Chicken Tenders with Sweet Potato Fries & Honey Mustard Sauce
This complete meal is full of lean protein, wholesome fats, and loads of flavor—all while being incredibly easy to make. We’re using free-range, grass-fed chicken tenderloins for tender, nutrient-rich chicken, coated in a crunchy almond flour mixture seasoned with garlic, onion, and paprika. Paired with crispy roasted sweet potato fries—rich in beta-carotene, fiber, and natural sweetness—and served with a tangy, protein-packed Greek yogurt honey mustard dipping sauce, this dish is the ultimate weeknight dinner or family meal.
4
Serving size
45
Chicken
Keto-Friendly
30g Protein
Ingredients
For the Chicken Tenders:
Fresh:
1 lb chicken tenderloins (or chicken breast cut into strips)
2 large eggs, lightly beaten
Staple:
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika
1 cup almond flour
1 teaspoon salt (to taste; using Natural Redmond Real Salt)
1 teaspoon freshly ground black pepper (to taste)
Cooking spray or a light drizzle of olive oil
(Optional: Ziplock bag for coating the chicken
For Sweet Potato Fries:
Fresh:
2 medium sweet potatoes, cut into fries or wedges
Staple:
2 tablespoons olive oil
1 teaspoon salt (to taste; using Natural Redmond Real Salt)
1 teaspoon freshly ground black pepper (to taste)
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 tablespoon tapioca flour
For Honey Mustard:
Fresh:
1/3 cup plain Greek yogurt
1/2 teaspoon lemon juice
Staple:
2 tablespoons brown mustard
2 tablespoons honey
1 teaspoon salt (to taste; using Natural Redmond Real Salt)
1 teaspoon freshly ground black pepper (to taste)
Free-range organic meat and organic non-gmo veggies are linked where available
4
Serving size
Directions
Print RecipeMake Sweet Potato Fries:
1. Preheat your oven to 425°F (200°C) and line a baking sheet with unbleached parchment paper.
2. Arrange the sweet potato fries in a single layer on the baking sheet.
3. In a large bowl, toss the fries with olive oil.Then add the tapioca flour, salt, pepper, smoked paprika, and garlic powder, and toss until the fries are evenly coated and the flour has fully absorbed into the oil.
4. Bake for 25–30 minutes, flipping the fries halfway through, until they are crispy on the edges and tender inside.
Make Chicken Tenders:
5. In one shallow bowl, beat the eggs.
6. In another container (or ziplock bag), combine the almond flour, salt, pepper, garlic powder, onion powder, and paprika.
7. Dip each chicken tender first into the egg, then transfer it to the almond mixture and mix. If using a ziplock bag, shake well to ensure an even coating.
8. Arrange the coated chicken tenders on a baking sheet lined with a wire rack, and lightly spray or drizzle with olive oil.
9. Bake for 15–18 minutes, turning once halfway through, until the chicken is cooked through and the coating is golden and crispy.
Make Honey Mustard Dipping Sauce:
10. While the chicken is baking, whisk together the Greek yogurt, Dijon mustard, honey, and lemon juice in a small bowl until smooth.
11. Season with a pinch of salt and pepper, and refrigerate until ready to serve.
To Serve:
12. Arrange the baked chicken tenders and crispy sweet potato fries on a plate
13. Serve with a generous side of the honey mustard dipping sauce.
14. Enjoy your wholesome, tasty meal—perfect for a family dinner or a satisfying weeknight treat!
Total Macros:
Calories: 500 calories
Protein: 37 grams
Carbohydrates: 31 grams
Fat: 27 grams
Nutrition Facts:
Chicken tenderloins provide a lean, high-quality protein source that's essential for muscle repair and energy production. When using free-range, grass-fed chicken, you also get a better omega-6 to omega-3balance and higher levels of vitamins D and E, which are great for immune function and overall wellness.
Almond flour, used for the crunchy coating, is a nutrient-dense alternative to traditional flours. It’s rich in healthy fats, vitamin E, and fiber, all of which support heart health and help keep you feeling full longer.
Sweet potatoes are a powerhouse of beta-carotene, which your body converts into vitamin A. This nutrient supports healthy vision, boosts immunity, and promotes vibrant skin. They’re also high in fiber and have a lower glycemic index compared to white potatoes, making them a smart choice for steady blood sugar levels.
The honey mustard dipping sauce made with Greek yogurt not only adds a tangy, satisfying flavor but also brings probiotics into the mix, which can help improve digestion and support a healthy gut.
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