Baked hot/sweet chicken tenders (low FODMAP)

45 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • These chicken tenders aren’t just for kids and we know you love them too! Baked with a crunchy pretzel coating and served with a hot/sweet sauce, these "grown-up" chicken tenders make a great appetizer or even a main course paired with a hearty salad. We’ve used Smoke n Sanity’s seasonings that are Monash University low FODMAP certified for this recipe, but we have also provided a pantry-staple alternative for this seasoning.

INGREDIENTS:

1/4 cup Dijon mustard

1/4 cup lactose-free sour cream

2 tablespoons maple syrup

2 pounds boneless chicken tenders or chicken breast cut into small fillets

4 cups finely crushed gluten-free salted pretzels

2 teaspoons Smoke n Sanity Triple S Low FODMAP seasoning

OR: 1 teaspoon chili powder, 1/2 teaspoon smoked paprika, and 1/2 teaspoon black pepper

Garlic-infused extra virgin olive oil for brushing

Ranch dressing for serving (optional - recipe below)

INGREDIENTS HOT/SWEET SAUCE:

1/4 cup maple syrup

3 tablespoons salted butter

1/4-1/2 teaspoon cayenne pepper (use more or less to your taste)

1 teaspoon Smoke n Sanity Triple S Low FODMAP seasoning

OR: 1/2 teaspoon chili powder, 1/4 teaspoon smoked paprika and 1/4 teaspoon pepper

Kosher salt

DIRECTIONS:

In a bowl, whisk together the mustard, sour cream, and maple syrup. Add the chicken and toss well to coat.

Preheat the oven to 425 degrees F. Line a baking sheet with parchment.

Add the pretzel crumbs, Smoke n Sanity seasoning (or paprika, chili powder, and pepper) to a medium-sized bowl. Stir to combine.

Remove each piece of chicken from the honey mustard, and dredge through the pretzel crumbs, pressing gently to adhere. Place on the prepared baking sheet. Repeat until all the chicken has been used. Make sure not to crowd your pan, if necessary use two baking sheets. Lightly brush/drizzle the chicken with olive oil. Transfer to the oven and bake for 15-20 minutes or until the chicken is cooked through.

Meanwhile, make the hot/sweet sauce and ranch dip (if using).

Serve the chicken topped with flaky salt, hot/sweet sauce, and ranch dip.

HOT/SWEET SAUCE:

Melt together the maple syrup, butter, cayenne, Smoke n Sanity seasoning (or paprika, chili powder, and pepper), and a pinch of salt. 

RANCH DIP:

1/2 cup lactose-free sour cream

1 teaspoon Smoke n Sanity SPG seasoning

Stir to combine. Let sit for 15 minutes and stir again before serving.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.