Brining these baked chicken tenders in buttermilk before breading them makes the chicken extra juicy and flavorful. Serve them with a deliciously tangy honey mustard dip. 
I’ve been inspired by Samin Nosrat’s buttermilk chicken method lately — the simple buttermilk soak yields reliably tender, well-seasoned poultry with a beautiful golden color. I had some leftover buttermilk in the fridge, so I adapted that technique to make crispy baked chicken tenders. The result: tender strips marinated overnight in buttermilk and salt, dredged in a seasoned almond-and-flour mixture, and baked at high heat until the coating is craggy and crisp. These are some of the best baked tenders I’ve made; the texture rivals fried versions while keeping the recipe lighter.
Great tenders deserve a great dip, so I also make a quick honey mustard sauce. A bit of Greek yogurt adds tang and creaminess, balancing the honey’s sweetness and the Dijon’s bite. If you prefer a different pairing, these tenders would also be delicious with a maple-barbecue-style sauce or any favorite dip.
How to make the best baked chicken tenders:
Follow a few simple tips to get extra juicy chicken and a crisp, golden crust. First, plan ahead and marinate the chicken in buttermilk and salt for at least 8 hours. The acid in the buttermilk tenderizes the meat while the salt seasons it throughout, acting like a light brine. You only need about 1 cup of buttermilk for this recipe; the chicken will absorb part of it during the overnight soak.
Next, the breading matters. To keep carbs lower while preserving good texture, I use mostly almond meal with some white flour for structure — all-almond meal can become gummy. If you need a gluten-free alternative, try a quinoa-crust or other GF coating. Be sure to season the dry mix well: I use paprika, a touch of cayenne for heat, and salt and pepper. Stir in a few tablespoons of buttermilk to make a thick, craggy batter; those clumps and pockets give the tenders a fried-like surface that browns and crisps beautifully in the oven.
Finally, bake on a preheated sheet on the top rack to maximize oven heat. Arrange the coated tenders in a single layer, lightly spritz the tops with olive oil, and push the pan to the back of the oven where it’s hottest. Baking at 450°F and turning once yields a golden, crunchy exterior and juicy interior.
Baked Buttermilk Chicken Tenders with Honey Mustard Sauce
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Ingredients
For the chicken:
- 1 cup buttermilk
- 1 tablespoon salt
- 1 pound boneless skinless chicken breasts, cut into tenders
- ¾ cup almond meal
- ½ cup flour
- ½ teaspoon paprika
- ¼ teaspoon cayenne pepper
- Salt and pepper
- 3 Tablespoons buttermilk
For the Honey Mustard Dip:
- 2 Tablespoons nonfat plain Greek yogurt
- 2 Tablespoons Dijon mustard
- 2 Tablespoons honey
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt and pepper
Instructions
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Combine 1 cup buttermilk and 1 tablespoon salt in a large zip-top bag. Add the chicken and turn to coat. Refrigerate 8–12 hours. When ready, remove the chicken and scrape off all but a thin coating of the marinade; discard excess.
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Preheat the oven to 450°F (230°C). Place a rimmed baking sheet on the top rack to preheat.
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In a shallow dish combine the almond meal and flour. Season with paprika, cayenne, salt, and pepper. Stir in the remaining 3 tablespoons buttermilk to form a craggy, sand-like batter. Press each piece of chicken into the mixture to coat both sides.
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Remove the preheated baking sheet from the oven and lightly spritz with olive oil. Arrange the coated chicken in a single layer and spritz the tops with more oil. Return the pan to the oven and bake 20 minutes, turning once, until the chicken is golden and cooked through.
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Let the tenders rest 5 minutes before serving to allow juices to redistribute.
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Meanwhile, make the honey mustard: in a small bowl combine the Greek yogurt, Dijon, honey, garlic powder, and onion powder. Stir until smooth and season to taste with salt and pepper.
Calories from Fat 153