Chicken tenderloins and chicken breast tenderloins are two different cuts of chicken that have some similarities but also some key differences. Both are tender, flavorful cuts that come from the breast of the chicken, however chicken tenderloins are an individual muscle while chicken breast tenderloins are sliced from the whole chicken breast.
Chicken tenderloins are long, thin strips of meat that come from a muscle that runs along the underside of the chicken breast. Chicken breast tenderloins are slices cut from the thickest part of the breast. Both offer convenience, tenderness and a mild flavor that takes well to sauces and marinades.
Understanding the differences between these two cuts of chicken can help you decide which is best for your recipe or meal. In this comprehensive guide, we’ll look at how chicken tenderloins and chicken breast tenderloins compare when it comes to:
- Where they come from on the chicken
- Appearance and texture
- Flavor
- Cost
- Nutrition
- Best uses and recipes
Learning the distinction between these two versatile ingredients can help you pick the right cut of chicken for weeknight dinners, easy lunches, and special occasion meals.
Where Do Chicken Tenderloins and Chicken Breast Tenderloins Come From?
To understand the difference between chicken tenderloins and chicken breast tenderloins, it helps to know where on the chicken each cut comes from.
Chicken tenderloins are long, thin strips of meat that come from a muscle that runs along the underside of the chicken breast. Sometimes referred to as chicken tenders or inner filets, they connect the chicken breast to the keel bone.
Chicken tenderloins are an individual muscle and they tend to be between 3-6 ounces each. You can expect 2-3 tenderloins from each chicken breast.
Chicken breast tenderloins are cut from the thickest, widest part of the whole chicken breast. Often labeled as premium chicken breast or tenderloin filets, they are sliced diagonally across the grain of the breast meat.
Chicken breast tenderloins are not an individual muscle like chicken tenderloins. They are simply a thicker portion of the chicken breast that has been cut into individual portions. Chicken breast tenderloins are usually 4-8 ounces each.
So in summary:
- Chicken tenderloins come from a specific long, thin muscle that runs under the chicken breast.
- Chicken breast tenderloins are sliced diagonally from the thickest part of the whole chicken breast.
Understanding the different parts of the chicken that these two cuts come from is helpful for comparing their appearance, texture, and uses.
Appearance and Texture
Chicken tenderloins and chicken breast tenderloins also differ slightly in appearance and texture:
Chicken Tenderloins
- Long, thin, and strip-like in shape – around 3 inches long and 1 inch wide.
- Smooth, even size and shape since they are an individual muscle.
- Extremely tender and smooth texture.
- Easy to cut or bite through.
Chicken Breast Tenderloins
- triangular or oval shaped slices cut diagonally from the chicken breast.
- Size can vary more than tenderloins since they are hand sliced.
- Very tender but can have more variation in texture.
- Still easy to cut through but may have some grain.
The appearance cues can help you identify which cut you have when cooking. Chicken tenderloins will be uniformly long and thin while chicken breast tenderloins have less uniformity since they are hand sliced from the breast meat.
Flavor
Chicken tenderloins and chicken breast tenderloins come from the lean breast meat, so they have a very similar flavor profile. Both are:
- Mild in flavor
- Take well to marinades and spices
- Remain juicy when cooked properly
- Can dry out if overcooked
There are no major differences in flavor between the two. Chicken tenderloins may have a hint more moisture since they contain that internal filet muscle with connective tissue. But in general, the two have an interchangeable flavor and texture when cooked.
Cost Comparison
Chicken tenderloins are generally more expensive per pound than chicken breast. Some of the reasons for this include:
- More specialized cut since tenderloins are an individual muscle
- Lower yield with 2-3 tenderloins per chicken breast
- Uniformly portioned into thinner strips
- High consumer demand for tenders
Chicken breast is easier to mass produce than specialized tenderloins, keeping the costs lower. You can expect to pay $1-$3 more per pound for tenderloins compared to chicken breasts.
However, chicken breast tenderloins are cut from the thickest part of the breast so they do carry a small premium over regular chicken breast. Chicken breast tenderloins cost approximately $1 more per pound compared to standard breast meat.
Here is a comparison of estimated per pound pricing:
| Cut | Typical Price Per Pound |
|---|---|
| Chicken Tenderloins | $6 – $9 |
| Chicken Breast Tenderloins | $4 – $7 |
| Chicken Breast | $3 – $5 |
As you can see, the convenient and versatile chicken tenderloins demand a premium price. Chicken breast tenderloins are moderately priced in between tenderloins and standard chicken breasts.
Nutrition Comparison
Chicken tenderloins and chicken breast tenderloins are both nutritious, lean cuts of meat:
- High in protein – essential for building and repairing muscle tissue.
- Low in fat and calories – breast meat contains less saturated fat than chicken legs and wings.
- Source of B vitamins like niacin, vitamin B6, and pantothenic acid.
- Provides phosphorus – supports bone health.
- Good source of selenium – antioxidant that protects cells.
The nutrition profiles are very similar, with a few minor differences:
Chicken Tenderloins
- 120 calories in 3 ounces cooked
- 25 grams protein
- 1.5 grams fat
- 0 grams carbs
Chicken Breast Tenderloins
- 140 calories in 3 ounces cooked
- 26 grams protein
- 3 grams fat
- 0 grams carbs
Chicken tenderloins contain slightly less fat and calories for the same serving size. But both are excellent lean protein options.
For those watching sodium levels, look for low sodium or reduced sodium options when purchasing either cut.
Best Uses and Recipes
The tenderness and mild flavor of both chicken tenderloins and chicken breast tenderloins make them versatile ingredients in a wide variety of recipes.
Here are some of the best uses for each cut:
Chicken Tenderloins
Chicken tenderloins work well for:
- Chicken fingers or nuggets
- Stir fries, fajitas, or skewered kebabs
- Chicken sandwiches
- Wraps or flatbread pizza crust
- Meal prep lunches
The uniform size and shape of tenderloins allows for even cooking and easy portion control in meals.
Chicken Breast Tenderloins
Chicken breast tenderloins are great for:
- Pan seared or baked entrees
- Chicken Parmesan or piccata
- Casseroles or pot pies
- Meatballs
- Soups, chilis, or shredding for BBQ chicken
The thicker size holds up well to baking or simmering and provides a quick protein boost to soups or salads.
Both cuts can be used in the majority of recipes calling for boneless, skinless chicken breast. Chicken tenderloins may be better suited for dishes needing uniformly shaped ingredients while chicken breast tenderloins work well for dishes with larger pieces or shreds of chicken.
Sample Recipes
To highlight the uses for each cut, here are some recipe ideas:
Chicken Tenderloins
- Baked Chicken Tenderloins – coated in breadcrumbs and Parmesan then baked until crisp.
- Chicken Fajita Kebabs – tenderloins threaded on skewers with peppers and onions.
- Buffalo Chicken Wraps – baked tenderloins tossed in Buffalo sauce and wrapped in lettuce or tortillas.
Chicken Breast Tenderloins
- Chicken Parmesan – breaded tenderloins baked with marinara and mozzarella.
- Creamy Chicken and Rice Casserole – tenderloins cooked with onion, rice, and creamy sauce.
- Chicken Tortilla Soup – spice rubbed tenderloins simmered in broth with veggies and beans.
These recipes highlight the attractive qualities of each cut. Chicken tenderloins excel when a uniformly portioned and shaped cut is needed. Chicken breast tenderloins lend themselves to larger baked entrees or braises with more variation in size and shape.
Buying and Storage Tips
When purchasing either chicken tenderloins or chicken breast tenderloins:
- Look for cuts that are uniformly in color without spots or bruising.
- Choose packages without excess liquid which can indicate the meat has been previously frozen.
- For tenderloins, look for pieces similar in size and shape.
- For breast tenderloins, aim for thicker, evenly cut slices.
- Check the use-by date and opt for the latest date possible.
Store tenderloins or breast tenderloins in the coldest part of the refrigerator and use within 2 days of purchase for best quality. These tender cuts are prone to drying out from prolonged storage. Place the chicken in a container or resealable plastic bag to prevent freezer burn if freezing for longer term storage.
When handling raw chicken, be sure to avoid cross contamination by keeping the chicken isolated from produce, ready-to-eat foods, and surfaces. Proper cooking to an internal temperature of 165°F will destroy any bacteria present.
Conclusion
Chicken tenderloins and chicken breast tenderloins have minor differences but can often be used interchangeably in recipes needing boneless, skinless chicken breast.
Key distinguishing factors include:
- Chicken tenderloins come from a specific long, thin muscle while breast tenderloins are cut from the thick part of the breast.
- Tenderloins have a uniform shape and size while breast tenderloins vary more.
- Tenderloins are slightly more expensive per pound than breast tenderloins.
- Both have similar nutrition profiles and a mild flavor.
- Tenderloins work well for dishes needing uniform pieces. Breast tenderloins are great for larger baked entrees or shredded chicken.
In the end, choosing between chicken tenderloins vs. breast tenderloins comes down to the preparation method, visual appeal, and budget. Both provide a quick cooking, lean protein to add to your chicken recipe repertoire.