Oven Fried Chicken Fingers with Honey Mustard Dip

Makes 6 servings (about 2 chicken tenders and 2 tablespoons sauce)


  • 1 ½ lb. boneless chicken breast tenders
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • 2 large eggs
  • 1 cup panko breadcrumbs
  • 1 teaspoon dried parsley flakes
  • ¼ teaspoon garlic powder
  • ¼ cup plus 2 tablespoons Dijon mustard
  • ¼ cup light mayonnaise
  • 2 tablespoons honey
  • teaspoon cayenne pepper (optional)



  1. Preheat oven to 450˚F.
  2. Sprinkle chicken evenly with salt and pepper. Whisk eggs in a shallow dish. Stir together breadcrumbs, parsley and garlic powder in a separate shallow dish.
  3. Dip chicken in egg, and dredge in breadcrumbs, pressing to coat. Place chicken on a wire rack set on a rimmed baking sheet. Coat both sides chicken with cooking spray.
  4. Bake 20 to 25 minutes or until chicken is done and browned, turning after 10 minutes.
  5. While chicken bakes, stir together mustard, mayonnaise, honey and cayenne pepper (if using). Serve dip with chicken. 


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving]:

230 calories; 4.5 g total fat; 0 g saturated fat; 28 g protein;

16 g carbohydrate; 0 g fiber; 640 mg sodium