Ingredients:
For the Chicken Tenders:
- 1 tablespoon kosher salt, plus 1/2 teaspoon
- 2 teaspoons smoked paprika, divided
- 1 teaspoon onion powder, divided
- 1 teaspoon garlic powder, divided
- 1 tablespoon honey
- 1 cup low-fat buttermilk
- 1 1/2 pounds chicken tenderloins or boneless skinless chicken breasts (cut into 3/4-inch strips)
- 2 cups whole wheat Panko bread crumbs
- 2 tablespoons extra virgin olive oil
- 2 egg whites, lightly beaten (or 1 large egg)
- 1 tablespoon Dijon mustard
For the Creamy Honey Mustard Dipping Sauce:
- 1/2 cup non-fat plain Greek yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon honey, plus 1 teaspoon, plus additional to taste
- Pinch of salt
Instructions:
For the Chicken Tenders:
- Combine 1 tablespoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, and 1/2 teaspoon garlic powder in a large bowl.
- Add the buttermilk and honey and whisk until well combined.
- Add the chicken tenders, toss to coat, and let stand at room temperature for 30 minutes.
- In a large, shallow dish, combine the Panko breadcrumbs and remaining 1/2 teaspoon salt, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder. Drizzle the oil over the top and toss to moisten.
- In a second shallow dish, whisk together the egg whites and mustard.
- Preheat oven to 350ºF. Line a rimmed baking sheet with foil and place an ovenproof wire rack on top. Coat the rack with cooking spray.
- Working with a few pieces of chicken at a time, remove the chicken from the marinade and shake off any excess.
- Dip the chicken into the egg mixture, turning to coat all sides, then place in the breadcrumb mixture.
- Pat the chicken on all sides with the breadcrumbs, pressing them on lightly.
- Place the chicken on the baking sheet, leaving a little space between each.
- Bake for 15-20 minutes, or until golden brown and the juices run clear.
For the Creamy Honey Mustard Dipping Sauce:
- Stir together the Greek yogurt, Dijon, honey, and salt in a small bowl.
- Taste and add additional honey as desired.
Tips:
- If you don’t have buttermilk, stir 1 cup of milk with 1 tablespoon of white vinegar or lemon juice and let sit for 5 minutes.
- You can use regular breadcrumbs instead of Panko, but the chicken tenders will not be as crispy.
- Store baked chicken tenders in an airtight container in the refrigerator for up to 3 days.
- Reheat leftovers in the oven at 350 degrees F or in the air fryer.