Gluten-Free Chicken Fingers with Healthy Honey Mustard Sauce
Crispy baked chicken tenders with an almond flour and pumpkin seed coating, paired with a creamy Greek yogurt-based honey mustard sauce. A gluten-free, healthy alternative to fried chicken.
- Prep Time: 15
- Cook Time: 25
- Total Time: 40
- Yield: 4 servings
- Category: Gluten-Free
- Method: Baking
- Cuisine: American
- Diet: Low-Carb
Ingredients
Boneless Chicken Tenders (1 lb)
Simple Mills Almond Flour Crackers (1 box, 4.25 oz)
Raw Pumpkin Seeds (1/2 cup)
Large Egg (1)
Honey (1 tbsp coating, 1.5 tbsp sauce)
Paprika (3/4 tsp)
Greek Yogurt (1/2 cup), plain non-fat
Dijon Mustard (1 tbsp)
Cayenne Pepper (1/8 tsp, optional)
Instructions
Preheat oven to 400°F (200°C)
Pulse almond flour crackers in a food processor until finely ground
Add pumpkin seeds and process until mixture is coarse, not powdery
In a bowl, whisk egg and stir in paprika
Dip chicken tenders in egg mixture, then coat with cracker/seed mixture
Place on parchment-lined baking sheet
Bake for 22-25 minutes until golden and cooked through
Meanwhile prepare sauce: Whisk yogurt, 1.5 tbsp honey, Dijon mustard, and cayenne (if using)
Toss cooked chicken in remaining 1 tbsp honey (from ingredients list) before serving
Notes
Chicken breast strips work if tenders aren’t available
Add a pinch of salt to the coating mixture if desired
Crushed pork rinds can replace crackers/seeds
Wait until chicken is fully baked to toss with remaining honey
Serve with apple slices or green salad
Nutrition
- Serving Size: 4 tenders with sauce
- Calories: 320
- Sugar: 15g
- Sodium: 280mg
- Fat: 18g
- Saturated Fat: 3g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg