This healthy Mustard Baked Chicken Tenders recipe is super simple and deliciously flavorful. You can serve as-is, or dish it up over rice or a salad to soak up the tasty mustard sauce!
This recipe for mustard baked chicken tenders is one I come back to again and again when I want something easy, healthy, and delicious!
First, the flavor is just wonderful. You may be thinking to yourself, “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!
Second, 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.
Chicken tenderloins need minimal prep before cooking since they have little to no fat to trim off. You just toss them in an easy and healthy sauce or marinade and bake. Which is exactly what we’ll do in this recipe!
How to make mustard baked chicken tenders
I love how simple this dish is to throw together! The mustard sauce is simple to prep, and chicken tenders are very easy to bake as long as you keep an eye on them.
Step 1: Preheat oven to 425F (220C)
Step 2: Combine the mustard, tarragon, lemon juice, garlic, paprika, salt, and pepper in a large bowl and mix well.
Step 3: Add the chicken and mix. You want each piece of chicken to be coated with the mustard sauce.
Step 4: Transfer the chicken and sauce into a large baking dish and cover.
Step 5: 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 is white, it’s ready!
Choosing and baking the chicken tenderloins
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.
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. You never want to eat undercooked chicken, but the tenders will get dry if you overcook them.
To tell if the tenderloins are done, cut into one at the halfway point (where the tenderloin is the thickest). If the juice runs clear and the meat is white, not pink, then your tenderloins are ready.
Flavors of the mustard sauce
The sauce is super simple to make, but the flavors are very full and complex. Best of all, there is no added oil or sugar!
I love serving these chicken tenders over a bed of steamed spinach and brown rice so the rice can soak up more of the mustard sauce. I also enjoy tossing leftovers in some leafy greens and using the mustard sauce as a tasty salad dressing.
With this delicious and versatile flavors, you really can’t go wrong!
Storage
Baked chicken tenderloins can be stored in an airtight container in the refrigerator for 3-4 days.
They’re an easy meal to make ahead and then serve over a salad, in a wrap, or with a side of veggies for a quick and healthy meal!
Other delicious and healthy chicken recipes
I love finding more and more tasty ways to incorporate chicken as a lean and healthy protein. If you do too, here are a few more recipes I know you’ll love:
- Healthy Stuffed Chicken Breast
- Prosciutto Wrapped Chicken Breast with Cream Cheese
- Smothered Creamy Skillet Chicken
For even more inspiration for delicious meals that include chicken, check out this roundup of the best diabetic chicken recipes.
When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
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 the mustard, tarragon, lemon juice, garlic, paprika, salt, and pepper in a large bowl and mix well.
- Add the chicken and mix. You want each piece of chicken to be coated with the mustard sauce.
- Transfer the chicken and sauce into a large baking dish and cover.
- Bake until chicken has cooked through, 15 to 20 minutes.
Recipe Notes
Nutrition Info Per Serving
I doubled this recipe, and used a lot more garlic than suggested, and coated the chicken lightly in garlic salt and Italian seasoning (I did not put salt in the mustard mixture.)
Additionally, I cooked my chicken tightly sealed on 325 degrees for an hour. It comes out literally falling apart.
Delicious recipe!
What is a serving size?
This serves 4 people so 1/4 lbs. or 4 oz.
I tried this recipe with my roasted brussel sprouts it was wonderful
I used thyme instead of tarragon but followed this exact otherwise. I’m usually more into thighs but this sauce was great on breast meat. Also my kids eat grilled chicken a lot but I didn’t know what they would think of mustard sauce…they ate more than me.
Could dried tarragon be used in place of the fresh? I have everything to make this recipe but no fresh tarragon. Is there another herb that could be used? Looks like a great recipe.
I would think that could work just as well but you might want to grind it up. Dried basil could be another good match