Crispy Chicken Tenders with Maple-Mustard Dip and Sheet-Pan Roasted Veggies
- Serves
- 4 servings
- Prep
- 10 min
- Cook
- 20 min
- Cost
- $16.25
- Nutrition
- 540 cal · 42g protein
- quick
- sheet-pan
- kid-favorite
🍳 1 pan + 1 bowl · Picky-eater safe bet: plain chicken, sauce on the side · kept by 4 families
Crispy Chicken Tenders with Maple-Mustard Dip and Sheet-Pan Roasted Veggies is a weeknight dinner that serves 4 and is on the table in about 30 minutes, for around $16 in groceries. You'll need 1 pan + 1 bowl, and the 10 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain chicken, sauce on the side works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Steamed rice (20 min)
Contains: Gluten— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- Rimmed half-sheet panDon't have one? Amazon →
- Parchment paperDon't have one? Amazon →
- Heavy-duty foilDon't have one? Amazon →
- 12-inch locking tongsDon't have one? Amazon →
- Balloon whiskDon't have one? Amazon →
- Instant-read meat thermometerDon't have one? Amazon →
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Ingredients
- 1½ lb chicken breast tenders
- 1 lb broccoli florets
- 1 lb cherry tomatoes
- 1 cup panko breadcrumbs
- 1/4 cup maple syrup
- 1/4 cup Dijon mustard
- 3 tbsp vegetable oil
- 1/4 tsp red pepper flakes
- 1/2 tsp salt
- 1/4 tsp black pepper
Steps
- Preheat oven to 425°F; line a large sheet pan with foil and divide into two sections.
- Toss broccoli and tomatoes with 1 tablespoon oil on one section of the pan; coat chicken tenders with remaining oil, roll in panko mixed with salt and pepper, and arrange on the other section.
- Roast everything 18–20 minutes until chicken reaches 165°F internal temperature and broccoli is tender and slightly charred.
- While food roasts, whisk together maple syrup, Dijon mustard, and red pepper flakes in a small bowl for dipping sauce.
- Serve chicken tenders with roasted vegetables and maple-mustard sauce on the side.
- Picky eater tip: serve the plain chicken tenders with the dip on the side, and let them skip the veggies they don't like.
- Make ahead: chop the broccoli and mix the dip up to 2 days ahead and keep both in the fridge.
On the side: Steamed rice (20 min)
1 cup long grain white rice
- Rinse the rice. Bring twice as much water as rice to a boil with a pinch of salt, stir in the rice, cover and simmer on low for 18 minutes.
- Take it off the heat, keep the lid on 5 minutes, then fluff with a fork.
Nutrition per serving
- Protein
- 42 g
- Carbohydrates
- 38 g
- Fiber
- 4 g
- Sugar
- 9 g
- Fat
- 20 g
- Saturated fat
- 4 g
- Sodium
- 780 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: Laårk Boshoff / Unsplash