Almond-Flour Chicken Tenders with Creamy Mustard Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Crispy chicken tenders coated in almond flour and herbs, served with a tangy keto mustard sauce that's perfectly balanced. This american-inspired chicken (keto, low-carb) ready in about 45 minutes blends Chicken tenders, Almond flour, Paprika into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 315 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 25 min Serves 4 American cuisine 315 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. In a shallow dish, combine 1/2 cup almond flour, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
  2. Step 2: In a second shallow dish, whisk 1 large egg with 1 tablespoon olive oil until smooth.
  3. Step 3: Dip each chicken tender into the egg mixture, then press firmly into the almond-flour mixture until fully coated on all sides.
  4. Step 4: Place coated tenders on the prepared baking sheet, spacing them 1 inch apart.
  5. Step 5: Bake for 22-25 minutes, or until golden brown and crispy, flipping halfway through for even browning.
  6. Step 6: While tenders bake, mix 1/4 cup mayonnaise and 1 tablespoon Dijon mustard in a small bowl until smooth for the sauce.

Frequently asked questions

How long does Almond-Flour Chicken Tenders with Creamy Mustard Sauce take to make?

Total time is about 45 minutes (20 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Almond-Flour Chicken Tenders with Creamy Mustard Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Almond-Flour Chicken Tenders with Creamy Mustard Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Almond-Flour Chicken Tenders with Creamy Mustard Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Almond-Flour Chicken Tenders with Creamy Mustard Sauce keto?

Yes — this recipe is tagged keto, low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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