Skip to Content

Healthy Baked Chicken Tenders with Honey Mustard Sauce

Share this recipe on Pinterest
Healthy homemade Baked Chicken Tenders with Honey Mustard Sauce

Crispy, healthy baked chicken tenders with honey mustard sauce are the easy, dinnertime win that we all deserve.

💌 Join Our Newsletter

Weekly dinner inspiration right in your inbox. Be first to know about giveaways, events, and exclusive recipes.

We Wrote a Cookbook!

The Modern Proper Cookbook Cover

A Chicken Dinner Guaranteed to Please

Crunchy, crispy, familiar and yummy, these healthy, easy baked chicken tenders are an instant win. Crusted in coconut and almond flour and baked to golden perfection, healthy, homemade chicken tenders are just the kind of meal you need when you simply cannot hear another dinnertime complaint from the peanut gallery. A combination of almond flour and unsweetened coconut gives them loads of that satisfying crunchy crust that chicken strips absolutely must have, without the unhealthy deep frying. Pair them with a simple homemade honey-mustard sauce for dipping and you’ve got a truly amazing dinner on your hands that’s sure to disappear quick.

Honey Mustard dressing in a bowl and a Wisk
raw chicken tenders wit almond flour and coconut on a baking sheet

Are Chicken Strips and Chicken Tenders the Same Thing?

We call them chicken tenders, but some people call the small piece of chicken meat that’s attached underneath the breast ‘chicken fingers’ or even ‘chicken strips’, and the terms are pretty interchangeable. Every chicken breast has one chicken tender, and so each chicken has two chicken tenders, and you should be able to find chicken tenders easily at any grocery store.

Homemade Honey-Mustard: The Best Chicken Tender Dip Ever

Homemade honey-mustard sauce for dipping gives buttermilk ranch a run for its money. The sweet-sharp flavor of honey-mustard is a perfect foil for the juicy, tender, crispy chicken tenders. Plus, it’s surprisingly easy to make! The mustard seeds give a fun texture and a little extra dose of mustard seeds, but they’re optional so if you don’t have them, not to worry! All you do to make honey-mustard dressing is whisk together:

  • Dijon mustard
  • Honey
  • Mayonnaise
  • Brown mustard seeds
  • Salt and pepper
homemade baked chicken tenders on parchment paper

How to Make Chicken Tenders From Scratch

This is such an easy baked chicken tenders recipe, and it’s always such a hit in our homes, it’s a regular member of our in our weekly recipe rotation. Here’s just how easy it is:

  1. Prep the chicken tender crust by whisking the eggs in one bowl, and whisking the almond flour, salt, paprika, onion powder, garlic and pepper in another, and the coconut in another.
  2. Dip the raw chicken tenders in the eggs, then the flour mixture, then the coconut.
  3. Bake!
  4. Serve, with the honey-mustard sauce for dipping.
hand dipping baked chicken tender into honey mustard sauce
Healthy Baked Chicken Tenders with Honey Mustard Sauce
Healthy homemade Baked Chicken Tenders with Honey Mustard Sauce

Love Me Tender

We truly hope that this easy chicken tender recipe is a hit in your home! If you make it, let us know how you like it! Share a photo and tag us on Instagram using @themodernproper and #themodernproper so that we can see your stuff! Happy eating!

Healthy Baked Chicken Tenders with Honey Mustard Sauce

Originally published: April 14, 2017

  • Serves:6
  • Prep Time: 25 min
  • Cook Time: 20 min
  • Calories:502


  • 3 large eggs, beaten
  • 1 cup almond flour
  • 1 1/2 tsp sea salt
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • freshly ground pepper
  • 1.5 lbs chicken tenders
  • 2 cups shredded unsweetened coconut

Honey Mustard Dipping Sauce

  • 1/2 cup dijon mustard
  • 1/2 cup honey
  • 3 tbsp mayonnaise
  • 1 tbsp brown mustard seeds (optional)
  • salt & pepper


  1. In a small bowl whisk together ingredients for honey mustard dipping sauce, set aside. Can be made ahead and stored for up to a week.
  2. Preheat oven to 425°F.
  3. Pour the eggs into a shallow bowl. In a second bowl whisk together almond flour, 1 teaspoon salt, paprika, onion powder, garlic powder and pepper breaking up any clusters of almond flour. In a third bowl add the shredded coconut.
  4. Sprinkle the chicken tenders with remaining salt. Working with one chicken tender at a time dip it into the eggs, then the almond flour mixture, back into the eggs and then finally into the coconut mixture. Continue with all chicken tenders and arrange on a lightly greased baking dish.
  5. Bake for 20 minutes until golden brown. Serve with honey mustard dipping sauce and enjoy!

Nutrition Info

  • Per Serving
  • Amount
  • Calories502
  • Protein32 g
  • Carbohydrates36 g
  • Total Fat27 g
  • Dietary Fiber6 g
  • Cholesterol161 mg
  • Sodium784 mg
  • Total Sugars26 g

Questions & Reviews

Avg: 5