Baked Spicy Chicken Tenders with Honey Mustard Sauce

Crispy yet tender, these Baked Spicy Chicken Tenders with Honey Mustard Sauce are the perfect combination of heat, crunch, and a touch of sweetness. Coated in a savory blend of panko breadcrumbs, Parmesan cheese, and bold spices like paprika and cayenne, these oven-baked chicken tenders deliver all the flavor without the grease of frying. Paired with a creamy, tangy homemade honey mustard dipping sauce, this easy-to-follow recipe is ideal for weeknight dinners or game-day gatherings. Ready in just 40 minutes, these golden-browned tenders offer a healthier twist on a classic comfort food, satisfying both spice lovers and those craving a little indulgence. Perfectly optimized for family-friendly meals, party appetizers, or a quick protein-packed snack!

Nutriscore Rating: 55/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound chicken tenders
• 0.5 cup all-purpose flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 0.5 teaspoon cayenne pepper
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 large eggs
• 0.25 cup buttermilk
• 1 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 1 as needed olive oil spray
• 0.25 cup mayonnaise
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 teaspoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it.

Step 2

In a shallow bowl, mix together the flour, paprika, garlic powder, cayenne pepper, salt, and black pepper.

Step 3

In a second bowl, whisk the eggs with the buttermilk until well combined.

Step 4

In a third bowl, combine the panko breadcrumbs and grated Parmesan cheese.

Step 5

Dredge each chicken tender first in the flour mixture, shaking off any excess, then dip it in the egg mixture, and finally coat it in the breadcrumb mixture. Press gently to adhere the breading.

Step 6

Place the breaded chicken tenders onto the prepared baking sheet, ensuring they are spaced apart. Lightly spray the tops with olive oil to promote even browning.

Step 7

Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the chicken tenders are golden brown and cooked through (internal temperature should reach 165°F).

Step 8

While the chicken is baking, prepare the honey mustard sauce. In a small bowl, whisk together the mayonnaise, Dijon mustard, honey, and lemon juice until smooth.

Step 9

Serve the baked chicken tenders hot with the honey mustard sauce on the side for dipping.

Nutrition Facts

Serving size	(895.4g)

Amount per serving	% Daily Value*
Calories	2456.1

Total Fat 124.3g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 684.3mg	0%
Sodium 6801.7mg	0%
Total Carbohydrate 208.4g	0%
Dietary Fiber 5.1g	0%
Total Sugars 46.5g
Protein 127.9g	0%

Vitamin D 113.7IU	0%
Calcium 482.2mg	0%
Iron 10.2mg	0%
Potassium 1332.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.4%

Protein: 20.8%

Carbs: 33.8%