
Simple chicken tenderloin ideas offer a perfect blend of delicious and healthy meals that are quick to prepare. These one-pan ideas are ideal for busy weeknights or lazy weekends. With minimal cleanup and rich flavors, you can create satisfying dishes that maintain their nutritional benefits without sacrificing taste. Here’s a collection of tasty recipes to inspire your next dinner!
Table of Contents
Simple Chicken Tenderloin Ideas: Lemon Herb Marinated Chicken with Asparagus
This lemon herb marinated chicken is a simple and delicious way to enjoy a healthy meal. The chicken tenderloins are juicy and flavorful, perfectly paired with vibrant, nutrient-packed asparagus. The marinade, infused with zesty lemon and aromatic herbs, elevates the dish with refreshing flavors. Simply marinate the tenderloins, toss everything in one pan, and bake until perfectly cooked.

Flavor method: Marinate chicken in olive oil, lemon juice, minced garlic, and mixed herbs (such as thyme and parsley) for at least 30 minutes.
How many calories are there? Approximately 250 calories per serving.
Calorie breakdown: Chicken tenderloins (100 grams = 120 calories), asparagus (100 grams = 40 calories), marinade (olive oil, lemon juice, and herbs = 90 calories).
Ingredients used: 150 grams chicken tenderloin, 100 grams asparagus, 2 tablespoons marinade.
How does it compare to a typical meal? Lower in carbs and fat, making it ideal for light dinners.
Required calorie intake: This dish fits well within a 2,000-calorie daily plan.
Nutritional information: High in protein, vitamins A and C, and antioxidants from asparagus.
Why is it healthy? Asparagus supports digestion and immune health, while lean chicken provides essential proteins.
Healthy eating tips: Use fresh herbs for enhanced flavor without added salt.
Alternatives: Swap asparagus with green beans or broccoli for variety.
Simple Chicken Tenderloin Ideas: Coconut Curry Chicken with Spinach
This coconut curry chicken is a must-try for a quick and healthy meal. The tender chicken is paired with fresh spinach and simmered in a rich, creamy coconut sauce infused with curry spices. The warm, comforting flavors make it perfect for any season. Plus, spinach adds a boost of iron and fiber to the dish.

Flavor method: Cook chicken in a curry sauce made with coconut milk, curry powder, garlic, and ginger. Add fresh spinach at the end to maintain texture.
How many calories are there? Approximately 300 calories per serving.
Calorie breakdown: Chicken tenderloins (100 grams = 130 calories), coconut milk (100 ml = 120 calories), spinach (50 grams = 30 calories), curry spices and other ingredients (20 calories).
Ingredients used: 150 grams chicken tenderloin, 100 ml coconut milk, 50 grams spinach, spices.
How does it compare to a typical meal? Provides a balanced mix of protein, healthy fats, and greens.
Required calorie intake: Suitable for a moderate-calorie meal.
Nutritional information: Rich in iron, vitamin C, and healthy fats from coconut milk.
Why is it healthy? Spinach supports bone health, while coconut milk provides heart-friendly fats.
Healthy eating tips: Use low-fat coconut milk to reduce calories.
Alternatives: Add chickpeas for extra fiber and protein.
Simple Chicken Tenderloin Ideas: One-Pan Balsamic Glazed Chicken with Roasted Vegetables
This balsamic glazed chicken is a simple and tasty one-pan meal. The chicken tenderloins are coated with a tangy-sweet balsamic glaze and roasted alongside a medley of colorful vegetables. The natural caramelization from roasting enhances the flavors, creating a delicious, well-balanced dish.

Flavor method: Coat chicken with a mixture of balsamic vinegar, honey, and garlic. Roast in the oven with seasonal vegetables until tender.
How many calories are there? Around 280 calories per serving.
Calorie breakdown: Chicken tenderloins (100 grams = 120 calories), balsamic glaze (2 tablespoons = 50 calories), roasted vegetables (150 grams = 110 calories).
Ingredients used: 150 grams chicken tenderloin, 150 grams mixed vegetables, 2 tablespoons balsamic glaze.
How does it compare to a typical meal? Higher in fiber and lower in processed sugars.
Required calorie intake: Ideal for a filling yet low-calorie dinner.
Nutritional information: Packed with vitamins, minerals, and fiber from the roasted vegetables.
Why is it healthy? Roasting preserves nutrients and enhances flavors without added fat.
Healthy eating tips: Use a variety of vegetables like carrots, zucchini, and bell peppers.
Alternatives: Try honey mustard instead of balsamic glaze for a different flavor.
Spicy Honey Garlic Chicken with Bell Peppers
This spicy honey garlic chicken is a quick and flavorful weeknight meal. The tenderloins are coated in a sweet and spicy glaze and cooked with vibrant bell peppers. The combination of heat and sweetness makes each bite exciting and satisfying. Bell peppers add a crunchy texture and a burst of vitamin C.

Flavor method: Toss chicken with a glaze of honey, garlic, soy sauce, and chili flakes. Stir-fry with sliced bell peppers until tender and caramelized.
How many calories are there? Roughly 320 calories per serving.
Calorie breakdown: Chicken tenderloins (100 grams = 130 calories), honey garlic glaze (2 tablespoons = 120 calories), bell peppers (100 grams = 70 calories).
Ingredients used: 150 grams chicken tenderloin, 100 grams bell peppers, 2 tablespoons honey garlic glaze.
How does it compare to a typical meal? A great source of quick energy with balanced flavors.
Required calorie intake: Suitable for those needing moderate calories.
Nutritional information: High in vitamin C, antioxidants, and protein.
Why is it healthy? Bell peppers boost immune health and fight inflammation.
Healthy eating tips: Adjust the spice level by reducing chili flakes.
Alternatives: Use pineapple chunks for a tropical twist.
Mediterranean Chicken with Olives and Tomatoes
This Mediterranean chicken dish is light yet bursting with flavor. Juicy tenderloins are topped with tangy olives and sweet cherry tomatoes, bringing a delightful contrast of tastes. The dish is inspired by traditional Mediterranean diets, known for their heart-health benefits. It’s easy to prepare and requires minimal cleanup.

Flavor method: Season chicken with olive oil, oregano, and lemon juice. Top with cherry tomatoes, olives, and a sprinkle of black pepper before baking.
How many calories are there? About 290 calories per serving.
Calorie breakdown: Chicken tenderloins (100 grams = 120 calories), olives (20 grams = 80 calories), cherry tomatoes (100 grams = 40 calories), olive oil and herbs (1 tablespoon = 50 calories).
Ingredients used: 150 grams chicken tenderloin, 20 grams olives, 100 grams cherry tomatoes, 1 tablespoon olive oil.
How does it compare to a typical meal? Rich in healthy fats and antioxidants.
Required calorie intake: Fits well within a 1,500 to 2,000-calorie plan.
Nutritional information: Contains healthy fats from olives and lycopene from tomatoes.
Why is it healthy? Mediterranean ingredients support heart and brain health.
Healthy eating tips: Use extra virgin olive oil for optimal health benefits.
Alternatives: Add feta cheese or artichokes for extra flavor.
These simple chicken tenderloin recipes offer both convenience and nutrition, making healthy eating enjoyable and manageable for busy lifestyles. Try them out and discover your new favorite meal!
If you want to discover more hidden culinary gems around the world, check out this page.