Cornflake Chicken Tenders

Forget every chicken tender you’ve ever had.

These cornflake-crusted beauties are about to ruin all other chicken tenders for you forever. That earth-shattering CRUNCH when you bite in? It’s the sound of dinnertime victory that’ll have everyone at the table suddenly very, very quiet—except for the occasional “mmm” between bites.

What makes these tenders magical is the perfect contrast between the super crispy, golden exterior and the juicy, tender chicken inside. And the best part?

They’re baked, not fried! You get all that satisfying crunch without the mess or guilt of deep frying. Plus, the honey mustard dipping sauce brings a sweet-tangy kick that’ll have you licking your fingers when nobody’s looking (or even when they are—no judgment here).

Ingredients

For the Chicken Tenders:

• 2 lbs chicken tenders (approximately 12 strips)
• 2/3 cup all-purpose flour
• 1 tsp kosher salt
• 1 tsp Italian seasoning
• 1/4 tsp chili powder
• 2 large eggs, whisked
• 2 Tbsp water
• 3 cups cornflakes, crushed
• Non-stick baking spray

For the Honey Mustard Sauce:

• 1/4 cup honey
• 1/4 cup Dijon mustard
• 1/4 cup mayonnaise
• 1 Tbsp distilled white vinegar
• 1/4 tsp salt
• 1 pinch cayenne pepper

Steps

1. Preheat your oven to 450°F (232°C). This high temperature is crucial for achieving that crispy exterior while keeping the chicken juicy inside. Make sure your oven is fully preheated before adding the chicken.
2. Line a baking sheet with foil and place a wire rack on top. The rack allows hot air to circulate around the entire tender, resulting in even crispiness on all sides. Spray thoroughly with non-stick spray to prevent sticking. If you don’t have a rack, you can place directly on the foil but will need to flip halfway through baking.
3. Crush the 3 cups of cornflakes until they’re fine crumbs but still have some texture. You can place them in a ziplock bag and crush with a rolling pin (therapeutic!), or pulse in a food processor for 10-15 seconds. Don’t pulverize them into dust—some texture creates those beautiful craggy, crispy bits.
4. Set up your dredging station with three shallow dishes in this order:

• First dish: Combine the 2/3 cup flour, 1 tsp kosher salt, 1 tsp Italian seasoning, and 1/4 tsp chili powder. Whisk to distribute the seasonings evenly.
• Second dish: Whisk together the 2 eggs and 2 Tbsp water until completely combined. The water thins the egg slightly for a more even coating.
• Third dish: Add your crushed cornflakes.

1. Working with one chicken tender at a time, dredge in the flour mixture, coating completely and shaking off excess. Too much flour will create a gummy layer under the cornflakes.
2. Dip the floured tender into the egg wash, allowing excess to drip off. If egg wash is dripping too much, your coating will slide off during baking.
3. Finally, press the tender into the cornflakes, flipping and pressing gently to adhere the flakes to all surfaces. The pressing motion is key—don’t just roll it around. For extra crispiness, press a second time with a fresh handful of cornflakes.
4. Transfer each coated tender to your prepared baking rack, leaving at least 1 inch of space between each piece for proper air circulation and crispiness.
5. Bake in the preheated oven for 15-20 minutes until the coating is golden brown and the chicken reaches an internal temperature of 165°F (74°C) when tested with a meat thermometer. If the cornflakes are browning too quickly but chicken isn’t done, loosely tent with foil for the remaining cook time.
6. While the chicken bakes, prepare the honey mustard sauce by whisking together 1/4 cup honey, 1/4 cup Dijon mustard, 1/4 cup mayonnaise, 1 Tbsp vinegar, 1/4 tsp salt, and a pinch of cayenne until completely smooth. For a spicier sauce, add an additional pinch of cayenne.
7. Let the chicken tenders rest for 3-5 minutes after removing from the oven. This allows the juices to redistribute throughout the meat, keeping it moist.
8. Serve immediately with the honey mustard sauce. These are at their crispiest when fresh from the oven!

Smart Swaps

• Use gluten-free flour and gluten-free cornflakes for a celiac-friendly version (same measurements)
• Swap the all-purpose flour for almond flour (use 3/4 cup instead of 2/3 cup) for a lower-carb option
• Replace eggs with 1/3 cup buttermilk for a dairy-based coating that adds tanginess
• Try crushed rice cereal or panko breadcrumbs (same 3 cup measurement) if you’re out of cornflakes

Make It Diabetes-Friendly

• Use crushed pork rinds instead of cornflakes (same 3 cup measurement) to reduce carbs by approximately 18g per serving
• For the honey mustard sauce, replace the 1/4 cup honey with 2 Tbsp sugar-free maple syrup mixed with 1 tsp monk fruit sweetener, reducing sugar content by about 16g
• Serve with a side of non-starchy vegetables like roasted broccoli or a side salad to lower the meal’s glycemic impact
• Portion control: stick to 2 tenders per serving and pair with fiber-rich vegetables to slow glucose absorption

Pro Tips

• Pat chicken tenders dry with paper towels before coating for better adhesion
• Double-dip for extra crunch: after the first cornflake coating, quickly dip back in egg wash and cornflakes again
• For meal prep, bake these completely, cool, then freeze. Reheat in a 400°F (205°C) oven for 10-12 minutes until crispy again
• The key to non-soggy tenders is the wire rack during baking—don’t skip this if possible!
• Crush the cornflakes just before coating for maximum crispiness; they absorb moisture quickly