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Crispy BBQ Chicken Tenders with Honey Mustard Dip

Crispy BBQ Chicken Tenders with Honey Mustard Dip

Crispy BBQ Chicken Tenders with Honey Mustard Dip

These Crispy BBQ Chicken Tenders are perfectly coated with a crunchy, low-carb breading, then baked to golden perfection. Paired with a creamy, tangy honey mustard dip, this dish is a hit for both kids and adults. It’s the perfect combination of sweet, savory, and crispy!

Ingredients

For the Chicken Tenders:

  • 1 lb boneless, skinless chicken breasts, cut into strips
  • 1 cup almond flour
  • ½ cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and pepper, to taste
  • 1 large egg, beaten
  • ¼ cup BBQ sauce (sugar-free for low-carb)
  • 2 tablespoons olive oil or avocado oil spray

For the Honey Mustard Dip:

  • ¼ cup mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 tablespoon sugar-free honey (or your preferred low-carb sweetener)
  • 1 teaspoon apple cider vinegar
  • Pinch of salt and pepper

Instructions

Step 1: Prepare the Chicken Tenders

  1. Preheat the oven to 400°F (200°C).
  2. Line a baking sheet with parchment paper or use a wire rack over the baking sheet for extra crispiness.
  3. In a shallow bowl, combine almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, oregano, salt, and pepper.
  4. In another shallow bowl, beat the egg.
  5. Coat each chicken strip in the egg mixture, then dredge in the almond flour mixture until evenly coated.
  6. Lay the coated chicken tenders on the prepared baking sheet.

Step 2: Bake the Chicken Tenders

  1. Drizzle or spray the chicken tenders with olive oil or avocado oil to help them crisp up while baking.
  2. Bake in the preheated oven for 20–25 minutes, flipping halfway through, until golden brown and fully cooked through (internal temperature should reach 165°F).

Step 3: Toss with BBQ Sauce

  1. Once the chicken tenders are cooked, drizzle BBQ sauce over the tenders, or toss them gently in the sauce to coat evenly.

Step 4: Prepare the Honey Mustard Dip

  1. In a small bowl, combine mayonnaise, Dijon mustard, sugar-free honey, and apple cider vinegar.
  2. Stir until smooth and well-combined. Season with salt and pepper to taste.

Step 5: Serve & Enjoy

Serve the crispy BBQ chicken tenders with the honey mustard dip on the side for dipping. You can also garnish with a sprinkle of fresh parsley for a pop of color.

Nutritional Breakdown (Per Serving, Makes 4 Servings)

  • Calories: ~300 kcal
  • Fat: ~20g
  • Protein: ~30g
  • Total Carbs: ~5g
    • Fiber: ~2g
    • Net Carbs: ~3g

Serving Suggestions

  • Serve with a side of low-carb veggies like roasted broccoli, cauliflower rice, or a fresh keto salad.
  • Pair with a sugar-free BBQ sauce for extra flavor or a small side of avocado slices for added healthy fats.

These Crispy BBQ Chicken Tenders with Honey Mustard Dip are crunchy, flavorful, and a perfect low-carb comfort food! Enjoy! 😋🍗