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Baked Chicken Tenders with Mustard Sauce

Serves 4

These tenders are a cinch to whip up any day of the week but we like to make a big batch on the weekends to have while watching the big games with friends. Keep staple ingredients such as almond flour, spices and mustard stocked to ensure you can bake these in a pinch, you’ll be glad you did!

Prep Time: 5 minutes
Cooking Time: 20 minutes

Chicken Tenders:
1 pound of boneless & skinless chicken tenders
1 cup almond flour
2 teaspoons sea salt
1 teaspoon black pepper
2 teaspoons garlic powder
2 teaspoons smoked paprika
Mustard Sauce:
4 tablespoons yellow mustard
4 tablespoons stoneground mustard
5 tablespoons olive oil
Sprinkle of black pepper


Preheat your oven to 400 degrees Fahrenheit.

Pat tenders with a paper towel to remove their excess moisture.

Add almond flour, sea salt, black pepper, garlic powder and smoked paprika to a shallow bowl and stir to combine.

With your hands, place each tender in the almond meal mixture and pat well until it is fully coated in it.

Place each coated tender on a baking sheet lined with parchment paper.

Bake about 20 minutes, or until the chicken is fully cooked and the almond meal mixture has begun to brown.

While tenders are baking, mix mustard sauce ingredients well and sprinkle with black pepper.

Serve tenders with mustard sauce and keto-friendly veggies.

Store any leftovers in a glass container in the fridge for up to 3 days.


Calories: 423
Carbs: 9
Net Carbs: 6
Protein: 31
Fat: 31