Description
These Healthy Baked Chicken Tenders with Honey Mustard Sauce offer a crispy, flavorful alternative to traditional fried chicken tenders. Coated with almond flour and shredded unsweetened coconut, they bake to golden perfection, providing a protein-packed meal that's both gluten-free and delicious. Paired with a tangy, sweet honey mustard sauce, this recipe makes a perfect family-friendly dinner or appetizer.
Ingredients
Chicken Tenders
- 3 large eggs
- 1 cup almond flour
- 1½ teaspoons sea salt, divided
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- Freshly cracked black pepper, to taste
- 2 cups shredded unsweetened coconut
- 1½ pounds chicken tenderloins
Honey Mustard Sauce
- ¼ cup Dijon mustard
- ¼ cup whole grain mustard
- ½ cup honey
- 3 tablespoons mayonnaise
- Sea salt, to taste
- Freshly cracked black pepper, to taste
Instructions
- Prepare the oven and pan. Preheat your oven to 425°F (220°C) and position the rack in the center. Lightly grease a large rimmed baking sheet to prevent sticking.
- Set up the breading station. Crack the eggs into a shallow bowl. In another shallow bowl, whisk together the almond flour, 1 teaspoon of sea salt, paprika, onion powder, garlic powder, and black pepper. Place the shredded unsweetened coconut in a third shallow bowl.
- Bread the chicken tenders. Pat the chicken tenderloins dry with a paper towel and sprinkle evenly with the remaining ½ teaspoon sea salt. For each tender, first coat it in the almond flour mixture, then dip into the beaten eggs, allowing any excess to drip off. Finally, press each tender gently but firmly into the shredded coconut until fully coated. Arrange the coated tenders on the prepared baking sheet, ensuring they do not touch to allow even baking.
- Bake the chicken. Place the baking sheet in the preheated oven and bake for about 20 minutes or until the chicken tenders are golden brown and cooked through. The internal temperature should reach 165°F (74°C) for safe consumption.
- Make the honey mustard sauce. While the chicken bakes, combine the Dijon mustard, whole grain mustard, honey, and mayonnaise in a small bowl. Whisk until smooth. Season with sea salt and freshly cracked black pepper to taste. This sauce can be prepared in advance and stored in the refrigerator for up to one week.
- Serve. Plate the baked chicken tenders and serve alongside the honey mustard dipping sauce. Enjoy immediately for the best texture and flavor.
Notes
- This recipe is gluten-free, thanks to the use of almond flour and shredded coconut instead of traditional breadcrumbs.
- For extra crispiness, you can broil the tenders for 1-2 minutes at the end of baking—watch carefully to prevent burning.
- Substitute honey with maple syrup for a different flavor profile or to make it vegan, remembering to adjust the diet preference accordingly.
- Leftover tenders can be stored in the refrigerator for up to 3 days and reheated in the oven to maintain crispness.
- Adjust seasoning blend according to your taste preferences, adding more paprika or garlic powder for a bolder flavor.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Chicken
- Method: Baking
- Cuisine: American
