Honey-Mustard Baked Chicken Tenders with Avocado Dip
Crisp baked chicken tenders with a sweet-tangy honey-mustard glaze, served with a creamy avocado dip. This american-inspired kid friendly ready in about 28 minutes blends trimmed chicken tenders, honey, Dijon mustard 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 410 calories and feeds 2, 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.
Ingredients
- 12 oz, trimmed chicken tenders
- 2 tbsp honey
- 1 tbsp Dijon mustard
- 1/4 cup all-purpose flour
- 1 large, pitted and mashed avocado
- 1 tbsp lime juice
- 2 tbsp, finely chopped chives
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F (200°C). Place 12 oz trimmed chicken tenders on a parchment-lined baking sheet. In a shallow dish, whisk together 2 tbsp honey, 1 tbsp Dijon mustard, and 1/4 tsp salt until smooth.
- Step 2: Dip chicken tenders into the honey-mustard mixture, then coat evenly with 1/4 cup all-purpose flour, shaking off excess.
- Step 3: Arrange coated chicken on the baking sheet and bake for 15-18 minutes, flipping halfway, until golden brown and internal temperature reaches 165°F (74°C).
- Step 4: While chicken bakes, combine 1 mashed avocado, 1 tbsp lime juice, 2 tbsp chopped chives, 1/4 tsp salt, and 1/4 tsp black pepper in a small bowl to make the dip. Serve chicken tenders warm with avocado dip on the side.
Frequently asked questions
How long does Honey-Mustard Baked Chicken Tenders with Avocado Dip take to make?
Total time is about 28 minutes (10 min prep + 18 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Honey-Mustard Baked Chicken Tenders with Avocado Dip?
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 Honey-Mustard Baked Chicken Tenders with Avocado Dip?
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 Honey-Mustard Baked Chicken Tenders with Avocado Dip for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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.
What goes well with Honey-Mustard Baked Chicken Tenders with Avocado Dip?
American kid friendly like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Loved how quick this was for busy weeknights. The avocado dip made it feel fancy without effort.
- ★★★★★
Made these for dinner and my toddler actually ate the avocado dip! So much better than store-bought tenders.
- ★★★★★
The honey-mustard coating was perfectly balanced—my kids devoured these while I got to skip the fryer!
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