Need a quick, healthy dinner the whole family will actually eat? These baked Dijon chicken tenders are simple, flavorful, and naturally gluten-free—perfect for busy weeknights when you need something on the table fast but still want it to feel like a real meal.
They’re crispy on the outside, tender on the inside, and packed with bold, savory flavor thanks to a quick Dijon-garlic marinade that gives them a little grown-up edge without scaring off the kids. 🙌 Even the self-proclaimed chicken haters in my house request these on repeat—which, let’s be honest, feels like a miracle after a long day.
What I love most is how doable this recipe is. No complicated prep, no hot oil splattering on your stovetop, and no special ingredients you have to hunt down. You likely have everything you need in your pantry right now. Just dip, dredge, bake—and boom, dinner’s ready in 30 minutes.
Whether you’re wrangling post-school chaos, rushing off to practice, or just trying to survive the 5:00 p.m. “what’s for dinner?” panic, this is one of those go-to recipes that always delivers. It’s comfort food without the fuss, and it’s a total win for parents, kids, and anyone trying to eat a little cleaner without giving up flavor.
Why You’ll Love These Chicken Tenders
✔️ Quick & easy – Ready in about 30 minutes
✔️ Gluten-free – Crushed Rice Chex make a perfect crispy coating
✔️ No frying – Baked to golden perfection in the oven
✔️ Kid-friendly – Even picky eaters approve
✔️ Meal-prep friendly – Make a double batch and reheat leftovers for lunch
What you need:
Ingredients
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1.5–2 lbs chicken breast tenders (or sliced chicken breasts)
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2 cups Rice Chex, crushed
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1–2 cups gluten-free flour (or regular all-purpose if not GF)
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½ cup chicken broth
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2 tablespoons Dijon mustard
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2 cloves garlic, minced (or 1 tsp garlic powder)
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1 tsp sea salt
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Fresh ground pepper, to taste
How to Make Baked Dijon Chicken Tenders
1. Prep your dipping station
In a medium bowl, whisk together:
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Dijon mustard
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Garlic
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Sea salt
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Pepper
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Chicken broth
This is your flavorful marinade that helps the crispy coating stick and adds big flavor.
2. Crush your Rice Chex
Add about 2 cups of Rice Chex to a large zip-top bag. Crush with your hands until you have coarse crumbs. Pour onto a plate.
3. Set up your breading line
You’ll need three stations:
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A bowl of gluten-free flour
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The Dijon mixture
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Crushed Rice Chex
4. Bread the chicken
One at a time, dredge each chicken tender in:
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Flour (helps the coating stick)
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Dijon mixture
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Rice Chex crumbs
Then place each piece on a greased or parchment-lined baking sheet.
5. Bake
Bake at 425°F for 15 minutes, or until golden and cooked through. Don’t overbake they dry out fast without any added fat! I like using a thermometer.
Tips & Variations
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Short on time? Use garlic powder instead of fresh garlic.
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Need a dairy-free option? These are already dairy-free as written!
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Want to make ahead? Bread the tenders and refrigerate them for up to 12 hours before baking.
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Freeze for later: Flash freeze on a baking sheet, then store in a zip bag. Reheat in a 400°F oven for 10–12 minutes.
Serving Ideas
These pair perfectly with:
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Roasted veggies or a simple side salad
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Mashed sweet potatoes or rice
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Your kids’ favorite dipping sauces (hello, honey mustard, ranch and even Chik a Fil Sauce )
Enjoy!
Ingredients
Method
- Preheat oven to 425°F. Line a baking sheet with parchment or lightly grease.
- In a bowl, whisk broth, Dijon, garlic, salt, and pepper.
- Set up three bowls or plates: one with flour, one with Dijon mixture, one with crushed Rice Chex.
- Coat chicken tenders in flour, dip in Dijon mixture, then coat with Rice Chex.
- Bake for 15 minutes or until golden and cooked through. Enjoy!
