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Rice crispy chicken tenders are an easy and gluten free dinner you can have on the table in under 30 minutes! The healthy honey mustard dipping sauce is sweet and tangy and this dinner recipe will change your weeknights forever.
I was first introduced to rice crispy chicken years ago when a friend of mine’s mom would make if for us when we got together. It was made with butter and sugary cereal, but man was it delicious.
As I was brainstorming gluten free dinner ideas for all of you I remembered this meal and decided I needed to make a healthier version for all of you! And who doesn’t love a crispy chicken tender with honey mustard? Game changer.
The chicken tenders are coated in an egg wash to help the crispy cereal stick to the outside. When they’re baked in the oven the cereal gets golden brown and the juices from chicken and cereal create a caramely crispy coating that’s to do for. Dip that in the honey mustard and you won’t regret this 30 minute meal.
Ingredients for rice crispy chicken:
- Rice crispy cereal of course! Look for a gluten free rice cereal that doesn’t have any added sugar or minimal sugar in it. I love to get mine on Thrive Market, but you can find it at your grocery store too!
- Chicken tenders are delicious in this recipe instead of chicken breasts. Feels like you’re eating fried chicken fingers from childhood!
- Spices like paprika and salt and pepper are mixed in with the cereal to give the chicken extra flavor.
- The honey mustard is just as it sounds! Honey, mustard, spices and a little paleo mayo to make it creamy.
How to make rice crispy chicken:
- Start by whisking your eggs together to make a wash in a medium bowl and set it aside.
- Next, place the rice cereal in gallon plastic bag with the salt, garlic powder, paprika and black pepper. Dip each chicken tender into the egg mixture then add to the cereal mixture in the bag. Shake well to coat each chicken tender with the cereal and spices.
- Transfer the chicken to the prepared baking sheet, leaving space between each tender. Add any leftover cereal to the top of each tender and press gently to help it stick to the chicken.
- Bake chicken in a preheated oven for 15-20 minutes or until chicken reaches an internal temperature of 165°F.
- Make the easy honey mustard while the chicken is baking!
If you love this recipe, don’t forget to follow me on Instagram and tag me with @what_mollymade so I can see it and feature you.
What to serve with rice crispy baked chicken:
- Brown rice or cauliflower rice
- Roasted veggies
- Avocado pasta salad
- Sweet potato salad
Rice crispy chicken
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Ingredients
- 1 1/2 lbs chicken tenders tendon removed
- 1/3 cup flour gluten-free if needed
- 2 large eggs
- 2 cups rice cereal
- 1 teaspoon kosher salt
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- Ranch or honey mustard for dipping
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Add the flour and eggs to two separate bowls. Mix the rice cereal and spices in a separate third bowl.1/3 cup flour, 2 large eggs, 2 cups rice cereal, 1 teaspoon kosher salt, 1 teaspoon garlic powder, 1/2 teaspoon onion powder, 1 teaspoon paprika, 1/4 teaspoon black pepper
- Pat the chicken dry with paper towels. Dip the chicken tenders in the flour, then eggs, then rice krispie mixture. Arrange them in a single layer on the baking sheet.1 1/2 lbs chicken tenders
- Bake them in the preheated oven for 12-15 minutes, until the internal temperature reaches 160°F (target temp is 165 as it rests/cools).
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
