Oven-Baked Southern Fried Chicken Tenders with Honey Mustard Dip
Tender chicken strips breaded with a seasoned southern-style coating, baked until golden, served with a tangy honey mustard sauce. This american-inspired chicken ready in about 60 minutes blends chicken tenderloins, buttermilk, all-purpose flour 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 380 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 tenderloins
- 1 cup buttermilk
- 1 1/2 cups all-purpose flour
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp cayenne pepper
- 1/2 tsp baking powder
- as needed cooking spray
- 1/4 cup mayonnaise
- 2 tbsp yellow mustard
- 2 tbsp honey
- 1 tsp lemon juice
Instructions
- Step 1: In a large bowl, combine 1 cup buttermilk and 1 lb chicken tenderloins, coating each piece thoroughly. Cover and marinate in the refrigerator for 30 minutes to tenderize and infuse flavor.
- Step 2: Preheat your oven to 425°F and line a baking sheet with parchment paper. Spray the paper lightly with cooking spray.
- Step 3: In a separate large bowl, whisk together 1 1/2 cups all-purpose flour, 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, 1/2 tsp black pepper, 1/4 tsp cayenne pepper, and 1/2 tsp baking powder.
- Step 4: Remove each chicken tenderloin from the buttermilk, letting excess drip off, then dredge thoroughly in the seasoned flour mixture, pressing gently so the coating adheres well.
- Step 5: Place the coated tenders evenly spaced on the prepared baking sheet. Lightly spray the tops with cooking spray to promote crisping.
- Step 6: Bake in the preheated 425°F oven for 18-20 minutes, flipping the tenders halfway through, until golden brown and an internal temperature of 165°F is reached.
- Step 7: Meanwhile, whisk together 1/4 cup mayonnaise, 2 tbsp yellow mustard, 2 tbsp honey, and 1 tsp lemon juice in a small bowl to make the honey mustard dip.
- Step 8: Serve the hot chicken tenders with the honey mustard sauce for dipping.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Oven-Baked Southern Fried Chicken Tenders with Honey Mustard Dip take to make?
Total time is about 60 minutes (40 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Oven-Baked Southern Fried 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 Southern Fried 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 Southern Fried 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 Southern Fried 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.
