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Honey Mustard Baked Chicken Tenders

Updated: Feb 2, 2022

Is there anything more American than chicken tenders in the summer? Tender on the inside and crispy on the outside, these Honey Mustard Baked Chicken Tenders are perfect for summer picnics and grilling out. With a simple seasoned oat and pretzel breading, these oven baked chicken tenders are egg free and can easily be made gluten free to fit several dietary restrictions. Whether it's June 4th or July 4th, you can't go wrong with these tasty tenders!

Not Your Average Oven Baked Chicken Tenders

Most chicken tenders have a flour-based breading and egg coating to help it stick, but not these Honey Mustard Baked Chicken Tenders. In place of flour, a combination of old fashioned oats, salty pretzels, seasonings, and a touch of butter make up the breading for these "not so average" oven baked chicken tenders. In place of egg, the chicken is coated and quickly marinated in a mixture of plain Greek yogurt, honey, and spices.


So why did I use oats, pretzels, and yogurt in this recipe in place of the traditional chicken tender ingredients? First, I have a deep love for oats and enjoy incorporating them into both sweet and savory recipes, especially savory recipes that are typically low in fiber. Second, pretzels have an amazing crunch and salty flavor that I thought would work well in a chicken tender recipe. Third, yogurt is a great and healthy tenderizing agent.


Non-traditional though they may be, these Honey Mustard Baked Chicken Tenders are so tender, flavorful, totally picky eater approved, and well worth the try!


Serving Suggestions

When I think of foods that go well with these Honey Mustard Baked Chicken Tenders, so many things come to mind.

  • For kids and kids at heart... serve these chicken tenders with mac'n cheese and steamed broccoli.

  • For the picnickers... make a lunch board with these tenders, your favorite dips and sauces (CFA sauce, BBQ sauce, and ranch come to mind!), celery and carrot sticks, pretzels, and fresh fruit.

  • For weeknight dinners... pair these tenders with Sweet and Spicy Roasted Brussel Sprouts and my favorite cornbread muffins.


This chicken tender recipe has some unique ingredients for sure, but it is GOOD. Use the serving suggestions above as a guide for building a delicious balanced meal with these Honey Mustard Baked Chicken Tenders. Now let's get to the recipe!


What's in This Recipe?

  • Chicken – rich in protein, contains iron and several B vitamins

  • Plain Greek yogurt – rich in protein, calcium, and probiotics; easier to digest than other dairy products due to fermentation

  • Seasonings – salt, garlic powder, mustard powder, black pepper, paprika, smoked paprika, turmeric, and cayenne pepper

  • Old fashioned oats* – contains fiber to promote heart health and digestive health as well as energizing carbohydrates

  • Pretzels* contains carbohydrates

  • Butter – adds flavor and crispness to the breading

Notes: This recipe can easily be made gluten free* by using certified gluten free oats and gluten free pretzels.

Honey Mustard Baked Chicken Tenders

Prep time: 20 minutes

Bake time: 20 minutes

Total time: 40 minutes

Servings: 8 tenders


Ingredients:

  • 1 lb. chicken breast, trimmed or chicken tenderloins

  • 1/3 cup plain Greek yogurt

  • 2 tbsp. honey

  • 1 tsp. salt, divided

  • 1 tsp. garlic powder, divided

  • 1 tsp. mustard powder, divided

  • Black pepper to taste

  • 1/2 cup old fashioned oats*

  • 1/2 cup pretzels*

  • 1/2 tsp. paprika

  • 1/2 tsp. smoked paprika

  • Dash of turmeric

  • Dash of cayenne pepper

  • 1 tbsp. unsalted butter

Directions:

  1. Preheat your oven to 400oF, and line a baking sheet with parchment paper.

  2. If using whole chicken breast, cut them into strips (3-4" long and 1-2" wide).

  3. Combine the Greek yogurt, honey, 1/2 tsp. salt, 1/2 tsp. garlic powder, 1/2 tsp. mustard powder, and black pepper to taste in a medium sized mixing bowl.

  4. Add the the chicken strips to the yogurt mixture. Stir so that all of the chicken is coated. Set aside for 15 minutes.

  5. Add the oats and pretzels to a food processor. Pulse into a powder, then add 1/2 tsp. salt, 1/2 tsp. garlic powder, 1/2 tsp. mustard powder, paprika, smoked paprika, turmeric, cayenne pepper, and the butter. Pulse until the mixture is combined. Transfer the oat and pretzel breading to a wide and shallow bowl.

  6. Coat each piece of chicken in the oat and pretzel breading, then transfer to the lined baking sheet.

  7. Bake the breaded chicken tenders for 20 minutes or until internal temperature reaches 165oF.

  8. Serve immediately with your favorite dips. Store any leftovers in the fridge in an airtight container for up 3 days.

 

Follow me on Facebook, Instagram, and Pinterest. When you make these Honey Mustard Baked Chicken Tenders or any Hope For Balance recipe, tag me at @hope.for.balance and use the hashtag #hopeforbalance for a chance to be featured in my Facebook or IG stories. I LOVE seeing your creations!

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