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Quinoa Crusted Chicken Tenders and Dipping Sauces

Crispy, crunchy chicken tenders coated in healthy, protein-rich quinoa and cooked to golden brown perfection. A healthy spin on a childhood favorite.

Course Main Course
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4


Chicken Tenders

  • ¾ cup cooked quinoa cooled and patted dry*
  • ½ cup whole wheat panko crumbs
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • ¼ teaspoon cayenne or Hungarian paprika
  • 1/4 teaspoon pepper
  • Pinch allspice optional
  • 1 egg
  • 1 pound chicken tenders
  • 2-3 tablespoons peanut or avocado oil

Honey mustard sauce

  • 2 tablespoons honey
  • 2 1/2 tablespoons dijon I used Sir Kensington's
  • 1 1/2 teaspoons mayo I used Sir Kensington's
  • Dash salt

Additional condiments

  • Sir Kensington’s ketchup


  1. Combine all of the honey mustard ingredients. Set aside.
  2. Mix together the quinoa through allspice in a wide bowl. Beat the egg in a separate wide bowl.
  3. Pat the chicken tenders dry. Salt and pepper the chicken tenders.
  4. Dip a tender into the beaten egg then dip into breading mixture and make sure tender is completed coated. Repeat process until all the chicken is breaded.

  5. Heat oil over medium heat in large skillet (bottom of pan should be  coated with the oil). Cook chicken for about 3-4 minutes a side, making sure the outside is golden brown and the inside is cooked through.

  6. Serve chicken tenders with honey mustard and ketchup. Enjoy!

Recipe Notes

*I recommend cooking the quinoa the day before or a few hours before. Must make sure the quinoa is cooled and completely dry for it to adhere properly.