Crunchy Baked Chicken Tenders

It’s been raining off and on here in Denver the past several days, mostly in the afternoons. When it’s dark outside and stormy, I tend to be in need of some good ol’ comfort food. Hmm, but what to make? Chicken fingers came to mind – I hadn’t made any in a while and it was a perfect way to use up the last of the brown rice crisp cereal I had in the pantry. Along with the cereal, I incorporated black sesame seeds for some texture and color contrast in the breading. Since the tenders are double-dipped in the cereal coating, they are nice and crunchy…and definitely hit the spot!

I served these with a high-protein and low-sugar mustard dip that tasted similar to honey mustard and only has three ingredients. These chicken fingers would be equally as tasty dipped in gluten free BBQ sauce,  ketchup or your favorite dip, if you prefer. Great for lunch or dinner, these healthy, gluten free chicken fingers will please both kids and adults alike!

Crispy Baked Chicken Tenders


For Chicken Tenders
2 cups unsweetened gluten free brown rice crisp cereal, coarsely crushed
1 Tbsp sesame seeds
1 tsp garlic powder
1/2 tsp paprika (could use regular or smoked paprika, I used smoked because I like the flavor)
1/2 tsp salt
1/4 tsp ground black pepper
dash of cayenne pepper, optional but I like a little heat!
1 egg
1 egg white
1/3 cup non-dairy milk (I used unsweetened coconut milk)
3/4 lb chicken tenders

For dipping sauce (or use your favorite!)

1/2 cup plain Greek yogurt
2 Tbsp regular mustard
Stevia to taste*


1. Preheat oven to 400F. Line a baking dish with parchment or foil or lightly grease.
2. In a shallow bowl, add crushed cereal, sesame seeds, garlic, paprika, salt, and cayenne and stir to combine.
3. In a separate shallow bowl, add egg, egg white and milk and whisk to mix well.
4. With each chicken tender, dip in egg mixture then roll in rice coating once. Dip into egg mixture again and roll in cereal mixture a second time and place on baking sheet. Repeat until all chicken is used.
5. Bake until crust is golden and chicken is cooked through and no longer pink, about 15-20 minutes (mine took 17 minutes). While chicken is cooking, prepare the dipping sauce. In a small bowl, combine yogurt, mustard and stevia to taste, depending on how sweet you want your sauce. Enjoy!

*Feel free to substitute honey instead of stevia if desired.


10 thoughts on “Crunchy Baked Chicken Tenders

  1. Pingback: Popcorn Chicken | The Healthy Foodie

      • Well, Miss Nora, I finally made these tonight. Pretty much as is. The only thing that I changed is the type of cereal, as I didn’t have the kind that you used. Let me tell you, they were the bestest, fantasticest, mostest good oven baked chicken tenders I have had in my entire life. I hope my pictures turned out as good as the actual dish did, so I can post them on my site soon.

        This, from now on, will be my one and only chicken tenders recipe.

        Oh, and ps… I just finished making a… not sure what to call it… spreadable trail mix? It’s got nuts in it, and coconut, and seeds, and dried fruits… all that in a yummy BUTTER!!! :o)

      • I am so glad these turned out well for you! Aren’t they the BEST?!? I need to make another batch and pronto – I am craving these right now! Can’t wait to see your photos – I am sure they will be more than drool worthy!

        AND WHAAAAAAAAAAAAAAAT?!?!? Spreadable trail mix? You are killing me Sonia but I am LOVING it! oh wow, I can’t wait for that!!!

  2. Pingback: Crispy Baked Chicken Fingers | The Healthy Foodie

  3. Pingback: 15 Delicious Food Swaps To Make Healthy Eating Easier | COACH CALORIE

  4. Pingback: Tenders de pollo marinados con salsa de yogur - Recetín

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