Healthy Seed-Crusted Chicken Tenders with Maple Sriracha Sauce
Juicy chicken tenders are coated in a crunchy, flavorful crust made from a mix of nutritious seeds and seasonings, then baked to golden perfection. Served with a bold and balanced maple-sriracha dipping sauce, this recipe is clean, comforting, and irresistibly craveable.
⏱ Time:
Prep: 15 minutes
Cook: 20–22 minutes
Total: ~35 minutes
Ingredients
For the Chicken:
1 lb (450g) chicken tenders or breast sliced into strips
¼ cup almond flour (or whole wheat flour)
1 large egg, beaten with 1 tbsp water
½ cup mixed seeds (e.g., sesame, pumpkin, sunflower, flax, chia)
2 tbsp panko breadcrumbs (optional, for extra crispiness)
½ tsp garlic powder
½ tsp paprika
Salt and pepper, to taste
Olive oil spray or drizzle
For the Maple Sriracha Sauce:
2 tbsp pure maple syrup
1 tbsp sriracha sauce (adjust to spice preference)
1 tsp Dijon mustard (optional)
1 tsp soy sauce or tamari
½ tsp fresh lime or lemon juice
Instructions
1. Preheat Oven:
Preheat to 425°F (220°C). Line a baking sheet with parchment paper and lightly oil or spray it.
2. Prep Coating Stations:
Set up 3 shallow bowls:
Bowl 1: Almond flour mixed with garlic powder, paprika, salt & pepper
Bowl 2: Beaten egg + 1 tbsp water
Bowl 3: Mixed seeds + panko (if using)
3. Coat the Chicken:
Dredge each chicken strip in the seasoned flour.
Dip into the egg wash.
Press into the seed mixture, coating well on all sides.
Place coated tenders on the baking sheet. Lightly spray or drizzle with olive oil.
4. Bake:
Bake for 20–22 minutes, flipping halfway through, until golden and cooked through (internal temp: 165°F / 74°C).
Optional: Broil for 1–2 minutes at the end for extra crisp.
5. Make the Sauce:
In a small bowl, whisk together maple syrup, sriracha, Dijon mustard, soy sauce, and lime juice.
6. Serve:
Serve tenders hot with dipping sauce on the side or drizzled on top. Garnish with chopped parsley or sesame seeds if desired.
Tips:
Use: unsweetened seeds only — avoid salted or flavored ones.
Add crushed: cornflakes or crispy quinoa for more crunch.
For less spice: reduce sriracha and add a splash of Greek yogurt to mellow the sauce.
❓ Frequently asked questions FAQ:
Q: Can I air fry these?
A: Yes! Air fry at 400°F (200°C) for 10–12 minutes, flipping halfway.
Q: How long do they last?
A: Store in the fridge for up to 3 days. Reheat in oven or air fryer for best results.
Q: Can I freeze them?
A: Yes. Freeze raw coated tenders, then bake from frozen at 425°F for 25–30 minutes.
Nutrition information
Calories: ~320
Protein: 30g
Carbs: 12g
Fat: 18g
Fiber: 3g