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Baked Chicken Tenders with Honey-Mustard Dipping Sauce

Baked Chicken Tenders with Honey-Mustard Dipping Sauce

Lunch
Prep Time
15min
Cook Time
15min
Servings
4
Calories
320
Chef's Note

For extra crispy tenders, try toasting the panko breadcrumbs in a dry skillet for 2-3 minutes until lightly golden before using them in the coating. This gives you that deep-fried crunch without the extra oil. You can also prepare these ahead of time and freeze them before baking for a quick weeknight meal!

Tags
kid-friendly
lunch
chicken
baked
quick
protein
homemade
dipping sauce
weekend meal
Ingredients

  • 1 pound chicken tenders

  • 1/2 cup all-purpose flour

  • 2 large eggs

  • 2 tablespoons milk

  • 1 cup panko breadcrumbs

  • 1/4 cup grated parmesan cheese

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • as needed olive oil spray

  • 3 tablespoons dijon mustard

  • 2 tablespoons honey

  • 2 tablespoons mayonnaise

  • 1 teaspoon lemon juice

Instructions
  • 1

    Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.

  • 2

    Pat 1 pound of chicken tenders dry with paper towels.

  • 3

    Set up a breading station with three shallow dishes: one with 1/2 cup all-purpose flour, one with 2 beaten eggs mixed with 2 tablespoons milk, and one with a mixture of 1 cup panko breadcrumbs, 1/4 cup grated parmesan cheese, 1 teaspoon garlic powder, 1 teaspoon paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  • 4

    Dredge each chicken tender in flour, shaking off excess, then dip in the egg mixture, and finally coat thoroughly in the breadcrumb mixture, pressing gently to adhere.

  • 5

    Place the breaded tenders on the prepared baking sheet, leaving space between each piece.

  • 6

    Lightly spray the tenders with olive oil spray on both sides.

  • 7

    Bake for 15 minutes, flipping halfway through, until golden brown and the internal temperature reaches 165°F (74°C).

  • 8

    While the chicken is baking, prepare the honey-mustard sauce by whisking together 3 tablespoons dijon mustard, 2 tablespoons honey, 2 tablespoons mayonnaise, and 1 teaspoon lemon juice in a small bowl until smooth.

  • 9

    Let the chicken tenders rest for 2-3 minutes before serving with the honey-mustard dipping sauce.

Nutrition Information (per serving)
320
Calories
28g
Protein
25g
Carbs
12g
Fat
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