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Buttermilk Chicken Tenders with Honey Mustard
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4.45 from 9 votes

Baked Buttermilk Chicken Tenders with Honey Mustard Sauce

Course Healthy One Pan Recipes
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Additional Time 8 hours
Total Time 8 hours 35 minutes
Servings 4 servings
Calories 454kcal

Ingredients

For the chicken:

  • 1 cup buttermilk
  • 1 tablespoon salt
  • 1 pound boneless skinless chicken breasts, cut into tenders
  • ¾ cup almond meal
  • ½ cup flour
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne pepper
  • Salt and pepper
  • 3 Tablespoons buttermilk

For the Honey Mustard Dip:

  • 2 Tablespoons nonfat plain Greek yogurt
  • 2 Tablespoons Dijon mustard
  • 2 Tablespoons honey
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • Salt and pepper

Instructions

  • Combine 1 cup buttermilk and salt in a large zip top back. Add the chicken and turn to coat. Refrigerate 8-12 hours. Remove the chicken from the bag and scrape off all but a thin coating of the marinade. Discard any remaining marinade.
  • Heat your oven to 450F. Place a baking sheet on the top rack of the oven to preheat.
  • In a shallow dish, combine the almond meal and flour. Season with paprika, cayenne, salt, and pepper. Stir in the remaining 3 Tablespoons of buttermilk to form a craggy, sand-like batter. Press the chicken into the batter, coating both sides.
  • Remove the baking sheet form the oven and spritz with olive oil. Place the chicken on the sheet in a single layer; spritz with olive oil. Return the pan to the oven and bake 20 minutes, turning once, until the chicken is golden brown and cooked through.
  • Remove form the oven and let rest 5 minutes before serving.
  • Meanwhile, prepare the honey mustard sauce. In a small bowl, combine the yogurt, mustard, honey, garlic powder, and onion powder. Mix well to combine. Season to taste with salt and pepper.

Nutrition

Serving: 1g | Calories: 454kcal | Carbohydrates: 30g | Protein: 46g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 13g | Cholesterol: 103mg | Sodium: 2178mg | Fiber: 4g | Sugar: 12g