Baked Chicken Tenders and Krispy Kale Chips

Categories > Dinner, Entrees, Gluten Free, Grain Free, High Protein, Paleo

Baked Chicken Tenders and Krispy Kale Chips


Okay, we’re all grown-ups here, but we still love chicken fingers. There’s something so satisfying about a crunchy strip of chicken dipped in honey mustard.

This recipe allows you to enjoy them while still adult-ing.

Instead of breadcrumbs, we get fancy and use seeds and herbs to coat the chicken. We make our own clean, healthy honey mustard. Then, we serve the strips alongside kale chips instead of french fries.

Now that we’re totally acting our age, do we also have to deal with the laundry we’ve been ignoring for weeks?


1 egg white

1 tablespoon sesame seeds

1 tablespoon shelled roasted sunflower seeds, finely chopped

3/4 teaspoon finely chopped sage

1/8 teaspoon freshly ground black pepper

2 boneless, skinless chicken tenders (2 ounces each)

1 1/2 cups packed kale cut into 1 1/2" pieces

1 teaspoon minced garlic

1 teaspoon olive oil

1/2 teaspoon sesame seeds

1 tablespoon spicy brown mustard

1 teaspoon honey



  1. Preheat oven to 400˚F. Coat baking sheet with cooking spray.
  2. Place egg white in shallow bowl. Combine sesame seeds, sunflower seeds, sage, and black pepper in another small bowl.
  3. Using a fork, dip tenders in egg white to coat both sides, then dip in sesame seed mixture, coating both sides. Transfer to one half of baking sheet and mist surface of chicken with cooking spray. Flip tenders with fork and mist other side.
  4. Combine kale, garlic, oil, and sesame seeds in small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to other half of baking sheet. (Note: Kale does not need to be in single layer.)
  5. Bake 15 to 17 minutes, or until chicken is cooked through and kale is crisp and edges are browned. Flip tenders and toss kale halfway through cooking time.
  6. Combine mustard and honey in small bowl and serve as dipping sauce for tenders.

Buh bye, breadcrumbs. Who needs ’em when you can get the same crispy texture from super healthy sesame and sunflower seeds?  Serve the tenders with kale chips, and it’s a nutrient-packed meal everyone (including your kids!) will love.

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