How Long Should I Cook Chicken Strips In The Oven

Baked chicken tenders in mustard sauce

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!

Mustard Baked Chicken Tenders in a baking dish, ready to be served

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!

Cooked chicken tenders laid out on a baking dish with mustard sauce over them

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!

Recipe Card

▢ 1 lbs. chicken tenders
▢ ½ cup whole grain mustard
▢ 2 tablespoon chopped fresh tarragon
▢ ½ oz. lemon juice
▢ 1 clove garlic, (minced)
▢ ½ teaspoon paprika, (sweet smoked if you have it)
▢ ½ teaspoon pepper
▢ ¼ teaspoon kosher salt
▢ Extra tarragon to garnish (optional)

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.

This recipe is for 4 servings with about 4 oz (1/4 lb) per serving.

To check the doneness of the chicken tenders, 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 fully cooked.

You can serve the chicken by itself, or consider serving it with something to soak up the mustard sauce, such as rice or leafy greens.

Baked chicken tenderloins can be stored in the refrigerator in an airtight container for 3-4 days.

Nutrition Facts

Mustard Baked Chicken Tenders

Amount Per Serving

Calories 195 Calories from Fat 41

% Daily Value*

Fat 4.6g 7%

Saturated Fat 0.3g 2%

Trans Fat 0.1g

Polyunsaturated Fat 0.3g

Monounsaturated Fat 0.3g

Cholesterol 65.8mg 22%

Sodium 808mg 34%

Potassium 289mg 8%

Carbohydrates 3.5g 1%

Fiber 1.4g 6%

Sugar 2.1g 2%

Protein 28.5g 57%

Vitamin C 1.9mg 2%

Calcium 11mg 1%

Iron 0.8mg 4%

Net carbs 2.1g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Main Course

Cuisine: American

Keyword: Baked chicken strips, baked chicken tenderloins, Baked chicken tenders, mustard baked chicken tenders