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
- 1Preheat the oven to 425°F with a rack in the center position. Lightly grease a large rimmed baking sheet.
- 2Add the eggs to a shallow bowl. In a second shallow bowl, whisk together the almond flour, 1 teaspoon of the salt, the paprika, onion powder, garlic powder, and pepper. Add the coconut to a third shallow bowl.
- 3Pat the chicken dry with a paper towel and sprinkle all over with the remaining ½ teaspoon salt. Working with one tender at a time, coat with the almond flour mixture. Transfer to the egg and coat all over, letting the access drip off. Gently press into the coconut until adhered. Place on the prepared sheet pan, making sure the tenders do not touch each other. Repeat with remaining chicken tenders.
- 4Bake until golden brown and cooked through, about 20 minutes.
- 5Meanwhile, in a small bowl whisk together the Dijon, whole grain mustard, honey, and mayonnaise. Season with salt and pepper, to taste. The sauce can be made ahead and stored for up to a week.
- 6Serve the chicken tenders with honey mustard dipping sauce alongside.
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
AI Swap Engine
Set up your profile to enable swaps →Common questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
