High ProteinKid-Friendly

Chicken

Honey Mustard Chicken Tenders

Name: Honey Mustard Chicken Tenders
Prep time: 14 min
Cook time: 14 min
Total time: 14 min
Yield: 4 servings
Ingredients: 1.5 lbs chicken tenders (or breasts cut into strips); 1/2 cup flour; 2 eggs, beaten; 1 cup panko breadcrumbs; 1/4 cup grated Parmesan; 1/4 cup Dijon mustard; 3 tbsp honey; 1 tbsp mayo; 1 tsp apple cider vinegar; Pinch of garlic powder

4.6(4)

14 min

Time

400°F

Temp

300 cal

Cal

Serves

Ingredients

Tenders

1.5 lbs chicken tenders (or breasts cut into strips)

1/2 cup flour

2 eggs, beaten

1 cup panko breadcrumbs

1/4 cup grated Parmesan

Honey Mustard

1/4 cup Dijon mustard

3 tbsp honey

1 tbsp mayo

1 tsp apple cider vinegar

Pinch of garlic powder

Equipment

Steps

1
Season chicken tenders with salt and pepper.
2
Set up breading station: flour, beaten eggs, panko mixed with Parmesan.
3
Dredge each tender: flour, egg, panko-Parmesan. Press coating firmly.
4
Spray with cooking spray. Air fry at 400°F for 5-6 minutes per side until golden and cooked through (165°F).
5
Whisk together Dijon, honey, mayo, vinegar, and garlic powder. Serve tenders with honey mustard for dipping.

💡

Tip: Panko gives a much crispier result than regular breadcrumbs. Adding Parmesan to the coating gives it savory depth. Don't skip the cooking spray — it's what makes them golden instead of pale.

🎉

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