Almond-Flour Chicken Tenders with Creamy Mustard Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

Crispy chicken tenders coated in almond flour and herbs, served with a tangy keto mustard sauce that's perfectly balanced. This American-inspired chicken recipe (keto, low-carb), ready in about 45 minutes, pairs Chicken tenders, Almond flour, Paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 315 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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

1 lb Chicken tenders
1/2 cup Almond flour
1/2 tsp Paprika
1/2 tsp Garlic powder
1/2 tsp Salt
1/4 tsp Black pepper
1 Large egg
1 tbsp Olive oil
1/4 cup Mayonnaise
1 tbsp Dijon mustard

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Equipment for this recipe

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Instructions

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.
Step 2: In a second shallow dish, whisk 1 large egg with 1 tablespoon olive oil until smooth.
Step 3: Dip each chicken tender into the egg mixture, then press firmly into the almond-flour mixture until fully coated on all sides.
Step 4: Place coated tenders on the prepared baking sheet, spacing them 1 inch apart.
Step 5: Bake for 22-25 minutes, or until golden brown and crispy, flipping halfway through for even browning.
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). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

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

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chicken tenders from drying out.

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.