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Crispy Baked Chicken Tenders with Honey Mustard – Easy & Healthy

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These crispy baked chicken tenders with honey mustard are a healthier alternative to deep-fried versions, featuring a perfectly crunchy panko coating and a sweet-tangy homemade honey mustard dipping sauce. Ready in about 30 minutes, they’re perfect for weeknight dinners and guaranteed to please the whole family.

Ingredients

Scale
  • 1.5 pounds (about 680g) chicken tenders, or boneless skinless chicken breasts cut into strips
  • 2 cups (200g) panko breadcrumbs
  • ½ cup (60g) all-purpose flour
  • 2 large eggs, beaten, room temperature
  • ¼ cup (60ml) buttermilk
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • ½ teaspoon black pepper, freshly ground
  • Cooking spray (olive oil or avocado oil)
  • ¼ cup (60ml) Dijon mustard
  • 2 tablespoons (30ml) yellow mustard
  • 3 tablespoons (45ml) honey
  • 2 tablespoons (30ml) mayonnaise
  • 1 teaspoon apple cider vinegar
  • A pinch of salt

Instructions

  1. Preheat your oven to 400°F (200°C). Place a wire rack inside your baking sheet and spray it generously with cooking spray. If not using a rack, spray the baking sheet directly.
  2. Set up your breading station with three shallow bowls. In the first bowl, whisk together the flour, garlic powder, onion powder, paprika, salt, and pepper. In the second bowl, beat the eggs with the buttermilk until smooth. In the third bowl, add the panko breadcrumbs (optional: toast in a dry skillet over medium heat for 2-3 minutes until lightly golden).
  3. If using whole chicken breasts, cut them into strips about 1 inch thick and 4 inches long. Pat them dry with paper towels.
  4. Bread the chicken: Coat one piece in the flour mixture, shaking off excess. Dip into the egg mixture, letting extra drip off. Press into the panko breadcrumbs until completely covered. Place on the prepared wire rack. Repeat with all chicken pieces.
  5. Spray the tops of all tenders generously with cooking spray.
  6. Bake for 12 minutes. Flip each tender carefully using tongs, spray the other side with cooking spray, and bake for another 10-12 minutes until golden brown and internal temperature reaches 165°F (74°C).
  7. While chicken bakes, make the honey mustard: whisk together Dijon mustard, yellow mustard, honey, mayonnaise, apple cider vinegar, and a pinch of salt in a small bowl. Taste and adjust as desired. Cover and set aside.
  8. Let the tenders rest on the rack for 3-5 minutes after baking. Serve immediately with honey mustard on the side for dipping.

Notes

Toast panko breadcrumbs in a dry skillet for extra crunch. Don’t overcrowd the pan to ensure crispiness. Let breaded tenders rest on wire rack for 5 minutes before baking to help coating adhere. If oven runs hot, reduce temperature to 375°F (190°C) and extend cooking time. For honey mustard, taste and adjust sweetness or tanginess as preferred.

Nutrition

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