Crispy Rice Krispie Chicken Tenders with Garlic Sweet Potato Wedges, Roasted Vegetables & Creamy Honey-Mustard Dip

These Rice Krispie Chicken tenders are oven-baked, gluten-free, and ready in under 30 minutes. With a crunchy rice cereal coating and sweet dipping sauce, they’re a healthier take on a nostalgic classic. Perfect for busy weeknights, picky eaters, or anyone craving crispy comfort food

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Prepare the sweet potato wedges Preheat the oven to 220°C. Wash the sweet potatoes and cut them into evenly sized wedges, leaving the skin on. Toss with olive oil, garlic powder, smoked paprika, rosemary, salt and pepper. Arrange on a baking tray and roast for approximately 30–35 minutes, turning halfway, until golden and tender.

Step 2

Roast the vegetables and chickpeas Pat the drained chickpeas dry. Toss the chickpeas and sliced carrots with some of the olive oil, salt and pepper. Place on a second baking tray approximately 20–25 minutes before the potatoes finish. Add the broccoli and remaining oil for the last 15–18 minutes. Roast until the carrots are tender, the broccoli has browned edges and the chickpeas are lightly crisp. Finish with fresh lemon juice.

Step 3

Prepare the crispy rice coating Arrange three shallow bowls. Use the first for gluten-free flour and the second for beaten egg. In the third, combine the gluten-free crispy rice cereal, salt, garlic powder, onion powder, paprika and black pepper. Lightly crush the cereal with your hands so you have a mixture of small pieces and larger crispy flakes.

Step 4

Coat the chicken tenders Pat the chicken dry with paper towels. Dip each tender into the flour, then the beaten egg, and finally the crispy cereal coating. Press gently to help the cereal adhere. Arrange the chicken in a single layer on a parchment-lined baking tray, ensuring the tenders don't touch.

Step 5

Bake until crispy When the potatoes have approximately 15 minutes remaining, place the chicken tray into the oven. Bake for approximately 12–15 minutes until the cereal coating is golden and crispy and the chicken reaches 74°C internally. If needed, cook slightly longer depending on the thickness of the tenders. Avoid overbaking so the chicken remains juicy. For additional crunch, lightly spray the coated tenders with olive oil before baking.

Step 6

Make the honey-mustard dip Whisk together the dairy-free yoghurt, Dijon mustard, honey, lemon juice and garlic powder. If the sauce is too thick, add a teaspoon of cold water. Taste and adjust the mustard or honey to achieve your preferred sweetness and tanginess.

Step 7

Assemble your dinner Divide the crispy chicken tenders between two plates. Add a generous serving of roasted broccoli, carrots and chickpeas alongside the golden sweet potato wedges. Serve the creamy honey-mustard sauce on the side for dipping.