Easy Meals

Gluten-Free Chicken Fingers with Healthy Honey Mustard Sauce

Gluten-free chicken fingers with healthy honey mustard sauce are crispy and made gluten-free with crackers and pumpkin seeds on top. A delicious, non-boring way to make chicken tenders!

Looking for a quick meal that is fun for the whole family or just for one? These gluten-free chicken fingers with healthy honey mustard sauce are IT! Instead of using bread crumbs to get that classic chicken finger texture, I used almond flour crackers from Simple Mills and pumpkin seeds, which not only add more nutrition but extra flavor too.

Eat these grown-up chicken fingers on top of a salad or simply dip them into the healthy honey mustard sauce for a protein-packed dinner!

Every once in a while I get a hankering for honey mustard dressing or sauce, something I ate all the time with my chicken fingers as a child. I’m not sure if you’ve looked at the ingredients lately, but most honey mustard dressings contain partially hydrogenated oils and other preservatives. There are some healthy alternatives, however most will set you back upwards of six dollars if you buy them at the grocery store and that doesn’t work for me either!

My solution was to make this healthy homemade honey mustard sauce that doubles as salad dressing. It’s made with high protein, low sugar yogurt, apple cider vinegar, lemon juice and spicy brown mustard. It’s thick and creamy and perfect for dipping these healthy grown-up chicken fingers into!

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gluten-free-chicken-tenders

Gluten-Free Chicken Tenders with Healthy Honey Mustard Sauce

  • Author: Maggie Michalczyk, RDN
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 3 servings 1x
  • Method: bake

Description

Gluten-free chicken fingers with healthy honey mustard sauce are crispy and made gluten-free with crackers and pumpkin seeds on top. A delicious, non-boring way to make chicken tenders! Perfect for dipping in this healthy honey mustard sauce.


Ingredients

Scale

For the chicken fingers: 

  • 1 lb package boneless chicken tenders
  • 1 box Simple Mills Almond Flour crackers
  • 1/2 cup raw pumpkin seeds
  • 1 egg
  • 1 tbsp. honey 
  • 3/4 tsp. paprika
  • salt and pepper to taste

For healthy honey mustard sauce: 

  • 1/2 cup plain high protein, low sugar yogurt (I used this exact flavor and brand)
  • juice of half of a lemon 
  • 2 tbsp. spicy brown or dijon mustard
  • 1 1/2 tbsp. honey 
  • 1 tbsp. apple cider vinegar 
  • salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees. Line a baking dish with parchment paper.
  2. Combine crackers and pumpkin seeds into a plastic bag and using a meat mallet or the tamper from a Vitamix mash the crackers and pumpkin seeds until they are in small pieces. If most of the pumpkin seeds are still whole, that is ok.
  3. In a shallow dish, whisk the egg. Add the honey, paprika and salt and pepper.
  4. Remove chicken from packaging and start by dipping one chicken tender in the egg mixture and then coating in the cracker mixture.
  5. Repeat with remaining chicken tenders and use excess cracker coating to add to parts of the chicken where it might be missing crackers and seeds.
  6. Bake in the oven for 25 minutes.
  7. While the chicken cooks, whisk together the ingredients for the honey mustard sauce.*
  8. Let chicken cool and dip into sauce. Store the sauce in the fridge in an airtight container for up to a week.

Notes

*This sauce also doubles as a great salad dressing. 

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