Buttermilk Cornbread Crusted Chicken Tenders

Friends, here is the deal–I have eaten my fair share of fried chicken in my day. I used to be on a diet of fast food, chicken nuggets and french fries. With tons of ranch. It was delicious. So yeah, I’ve had enough fried foods to last a life time, so unless it’s a sweet potato fry, I really try my best to steer clear these days. At least I lived it up in my teenage years, right?

Well one thing I love about fried chicken is that it’s super easy to recreate in a healthy way. I feel you can make almost any food healthy, but some are definitely more challenging, and not the same as the original when it comes down to it. Has anyone mastered creme brulee? If so, we should become BFFs because I’d like to eat healthy creme brulee for breakfast, lunch, and dinner for the rest of my life. With calorie free ice cream for dessert. Let’s get to work on this people! Until then, I will get excited about other foods that usually cause heart attacks, but don’t when I make them. Like Buttermilk Cornbread Crusted Chicken Tenders.

Holy crispy chicken goodness! And you know what’s a million times better for you, and even better tasting than globs of ranch dressing? This maple mustard dipping sauce. I’ve started using this stuff on eeeevvvveerryything…salad, chicken, my spoon…

All served up with some delicious crispy kale chips. This dinner was a total hit! Last night was actually the second time I made it. I did a lot of really good cooking while Steve was away (guess I was trying to keep myself busy?) so now I’m trying to recreate it, so I can make him spend many laborious hours photographing it he can taste it too.

Buttermilk Cornbread Crusted Chicken Tenders

yield 10 servings

  • 1 1/2 cups cornbread mix (use gluten-free is applicable)
  • 2 egg whites
  • 1/3 cup reduced fat buttermilk
  • 3 lbs chicken breast
  • garlic pepper to taste

Yes. That’s seriously all you need. I love recipes like that!


  1. Preheat oven to 375. Place a cooling rack inside a large baking sheet, then cover with aluminum foil (optional), and spray with nonstick cooking spray. Measure cornbread mix into a large bowl for coating.
  2. In a medium bowl, beat egg whites and buttermilk together. Add garlic pepper.
  3. Slice chicken into strips.
  4. Dip chicken into egg white/buttermilk mixture, then coat with cornbread mix and lay onto prepared baking sheet. Repeat with all chicken tenders.
  5. Bake for 15 minutes, flip and bake for an addition 15. Then broil for an additional 2 minutes to get a little extra crispiness.
  6. Let stand for 2 minutes then serve with Maple Mustard Sauce.

Maple Mustard Sauce

yield approx 10 servings

  • 1 1/2 cups nonfat plain Greek yogurt
  • 1 tbs spicy brown mustard
  • 1/2 tbs yellow mustard
  • 3 tbs sugar free maple syrup
  • garlic pepper to taste


  1. Whisk all ingredients together, then serve as a dipping sauce or dressing!


    • Ari says

      Drizzle lightly with olive oil, add salt, pepper and paprika, bake @ 400 for 20-25 min until your desired crispiness. I also tend to stir them around half way through so they cook evenly :)


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