Cornmeal-Crusted Chicken Nuggets with Non-Fat Honey Mustard Dipping Sauce

Looking for a meal your kids will love, but you won’t feel guilty giving to them? Try tossing chicken tenders with cornmeal – it gives them great crunch without deep-frying. The non-fat honey mustard dipping sauce is a great alternative to mayo-based sauces – it cuts the calories and is still creamy and flavorful. Not only will kids love this meal, adults will, too!

Tip: Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. 


  • 1 pound chicken tenders, cut in half crosswise (see tip above)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil
Dipping sauce:
  • 1/2 cup plain fat-free Greek yogurt
  • 1/4 cup honey
  • 1/4 cup spicy brown mustard
  • 2 tablespoons lemon juice


  1. Stir yogurt, honey, mustard, and lemon juice in a bowl until evenly mixed.
  2. Store in a covered container in the refrigerator until ready to serve.
  3. Sprinkle chicken tenders with salt and pepper.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  6. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the honey mustard dipping sauce

Nutritional Info

Nuggets (Makes 4 Servings)

Per serving: 184 Calories; 5 g Fat; 7g carbs, 35g protein, 62g salt, 0g sugar

Dipping sauce (makes 16 servings)

Per serving (1 serving = 1 tbsp): 25 calories, 0g fat, 5g carbs, 1g protein, 63g sodium, 5g sugar


We offer several options of personal training to meet every goal and fitness level

Watch This Quick Video

Play Video

Step 1: Enter Your Information Below

Step 1: Enter Your Information Below

Step 1: Enter Your Information Below