This healthy Mustard Baked Chicken Tenders recipe is super simple and deliciously spicy. The mustard sauce is perfect over rice or a salad.
Boneless skinless chicken breasts (or chicken tenderloins) are a fantastic protein option for anyone focused on eating a healthy diet. They are lean, delicious, easy to cook, and full of protein.
For this recipe, you can use either whole chicken breast that you cut into tenders or the smaller chicken tenderloins (often just called chicken tenders on the packaging). Chicken tenderloin is just as lean and nutritious as chicken breast, so it’s a great option if you can get it.
Chicken tenderloins need minimal prep before cooking since they have little to no fat to trim off. Just toss them in an easy and healthy sauce or marinade and bake! That’s why they work so well for this Mustard Baked Chicken Tenders recipe.
How to bake chicken tenders
Chicken tenders are very easy to bake as long as you keep an eye on them. You should never eat undercooked chicken and the tenders get dry if you overcook them.
The exact baking time depends on the size of your chicken tenders so you should check a few times to see if they are fully cooked. If you cut one halfway through and the juice is clear, your Mustard Baked Chicken Tenders are ready.
Making the mustard sauce
The sauce is super simple. Whole grain mustard, tarragon, lemon juice, garlic, and paprika (sweet smoked paprika if have it!) are mixed together with a little salt and pepper to taste. Toss the chicken in the mustard sauce, cover, and bake for 15-20 min! There is no added oil or sugar and the flavors are full and complex.
Mustard Baked Chicken Tenders are fantastic over a bed of steamed spinach and brown rice or as leftovers tossed in some leafy greens for a healthy lunch. I especially like them in a salad, because the mustard sauce that the tenders are baked in makes for a great salad dressing!
I know some of you are probably thinking, “That’s a lot of mustard. Isn’t this super spicy?” Well, it definitely has a little kick, but it’s not that strong. I have served it to many different people (kids included) and it has always been popular.
Of course, if you really don’t like mustard, I have a lot of other healthy chicken recipes to choose from here on Diabetes Strong:
- Healthy Stuffed Chicken Breast
- Prosciutto Wrapped Chicken Breast with Cream Cheese
- Smothered Creamy Skillet Chicken
You can also check out our always updated list of the best diabetic chicken recipes.
I hope you love this Mustard Baked Chicken Tenders recipe as much as I do. It’s a recipe I come back to again and again when I want something easy, healthy, and delicious!
Mustard Baked Chicken Tenders
Ingredients
- 1 lbs. chicken tenders
- ½ cup whole grain mustard
- 2 tbsp. chopped fresh tarragon
- ½ oz. lemon juice
- 1 clove garlic, minced
- ½ tsp. paprika, sweet smoked if you have it
- ½ tsp. pepper
- ¼ tsp. kosher salt
- Extra tarragon to garnish (optional)
Instructions
- Preheat oven to 425F (220C)
- Combine all ingredients, except chicken tenders, in a large bowl and mix well.
- Add chicken and mix to coat with the mustard sauce.
- Place chicken and sauce into a large baking dish and cover.
- Bake until chicken has cooked through, 15 to 20 minutes. To check the doneness of the chicken tenders, cut one halfway through. If the juices are clear and the meat looks done, it’s ready.
Nutrition Info Per Serving
This recipe is so simple and so delicious! I make it at least once a week.
What is suggested ad a serving? The recipe looks good and the nutritional information is great but no serving size.
If you scroll down to the recipe card you’ll see the serving size (4 for this recipe) right below the recipe author name and above the ingredient list. Hope you enjoy it
I loved the idea of this recipe and it is very very good but as usual I like to tweak my own little version and added 1/4 cup of dry white wine a splodge of sugar free maple syrup (around 2 tblsp) the zest of the small lemon I used for the juice and 1/4 teaspoon of red pepper flakes.It was delicious and even appreciated by my husband who thinks Chicken is sooo boring. When he asked for a second helping I knew I was onto a winner. Thanks
We have made this several times. It is quick, easy, and so good!
4th year university student been looking for a healthy easy recipe – just found it here, thanks. Just need to know 1/2 oz. lemon juice means how many tablespoon or teaspoon ?
That’s about 3 tsp.
Can you publish recipes with no more than 800 units of sodium? Can have only 1500 per day.
We are aware of many having to limit their sodium and do try and create recipes that accommodate that. Hopefully, you can enjoy one of the many other recipes here on the site
I used Morton Lite Salt instead of Kosher when making this recipe. Recipe still tasted great in but am not sure if it really helps to lowering sodium levels much, even if it claims to be 50 per cent less than table salt.
How do the chicken tenders get brown if you cover the pan?
The chicken will still get a little color from the heat in a covered pan (it becomes more golden than brown). The mustard also adds some color.
What do you cover the baking dish with? Tinfoil?
Tinfoil works great or use a pan with a lid if you have one.
I am a big chicken eater and always looking for new recipes. This is so delicious and easy to make. I even put it in a wrap with greens for lunch the next day. Was a great hit at work too. Love this recipe. I will definitely make this often and in huge amounts!!
This looks delicious! I don’t have whole grain mustard, but I do have Maille Dijon. Would that work instead? Do you think I’d need to adjust the amount of smooth mustard versus whole grain? Thanks!
It is really good 🙂 Dijon mustard has a stronger flavour so if you use that I would reduce it substantially. I haven’t tried it myself so can’t tell you if it will come out well. What you could do is try it on a small batch (or just a piece) of chicken and see how it comes out. And please let us know
I think the nutrition facts is wrong regarding calories if the Fat, Carbohydrates and Protein are correct.
4.6g Fat x 9 = 41.4 Cal
3.5g Carb x 4 = 14 Cal
28.5g Protein x 4 = 114 Cal
Total Cal = 169.4 Cal
I haven’t tried the receipt yet, but looks good for a cutting meal plan.
Hi Michael, if you look at the labels of most food items, you will see that the macros and total calories actually seldom match completely. You can read more about why that is here. We try to use the USDA numbers where possible because they are the most accurate.
We enjoyed this chicken for dinner tonight. Nice and tender in 15 minutes. I used stone ground Dijon and it was a bit too much bite for me so I might use another mustard next time. I have to say that I always try to remove the white tough whatever it is on a tender and wind up with a bit altered pieces but still good!
This recipe was super easy and fast with just a few ingredients. I made this recipe using Inglehoffer stone ground mustard and the chicken came out of the oven tender and delicious. Thank you for the recipe!
Yummm.. This chicken looks so divine and tender. Its really mouth watery, cant control the cravings.
What is a serving? 4 oz etc? or is the nutrition specs for 1 piece? Important to know when you are counting calories and trying to stay within your diet. Thanks
Hi Lillian,
The recipe makes 4 servings. If you click the number of servings, you can actually adjust it to the number of servings you like.
Pretty sure since it says there are four servings in this one pound meal that would have to mean that a serving is 4 oz.
Wow! This was my first attempt at healthy cooking, and your recipe rocked the house! Thank you so very much.
Awesome! I am glad you liked it.
Made it and loved it! I am eating this for dinner as part of one of your meal plans 🙂