Oven-Baked Grape Nuts Chicken Tenders


Chicken Tenders:

  • 1 pound chicken breasts (4 breasts or 14 – 16 tenders)
  • 1/2 cup low-fat buttermilk
  • 1 Tablespoon extra virgin olive oil
  • 1-1/2 teaspoons whole cumin seeds
  • 1 cup Grape-Nuts
  • 1 teaspoon paprika
  • 1/2 teaspoon table salt
  • 1/8 teaspoon black pepper

Greek Yogurt Honey Mustard Dip:

  • 6 ounce container fat-free plain Greek yogurt
  • 1 Tablespoon whole grain Dijon-style mustard
  • 1 teaspoon honey


  1. Place chicken and buttermilk in a shallow pan and toss to coat; lay pieces flat side-by-side.  Cover with plastic wrap and refrigerate while preparing other ingredients, or chicken can be chilled as long as overnight.
  2. Preheat oven to 400 degrees.  Spread the olive oil evenly in a jelly roll pan or shallow roasting pan; set aside.
  3. Place cumin seeds in a small heavy skillet over medium heat.  Toast seeds, shaking pan frequently, until they become fragrant and lightly browned, about 2-1/2 minutes.  Place seeds in a food processor or blender along with the Grape Nuts, paprika, salt, and pepper.  Process until cereal forms fine crumbs.  Transfer mixture to a shallow plate or pie plate.
  4. Remove chicken pieces from buttermilk one at a time and coat each piece all over in cereal mixture, shaking off excess.  Place chicken side-by-side in prepared pan; discard buttermilk.  Bake chicken for 4-6 minutes per side for tenders, or 10 – 12 minutes for breasts, depending on the thickness, until they are crispy and cooked through. Serve with yogurt dipping sauce:  stir together all dip ingredients until blended.  Serves 4-6.

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Grape Nuts