, offering crunchy texture and juicy meat without the extra oil.

Perfect for a hands-off lunch that still feels indulgent.

Ingredients:

• Chicken tenderloins
• Bread crumbs or panko
• Grated Parmesan cheese
• Garlic powder
• Paprika
• Eggs
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. In one bowl, beat eggs. In another, combine bread crumbs, Parmesan, garlic powder, paprika, salt, and pepper.
3. Dip chicken tenderloins in egg, then coat in breadcrumb mixture.
4. Place on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, turning halfway, until golden and cooked through.

This recipe yields tender, crispy chicken tenderloins perfect for a satisfying lunch without the guilt of frying.

Serve with your favorite dipping sauce or a side salad.

BBQ Chicken Tenderloins

This BBQ chicken tenderloin recipe features tender chicken pieces smothered in tangy and smoky barbecue sauce.

It’s a flavorful and easy lunch option that can be paired with sides like coleslaw or roasted vegetables.

Ingredients:

• Chicken tenderloins
• Your favorite BBQ sauce
• Olive oil
• Salt and pepper

Instructions:

1. Season chicken tenderloins with salt and pepper.
2. Heat olive oil in a skillet over medium heat and cook chicken until browned and cooked through.
3. Reduce heat to low and add BBQ sauce, tossing chicken to coat evenly.
4. Cook for a few more minutes until the sauce thickens slightly and coats the chicken.

This BBQ chicken tenderloin is packed with smoky sweetness and tender juiciness, making it a satisfying lunch that feels hearty and comforting without complicated prep.

Mustard Herb Chicken Tenderloins

This recipe features chicken tenderloins marinated in a tangy mustard and herb mixture, creating a vibrant and flavorful lunch that’s both light and satisfying.

Ingredients:

• Chicken tenderloins
• Dijon mustard
• Olive oil
• Garlic, minced
• Fresh thyme or rosemary, chopped
• Lemon juice
• Salt and pepper

Instructions:

1. Mix Dijon mustard, olive oil, garlic, herbs, lemon juice, salt, and pepper to make a marinade.
2. Coat chicken tenderloins with the marinade and let sit for at least 30 minutes.
3. Cook chicken in a heated skillet until golden and cooked through.

The combination of mustard and herbs infuses the chicken with bright and earthy flavors, perfect for a refreshing lunch that keeps things light but delicious.

Teriyaki Grilled Chicken Tenderloins

This teriyaki grilled chicken tenderloin recipe combines the smoky flavor of grilled chicken with a sweet and savory teriyaki glaze.

It’s a perfect lunch for those who enjoy bold Asian-inspired flavors.

Ingredients:

• Chicken tenderloins
• Soy sauce
• Brown sugar
• Garlic, minced
• Ginger, minced
• Sesame oil
• Olive oil

Instructions:

1. Mix soy sauce, brown sugar, garlic, ginger, and sesame oil to create the teriyaki marinade.
2. Marinate chicken tenderloins for at least 30 minutes.
3. Grill chicken over medium heat until cooked through, basting occasionally with marinade.

Grilling adds a delicious char and smokiness to these tenderloins, while the teriyaki sauce provides a perfect balance of sweet and savory notes.

It’s a flavorful lunch that’s both satisfying and fresh.

Creamy Mushroom Chicken Tenderloins

This creamy mushroom chicken tenderloin dish pairs tender chicken with a rich, savory mushroom sauce.

It’s a comforting and elegant lunch option that’s surprisingly easy to make.

Ingredients:

• Chicken tenderloins
• Mushrooms, sliced
• Garlic, minced
• Heavy cream or sour cream
• Olive oil or butter
• Fresh thyme or parsley
• Salt and pepper

Instructions:

1. Season chicken tenderloins with salt and pepper.
2. Heat olive oil or butter in a skillet over medium heat and cook chicken until browned and cooked through. Remove and set aside.
3. In the same skillet, sauté garlic and mushrooms until soft.
4. Stir in cream and thyme, simmering until sauce thickens.
5. Return chicken to the skillet, coating it with the creamy mushroom sauce.

This recipe transforms simple chicken tenderloins into a rich and flavorful lunch that feels indulgent yet homemade. The creamy mushroom sauce adds depth and comfort.

Cajun Spiced Chicken Tenderloins

Cajun spiced chicken tenderloins bring a bold and spicy flavor to your lunch plate.

The seasoning mix adds smoky heat, making this dish perfect for those who enjoy a bit of kick in their meals.

Ingredients:

• Chicken tenderloins
• Cajun seasoning
• Olive oil
• Garlic powder
• Salt and pepper

Instructions:

1. Toss chicken tenderloins with Cajun seasoning, garlic powder, salt, and pepper.
2. Heat olive oil in a skillet over medium-high heat.
3. Cook chicken until charred on the outside and cooked through.

This spicy Cajun chicken is full of bold flavor and a crispy exterior, making it a satisfying and exciting lunch choice that pairs well with rice or vegetables.

Balsamic Glazed Chicken Tenderloins

This balsamic glazed chicken tenderloin recipe features a tangy and slightly sweet balsamic reduction that perfectly complements the tender chicken.

It’s a sophisticated yet simple lunch option.

Ingredients:

• Chicken tenderloins
• Balsamic vinegar
• Honey or brown sugar
• Garlic, minced
• Olive oil
• Salt and pepper

Instructions:

1. Season chicken with salt and pepper.
2. Heat olive oil in a skillet over medium heat and cook chicken until browned and cooked through. Remove from pan.
3. In the same skillet, add minced garlic and sauté briefly.
4. Add balsamic vinegar and honey, simmering until the sauce thickens.
5. Return chicken to the pan, coating it with the glaze before serving.

The rich, tangy balsamic glaze adds depth and elegance to simple chicken tenderloins, making it a delicious and memorable lunch choice.

Orange Glazed Chicken Tenderloins

This orange glazed chicken tenderloin recipe offers a bright, citrusy twist that balances sweetness and tang.

The tender chicken coated in a glossy orange sauce makes for a refreshing and tasty lunch option.

Ingredients:

• Chicken tenderloins
• Fresh orange juice and zest
• Honey
• Soy sauce
• Garlic, minced
• Olive oil
• Cornstarch (optional, for thickening)
• Salt and pepper

Instructions:

1. Season chicken tenderloins with salt and pepper.
2. Heat olive oil in a skillet over medium heat and cook chicken until browned and cooked through. Remove and set aside.
3. In the same skillet, add garlic and sauté briefly.
4. Stir in orange juice, zest, honey, and soy sauce. Simmer until slightly reduced.
5. If desired, mix cornstarch with water and add to thicken the sauce.
6. Return chicken to the skillet, tossing to coat with the orange glaze.

This dish delivers a lovely balance of sweet and tangy flavors, making your lunch feel fresh and vibrant, perfect for brightening up the midday meal.

Herb Crusted Chicken Tenderloins

Herb crusted chicken tenderloins feature a fragrant blend of fresh and dried herbs that form a flavorful crust, locking in the juiciness of the chicken.

This recipe is perfect for a simple yet elegant lunch.

Ingredients:

• Chicken tenderloins
• Fresh rosemary, thyme, and parsley, chopped
• Garlic powder
• Olive oil
• Salt and pepper

Instructions:

1. Mix chopped herbs, garlic powder, salt, and pepper.
2. Coat chicken tenderloins with olive oil and press herb mixture onto the chicken evenly.
3. Heat a skillet over medium heat and cook chicken until golden and cooked through.

The fresh herb crust adds an aromatic and flavorful layer that elevates tender chicken tenderloins, creating a deliciously satisfying lunch that’s both light and fragrant.

Honey Mustard Chicken Tenderloins

Honey mustard chicken tenderloins combine the sweetness of honey with the tangy kick of mustard for a balanced and flavorful lunch.

This easy-to-make recipe is perfect for those who love simple yet tasty meals.

Ingredients:

• Chicken tenderloins
• Dijon mustard
• Honey
• Olive oil
• Garlic powder
• Salt and pepper

Instructions:

1. In a bowl, mix Dijon mustard, honey, olive oil, garlic powder, salt, and pepper.
2. Coat chicken tenderloins with the honey mustard mixture and marinate for at least 20 minutes.
3. Cook chicken in a skillet over medium heat until browned and cooked through.

This recipe offers a perfect harmony of sweet and tangy flavors, making it a great choice for a quick, satisfying lunch that feels both comforting and fresh.

Greek Yogurt Marinated Chicken Tenderloins

This Greek yogurt marinated chicken tenderloin recipe creates tender, juicy chicken with a tangy, herb-infused flavor.

The yogurt helps to keep the chicken moist, making it a perfect light and healthy lunch.

Ingredients:

• Chicken tenderloins
• Greek yogurt
• Lemon juice
• Garlic, minced
• Dried oregano
• Olive oil
• Salt and pepper

Instructions:

1. In a bowl, mix Greek yogurt, lemon juice, garlic, oregano, olive oil, salt, and pepper.
2. Coat chicken tenderloins in the marinade and refrigerate for at least one hour.
3. Cook chicken in a heated skillet over medium heat until golden and cooked through.

This marinade tenderizes the chicken and infuses it with fresh Mediterranean flavors, resulting in a juicy, flavorful lunch that feels both satisfying and wholesome.

Sesame Ginger Chicken Tenderloins

Sesame ginger chicken tenderloins are bursting with Asian-inspired flavors, featuring a savory marinade with ginger, soy sauce, and sesame oil.

This recipe is quick to make and perfect for a flavorful lunch.

Ingredients:

• Chicken tenderloins
• Soy sauce
• Sesame oil
• Fresh ginger, grated
• Garlic, minced
• Honey or brown sugar
• Olive oil
• Sesame seeds (optional)

Instructions:

1. Mix soy sauce, sesame oil, ginger, garlic, and honey to create a marinade.
2. Marinate chicken tenderloins for at least 30 minutes.
3. Cook chicken in olive oil over medium heat until cooked through and caramelized.
4. Sprinkle with sesame seeds before serving if desired.

This dish offers a wonderful balance of sweet, salty, and aromatic flavors, making it a delicious and satisfying lunch option with a touch of Asian flair.

Spinach and Feta Stuffed Chicken Tenderloins

Stuffed chicken tenderloins filled with spinach and feta cheese create a flavorful, protein-packed lunch that feels special and homemade.

The creamy feta pairs beautifully with fresh spinach inside tender chicken.

Ingredients:

• Chicken tenderloins
• Fresh spinach, chopped
• Feta cheese, crumbled
• Garlic, minced
• Olive oil
• Salt and pepper
• Toothpicks or kitchen twine

Instructions:

1. Sauté garlic and spinach in olive oil until wilted; let cool.
2. Mix spinach with crumbled feta cheese.
3. Make a pocket in each chicken tenderloin and stuff with the spinach-feta mixture. Secure with toothpicks.
4. Season chicken with salt and pepper.
5. Cook in a skillet over medium heat until chicken is cooked through and golden.

This recipe elevates simple chicken tenderloins by adding a creamy, flavorful stuffing that makes lunchtime feel indulgent and delicious without complicated prep.

Conclusion

Chicken tenderloins are a fantastic protein choice for anyone wanting a nutritious and adaptable lunch. This collection of 21+ recipes showcases their versatility, proving that healthy eating doesn’t have to be boring or repetitive. From grilled and baked to sautéed and stuffed, these recipes make it easy to create meals that are both delicious and satisfying. Whether you’re meal prepping or cooking fresh each day, these chicken tenderloin ideas will help you enjoy flavorful, wholesome lunches with minimal fuss.