Baked Paleo Chicken Tenders with Honey Mustard Dip are a delicious, grain-free alternative to traditional breaded chicken.
Made with tender chicken strips coated in a seasoned mixture of almond flour and coconut flour, these tenders bake until golden and crisp on the outside while staying juicy inside.
A simple homemade honey mustard dip adds a sweet and tangy finish to every bite.
This easy recipe takes just 25 minutes from start to finish, making it a convenient option for busy weeknights. Each serving provides 43 grams of protein, and the recipe makes four portions.
With a handful of everyday ingredients and a straightforward baking method, you can prepare a satisfying gluten-free meal without deep-frying.
Recipe Overview
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Cooking Temperature: 400°F (200°C)
- Cooking Method: Oven-baked
Ingredients for Baked Paleo Chicken Tenders
The ingredients are divided into three main groups: the grain-free coating, the egg wash, and the honey mustard dipping sauce. Each component plays an important role in creating flavorful chicken with a crisp exterior.
For the Chicken Coating
- 3/4 cup almond flour or almond meal
- 1/3 cup coconut flour
- 2 tablespoons unsweetened almond milk
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
The combination of almond and coconut flour provides a grain-free alternative to traditional breadcrumbs. Garlic, onion, paprika, and cayenne give the coating a savory flavor with a gentle kick of heat.
For the Chicken and Egg Wash
- 1 pound boneless, skinless chicken tenders
- 2 large eggs
- 2 tablespoons unsweetened almond milk
- Coconut oil cooking spray
The egg mixture helps the seasoned coating adhere to the chicken. A little almond milk loosens the eggs, making it easier to coat each tender evenly. Coconut oil spray encourages browning during baking.
For the Honey Mustard Dip
- 3 tablespoons Dijon mustard
- 2 tablespoons honey
- 1/2 tablespoon warm water
These three ingredients combine into a smooth dipping sauce with a balance of sweetness and tanginess. The warm water helps adjust the consistency without overpowering the mustard and honey.
How to Make Baked Paleo Chicken Tenders
Step 1: Prepare the Oven and Baking Sheet
Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper to prevent sticking and make cleanup easier.
Set out two bowls for the breading process. Use one medium bowl for the egg wash and a separate large bowl for the seasoned flour mixture.
Step 2: Make the Egg Wash
Crack the eggs into the medium bowl and add the almond milk. Whisk until the mixture is smooth and the yolks and whites are fully combined.
Set the bowl aside while you prepare the dry coating.
Step 3: Prepare the Seasoned Flour Mixture
In the large bowl, combine the almond flour, coconut flour, salt, black pepper, onion powder, paprika, garlic powder, and cayenne pepper. Stir thoroughly to distribute the seasonings throughout the flour.
Add the remaining almond milk to the dry mixture. Use a fork to mix until small, irregular crumbs form. These little clumps help create a more textured coating on the finished chicken.
Step 4: Coat the Chicken
Arrange the chicken tenders near your two bowls. Take one tender and press it into the seasoned flour mixture, making sure all sides are covered.
Next, dip the chicken into the egg wash, allowing any excess liquid to drip back into the bowl. Return the tender to the flour mixture and press gently to coat it a second time.
Repeat the process with the remaining chicken pieces. The second coating helps build a thicker, more textured crust that holds onto the chicken during baking.
Step 5: Arrange the Tenders on the Baking Sheet
Place the breaded chicken strips on the prepared baking sheet in a single layer. Leave approximately 2 inches of space between each piece so hot air can circulate around them.
Spray the tops generously with coconut oil cooking spray. This helps the flour coating develop a golden surface as the tenders bake.
Avoid overcrowding the pan. If the chicken pieces are too close together, trapped moisture can make the coating softer instead of crisp.
Step 6: Bake Until Cooked Through
Transfer the baking sheet to the preheated oven. Bake the chicken for 15 to 20 minutes, depending on the thickness of the tenders.
Check that the chicken has reached an internal temperature of 165°F (74°C) using a food thermometer inserted into the thickest part of a tender. Once fully cooked, remove the baking sheet from the oven.
Allow the tenders to rest briefly before serving. This gives the coating a chance to settle and makes the chicken easier to handle.
Step 7: Prepare the Honey Mustard Dip
While the chicken is baking, combine the Dijon mustard, honey, and warm water in a small bowl.
Stir or whisk until the ingredients form a smooth, evenly blended sauce. Adjust the consistency by mixing thoroughly; the finished dip should be easy to scoop or drizzle over the chicken.
Serve the warm tenders with the honey mustard dip on the side.
Tips for Crispy and Flavorful Chicken Tenders
Create a crumbly coating: Mixing almond milk into the seasoned flour with a fork produces small crumbs that add texture to the breading. Distribute them evenly throughout the mixture before coating the chicken.
- Use the double-coating method: Pressing the chicken into the flour, dipping it in egg wash, and returning it to the flour helps create a thicker, more consistent crust. Make sure each tender is completely covered.
- Leave space between the chicken pieces: Spacing the tenders apart allows hot air to circulate and helps reduce excess moisture around the coating. Use a second baking sheet if necessary.
- Apply enough cooking spray: A generous, even coating of coconut oil spray helps the almond flour brown in the oven. Make sure to cover the exposed surfaces of the breaded chicken.
- Check the internal temperature: Cooking times can vary with the size and thickness of the tenders. Use a food thermometer to verify that the chicken reaches 165°F (74°C) rather than relying on the cooking time alone.
- Serve the sauce fresh: Whisk the honey mustard dip shortly before serving for a smooth consistency. If it thickens while standing, stir it again before placing it on the table.
Serving Suggestions
These paleo chicken tenders are versatile enough to serve as a main course, a quick lunch, or a party appetizer. Pair them with roasted vegetables, a fresh green salad, or baked sweet potato wedges for a more complete meal.
For a casual dinner, arrange the tenders on a serving platter with a small bowl of honey mustard dip in the center. You can also serve the chicken alongside sliced cucumbers, carrots, or other fresh vegetables for added crunch.
The dipping sauce can be served separately so everyone can control how much they use. If you enjoy a little extra heat, the cayenne in the coating adds a subtle spicy note that contrasts with the sweetness of the honey.
Nutrition Facts
The following estimates are provided per serving, based on the recipe yielding four portions.
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 489 | — |
| Total Fat | 26g | 34% |
| Saturated Fat | 8g | 39% |
| Cholesterol | 195mg | 65% |
| Sodium | 987mg | 43% |
| Total Carbohydrates | 23g | 8% |
| Dietary Fiber | 8g | 27% |
| Total Sugars | 13g | — |
| Protein | 43g | 86% |
| Vitamin C | 1mg | 1% |
| Calcium | 147mg | 11% |
| Iron | 3mg | 18% |
| Potassium | 595mg | 13% |
Percent Daily Values are based on a 2,000-calorie diet. Nutritional values are estimates and may vary depending on the specific ingredients and brands used.
Final Thoughts
Baked Paleo Chicken Tenders with Honey Mustard Dip are a practical choice when you want a homemade dinner without spending too much time in the kitchen.
The combination of almond flour, coconut flour, and savory seasonings creates a flavorful coating, while the quick honey mustard dip adds a simple finishing touch.
With straightforward preparation, a short baking time, and easy-to-find ingredients, this recipe is suitable for busy evenings, casual family meals, or a satisfying lunch.
Serve the tenders warm with the homemade dip and your favorite vegetable sides for an easy meal everyone can enjoy.
