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Gluten-Free Chicken Tenders with Healthy Honey Mustard Sauce

Maggie Michalczyk, RDN
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.
Prep Time 10 mins
Cook Time 25 mins
Servings 3 servings


  • 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


  • Preheat oven to 375 degrees. Line a baking dish with parchment paper.
  • 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.
  • In a shallow dish, whisk the egg. Add the honey, paprika and salt and pepper.
  • Remove chicken from packaging and start by dipping one chicken tender in the egg mixture and then coating in the cracker mixture.
  • 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.
  • Bake in the oven for 25 minutes.
  • While the chicken cooks, whisk together the ingredients for the honey mustard sauce.*
  • Let chicken cool and dip into sauce. Store the sauce in the fridge in an airtight container for up to a week.


*This sauce also doubles as a great salad dressing.