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dipping rice crispy baked chicken into healthy honey mustard
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4 from 1 vote

Rice crispy chicken

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.
Prep Time5 mins
Total Time5 mins
Course: Dinner
Cuisine: American
Keyword: buffalo chicken, gluten free, healthy dinner
Servings: 4
Calories: 409kcal


For the chicken:

  • 1 lb chicken tenders
  • 2 eggs
  • 2 cups gluten free rice cereal no sugar added
  • ½ teaspoon fine grain sea salt
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • ¼ teaspoon black pepper

Honey mustard:

  • 1/4 cup raw honey
  • 1/4 cup paleo mayonnaise homemade or store bought
  • 1/4 cup Dijon mustard
  • 1 tablespoon white distilled vinegar or lemon juice
  • 1/4 teaspoon paprika


  • Preheat oven to 400. Line a large baking sheet with parchment paper or a silpat mat and set aside.
  • Pat chicken dry and use knife or chick shears to clean off any extra fat. Set aside.
  • Place the rice cereal in gallon plastic bag with the salt, garlic powder, paprika and black pepper.
  • Add the eggs to a separate medium bowl and whisk gently. 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 preheated oven for 15-20 minutes or until chicken reaches an internal temperature of 165°F.
  • While the chicken is baking, make the honey mustard. Add all of the honey mustard ingredients to a small dish and whisk until smooth.


Nutrition information is based on chicken and honey mustard.


Serving: 1g | Calories: 409kcal | Carbohydrates: 29g | Protein: 37g | Fat: 16.1g | Saturated Fat: 3.8g | Cholesterol: 187mg | Sodium: 702mg | Fiber: 1g | Sugar: 18g