This healthy roasted mustard chicken recipe is super simple and wonderfully flavorful. You can serve as is, or serve with rice or salad to enjoy the tasty mustard sauce!
Did you know that chicken tenderloins are also called chicken fingers or chicken strips? Whatever you call them, be sure to make them with a tangy, tangy mustard sauce.
This roasted chicken tenderloin recipe is one of those I keep coming back to when I’m craving something easy, healthy, and delicious! And it will become your favorite too!
Why you should make this recipe
First, the taste is just great. Mustard and chicken go so well together, add a few other simple ingredients and you have incredibly delicious chicken tenderloins.
At first glance, you might think to yourself, “That’s a lot of mustard. Isn’t that super spicy? Well, he sure has some kick, but he’s not that strong. I’ve served it to many different people (including children) and it’s always been a hit!
Secondly, boneless, skinless chicken breasts (or chicken tenderloins) are a fantastic protein option for anyone focused on a healthy diet. They are lean, tasty, easy to prepare and full of protein.
Chicken tenderloins require minimal preparation before cooking as they have little or no fat to cut off. Just toss them in an easy and healthy sauce or marinade and bake. That’s what we’ll do in this recipe!
These oven-baked chicken tenderloins come together so quickly and only take 20 minutes to cook. Dinner doesn’t get any easier!
Ingredients
The simple list of 7 ingredients makes this recipe really easy to make when you’re not planning dinner.
- chicken tenderloins: sometimes referred to as simply chicken tenders; you can also use a whole chicken breast and slice it
- wholegrain mustard: for the best flavor and texture, but if you don’t have whole wheat mustard, the next best option is Dijon mustard.
- fresh tarragon: if you don’t have fresh tarragon, use dried tarragon, but keep in mind that fresh always gives the best flavor (2 teaspoons of dried tarragon equals 2 tablespoons of fresh tarragon).
- lemon juice
- Garlic: as with tarragon, freshly ground garlic is best, but jar-ground garlic works too.
- pepper: sweet smoked paprika is perfect in this recipe, but regular paprika will work too.
- salt and pepper
Step by step instructions
I love how simple this dish is! The mustard sauce is simple to prepare, and the chicken tenders are very easy to cook as long as you keep an eye on them.
Step 1: Preheat oven to 425˚F (220˚C).
Step 2: Combine the mustard, chopped tarragon, lemon juice, garlic, paprika, salt and pepper in a large bowl and mix well.
Step 3: Dry the chicken and add to the mustard sauce. Stir to coat each piece of chicken with the mustard marinade.
Step 4: Transfer the chicken and sauce to a large baking sheet and cover with aluminum foil.
Step 5: Bake until chicken is cooked through, 15 to 20 minutes.
To check the doneness of the chicken fillets, cut one in half. If the juices are clear and the meat is white, it’s ready!
Expert advice
In this recipe, you can use either a whole chicken breast you’ve sliced or smaller chicken tenderloins (often just called chicken tenderloins on the package). Chicken tenderloin is just as lean and nutritious as chicken breast, so it’s a great option if you can get your hands on it.
The exact cooking time depends on the size of your chicken tenders, so you should check several times to make sure they are fully cooked. You never want to eat undercooked chicken, but tenders will dry up if you overcook them.
To tell if the tenderloin is done, cut it in half (where the tenderloin is thickest). If the juice is clear and the meat is white rather than pink, the tenderloins are ready.
A surefire way to tell if your meat is ready is to use an instant-read meat thermometer. The USDA recommends that chicken be cooked to a minimum internal temperature of 165˚F in the thickest part of the meat.
Variations
This roasted chicken tenderloin recipe has a very simple mustard based sauce. While the marinade is simple to prepare, the flavors are full and complex. Most importantly, there is no need to add oil or sugar.
With these delicious and versatile flavors, you really can’t go wrong! But if you want to add more variety, check out these suggestions:
- add a tablespoon or two of sugar-free honey for a honey-mustard sauce
- Toss with a bit of grated Parmesan on top of delicious Parmesan chicken tenderloins
- replace tarragon with other fresh herbs for different flavors such as rosemary, thyme or parsley
Serving suggestions
I love serving these chicken tenders on a bed of low carb steamed veggies and cauliflower rice so the rice can absorb more of the mustard sauce. I also like to toss leftovers into leafy greens and use mustard dressing as a tasty salad dressing.
Other ways to enjoy roasted chicken tenderloins are to wrap lettuce or simply with vegetables for a quick and healthy meal.
Storage instructions
Leftover roasted chicken tenderloin can be stored in an airtight container in the fridge for 3-4 days.
You can easily reheat in the microwave or chilled in a salad.
Nutrition
Oven-baked chicken preparations are naturally gluten-free and dairy-free, making them a great, easy dinner option for most people.
But what I like most about this recipe is that these preserves are a great source of protein. A 4-ounce serving of roasted chicken tenderloin contains a whopping 28.5 grams of protein and only 2.1 grams of net carbs.
Frequently asked questions
According to the CDC and professional chefs around the world, you should not wash raw chicken before cooking it. Washing chicken can actually spread more germs and increase the risk of cross-contamination. Cooking the chicken thoroughly will kill any bacteria, so washing it is not necessary.
Chicken tenders often have a tendon or what some call a vein that runs through the entire tenderloin. Although a bit tough when cooked, the tendon is edible, so it’s up to you whether you want to remove it.
Boneless, skinless chicken doesn’t need much time in the oven. in 425˚F, chicken tenderloin should take no more than 15-20 minutes, especially in aluminum foil. The cooking time will depend on the thickness of the tenderloin. The best way to tell if the meat is ready is to insert an instant-read meat thermometer into the thickest part of the chicken, and when it reads 165˚F, your chicken is ready.
Other delicious and healthy chicken recipes
I love finding ever more delicious ways to incorporate chicken as a lean and healthy protein. If you do too, here are some other recipes you’ll love:
For even more inspiration for delicious meals containing chicken, check out this roundup of the best diabetes chicken recipes.
When you try this dish, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Mustard Roast Chickens
This healthy roasted mustard chicken recipe is super simple and wonderfully flavorful. You can serve as is, or serve with rice or salad to enjoy the tasty mustard sauce!
Portions:4
Instructions
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Preheat oven to 425˚F (220˚c)
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Combine the mustard, tarragon, lemon juice, garlic, paprika, salt, and pepper in a large bowl and mix well.
½ cup whole grain mustard, 2 tablespoons chopped fresh tarragon, 1 tablespoon of lemon juice, 1 garlic clove, ½ teaspoon paprika, ½ teaspoon of pepper, ¼ teaspoon kosher salt
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Dry the chicken tenderloins. Add the chicken to the bowl with the mustard sauce and toss to coat each piece of chicken with the sauce.
1 pound of chicken preparations
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Transfer the chicken with the sauce to a large baking dish. Cover with aluminum foil.
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Bake for 15-20 minutes or until the chicken is thoroughly cooked. Remove from the oven and set aside for 5 minutes to allow the juices to spread throughout the meat. Garnish with extra tarragon and serve.
extra tarragon for decoration
Notes to the recipe
Chicken Food Safety: To check the readiness of the chicken tenderloins, cut them in the thickest part of the tenderloin. If the juice is clear and the meat is white instead of pink, the tenderloins are fully cooked. Alternatively, you can use an instant-read meat thermometer and insert it into the thickest part. After registering 165˚fthe chicken is ready.
Serving suggestions: You can serve the chicken on its own or consider serving it with something to absorb the mustard sauce, such as rice or green leaves.
Storage: Roasted chicken tenderloin can be stored in the refrigerator in an airtight container for 3-4 days.
Nutritional information per serving
Nutrition Facts
Mustard Roast Chickens
Amount per serving
Calories 195
41 calories from fat
% Daily Value*
Fat 4.6g7%
Saturated fat 0.3g2%
Trans fats 0.1g
polyunsaturated fats 0.3g
monounsaturated fats 0.3g
cholesterol 65.8 mg22%
Sodium 808 mg34%
Potassium 289 mg8%
Carbohydrates 3.5g1%
Fiber 1.4g6%
Sugar 2.1g2%
Protein 28.5g57%
Vitamin C 1.9 mg2%
Calcium 11 mg1%
Iron 0.8 mg4%
Net carbs 2.1g
* Daily percentages are based on a 2000 calorie diet.
#Mustard #Roast #Chickens
