Oven-Baked Chicken Tenders with Honey Mustard Dip
Tender chicken strips baked to golden perfection, served with a tangy honey mustard sauce that's perfect for kids and adults alike. This american-inspired chicken ready in about 33 minutes blends chicken breasts, all-purpose flour, large eggs 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 320 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.
Ingredients
- 1 lb chicken breasts
- 1/2 cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- 1 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- as needed olive oil spray
- 3 tbsp honey
- 2 tbsp Dijon mustard
- 2 tbsp mayonnaise
Instructions
- Step 1: Preheat oven to 425°F and line a baking sheet with parchment paper. Cut 1 lb chicken breasts into 1/2-inch thick strips.
- Step 2: In a shallow dish, combine 1/2 cup all-purpose flour, 1 tsp paprika, 1 tsp salt, and 1/2 tsp black pepper.
- Step 3: Beat 2 large eggs in another shallow bowl. Place 1 cup panko breadcrumbs in a third shallow dish.
- Step 4: Dip each chicken strip first into the flour mixture, shaking off excess, then into the beaten eggs, and finally coat thoroughly with panko breadcrumbs. Arrange strips on the prepared baking sheet.
- Step 5: Lightly spray the chicken strips with olive oil spray and bake for 15-18 minutes until golden and cooked through, flipping halfway.
- Step 6: Meanwhile, whisk together 3 tbsp honey, 2 tbsp Dijon mustard, and 2 tbsp mayonnaise in a small bowl until smooth.
- Step 7: Serve the baked chicken tenders hot with the honey mustard dip for a kid-friendly meal.
Frequently asked questions
How long does Oven-Baked Chicken Tenders with Honey Mustard Dip take to make?
Total time is about 33 minutes (15 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 Oven-Baked Chicken Tenders with Honey Mustard 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 Oven-Baked Chicken Tenders with Honey Mustard 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 Oven-Baked Chicken Tenders with Honey Mustard Dip 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.
What goes well with Oven-Baked Chicken Tenders with Honey Mustard Dip?
American chicken 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.
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