Gluten-Free Dairy-Free Honey Mustard Chicken Tenders
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Crispy baked chicken tenders tossed in a sweet honey-mustard glaze — naturally gluten-free and dairy-free, with a sticky finish kids adore.
Crisp on the outside, juicy inside, and finished with a glossy honey-mustard glaze — these chicken tenders skip wheat and dairy without losing an ounce of party energy. A gluten-free crust gets golden and crunchy in the oven, then a warm honey-mustard sauce clings to every strip for that sticky-sweet finish kids fight over. Nut-free as written and easy to love, they're a dinner that feels like a fun-night restaurant order from your own kitchen.
🥄 Ingredients
- 🫗 500g chicken breast or tenders, cut into strips
- 🫗 1/2 cup (60g) gluten-free flour or potato starch
- 🫗 2 eggs, whisked (or flax egg for egg-free)
- 🫗 1 cup (90g) cornmeal or GF breadcrumbs
- 🫗 1 tsp garlic powder, 1/2 tsp paprika, salt, and black pepper
- 🫗 3 tbsp oil (for brushing)
- 🫗 For the glaze: 3 tbsp honey, 2 tbsp Dijon mustard (check label), 1 tbsp dairy-free milk, 1 tsp apple cider vinegar
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
**Preheat the oven to 210°C (425°F)** and line a sheet pan.
**Set up a breading station**: flour, then beaten egg, then the cornmeal-spice mix.
**Coat each tender**, shaking off the excess, and place on the pan.
**Brush lightly with oil** and bake 18–20 minutes, flipping once, until golden and cooked through.
**Whisk the glaze ingredients** in a small pan and warm gently.
**Toss or drizzle the finished tenders** with the glaze and serve.
⚠️ Common Mistakes
- ✕
Soggy coating from wet chicken; pat dry first.
- ✕
Burnt glaze — warm it gently and never boil.
- ✕
Dense crumbs that fall off; press and let them rest 5 minutes.
- ✕
Overcooked chicken; watch the timer.
🔄 Variations
Smoky twist: add smoked paprika to the crumbs and glaze.
Extra crunchy: double-dip (flour, egg, crumbs, egg, crumbs).
Milder glaze: halve the mustard for younger tongues.
Dip side: keep glaze separate for a DIY dip.
🧊 Storage
- 📦
Keeps 3 days refrigerated; reheat in a hot oven, re-glazing lightly.
💡 Chef Tips
Press the coating firmly so it clings during flipping.
A single layer on the pan keeps everything crisp.
Glaze at the end so the crust stays crunchy.
Pull at 74°C internal for juicy, never-dry chicken.
❓ FAQ
Is this really gluten-free? Yes — GF flour and cornmeal make the crust.
Can I make it dairy-free honey mustard? Already done — dairy-free milk holds the glaze together.
Are they nut-free? Yes, no nuts in the coating or glaze.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →