Healthy Baked Chicken Tenders with Honey Mustard Sauce
Baked Chicken Tenders with Honey Mustard Sauce provide 40g protein and 927 calories per serving across six batch-prepped portions. Cooks on the stovetop in minimal time, turning a classic lunch into a macro-tracked meal prep staple. Designed for anyone scaling protein intake without spending hours on cooking.
Ingredients
- •Egg, Whole, Large
- •Almond Flour, Blanched(240g)
- •1½ teaspoons sea salt
- •Paprika, Ground(5g)
- •Onion powder(5g)
- •Garlic powder(5g)
- •Freshly Cracked Black Pepper, To Taste
- •Coconut, Shredded, Unsweetened(480g)
- •Chicken Breast, Boneless Skinless(680g)
- •Mustard, Dijon(60g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Mustard, Whole Grain(60g)
- •Honey(120g)
- •Mayonnaise, Regular(45g)
- •Sea Salt, To Taste
- •Freshly Cracked Black Pepper, To Taste
Instructions
- 1Pat the chicken breasts dry with paper towels and cut into tender-sized strips (roughly 3–4 inches long). Sprinkle all over with salt and pepper.
- 2Set up three shallow bowls: whisk the eggs in the first bowl; combine the almond flour, paprika, onion powder, garlic powder, salt, and pepper in the second bowl; place the shredded coconut in the third bowl.
- 3Working with one chicken tender at a time, coat thoroughly in the almond flour mixture, then dip into the egg (letting excess drip off), then gently press into the coconut until fully adhered. Place each breaded tender on a greased large rimmed baking sheet, ensuring they do not touch.
- 4Bake at 425°F for 18–22 minutes, until golden brown and the internal temperature reaches 165°F when measured at the thickest part.
- 5While the chicken cooks, whisk together the Dijon mustard, whole grain mustard, honey, and mayonnaise in a small bowl until smooth. Season with salt and pepper to taste.
- 6Remove the chicken from the oven and let cool for 2–3 minutes on the baking sheet.
- 7Divide the cooked chicken tenders evenly into 6 airtight containers while still warm. Portion the honey mustard sauce into small containers or divide among the chicken containers.
- 8Refrigerate the chicken and sauce separately for up to 4 days. Reheat chicken at 350°F for 5–7 minutes until warmed through, or serve cold with sauce on the side.
Nutrition — Per Serving
927
calories
40g
protein
58g
fat
- Carbohydrates
- 71g
- Saturated fat
- 26.7g
- Sodium
- 431 mg
- Dietary fiber
- 8.2g
6 servings per batch · ~283g each
Macro data sourced from USDA FoodData Central
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How much protein does Healthy Baked Chicken Tenders with Honey Mustard Sauce have per serving?
Each serving provides 40g of protein with 927 calories, delivering substantial protein in a moderate portion size. Macros break down to 58g fat and 71g carbs per serving.
How long does Healthy Baked Chicken Tenders with Honey Mustard Sauce take to prep?
Quick prep time on the stovetop creates 6 servings at once, allowing you to batch-cook multiple days of protein-forward dinners efficiently. The recipe scales well for meal prep Sunday.
Is Healthy Baked Chicken Tenders with Honey Mustard Sauce good for muscle gain?
At 40g protein per serving, this recipe supports muscle gain goals when incorporated into a caloric surplus phase. The 927 calories and 71g carbs provide energy for training intensity and post-workout glycogen replenishment.
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