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    Home ยป Recipes ยป Main Dish

    Sunflower Seed Crusted Chicken Fingers

    Published: May 2, 2013 ยท Updated: Mar 7, 2023 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe

    Nutty & delicious chicken fingers, paired with the tangy-sweet honey mustard dipping sauce. Kid and allergy friendly

    three sunflower seed chicken fingers on a white plate on a blue placemat with honey mustard

    Chicken breasts can get a little boring if you don't watch out. It's a good source of lean protein but can get old if you don't change it up a bit every now and then.

    You can always change the cooking method — baking, roasting, sauteing and grilling are all great ways to cook chicken. Or you can try adding different marinades or sauces or stuffing it.

    One way you might not have considered preventing "chicken breast burnout" is by coating it in something new.

    Sunflower Seed Crusted Chicken Fingers on a white plate and blue placemat

    Sunflower Seed Crusted Chicken Fingers are a perfect example of how to make chicken more exciting.

    Sunflower seeds pack a serious nutrition punch — they're full of healthy fats and lots of vitamins and minerals, including vitamins E, B1, and B6; manganese; copper; tryptophan; magnesium; and selenium.

    Plus, sunflower seeds have the added bonus of containing phytosterols which can help lower cholesterol levels and boost immune response.

    And, last but not least, they are tolerated by practically everyone as they're not a common food allergen.

    blue placemat with white plate of Sunflower Seed Crusted Chicken Fingers and chicken finger dipping into honey mustard sauce.

    For this recipe, you want to purchase shelled, unsalted, and raw sunflower seeds. If you can only find the salted variety, omit the added salt in the recipe. 

    I added a honey mustard dipping sauce — because what's the fun in a chicken finger without having a dip for it? Ketchup would work, but the tangy-sweet honey mustard goes perfectly with the sunflower seed coating.

    These chicken fingers are great for kids, and you can feel confident knowing that they are getting a meal full of protein, healthy fat, and an array of vitamins and minerals. Adults like them, too!

    Sunflower Seed-Crusted Chicken

    Nutty & delicious chicken fingers, paired with the tangy-sweet honey mustard dipping sauce. Kid and allergy friendly
    5 from 1 vote
    Print Rate
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Marinating Time: 20 minutes minutes
    Total Time: 1 hour hour
    Servings: 4
    Author: Meme

    Ingredients

    Chicken

    • ยฝ cup milk
    • ยฝ teaspoon hot sauce
    • 1 teaspoon mustard
    • 1 pound chicken tenders
    • 2 teaspoons oil
    • ยพ cup sunflower seeds chopped
    • ยผ cup whole wheat bread crumbs
    • ยพ teaspoon salt-free all purpose seasoning
    • ยฝ teaspoon salt

    Honey Mustard Dipping Sauce

    • 2 tablespoons yellow mustard
    • 2 tablespoons Dijon mustard
    • 2 tablespoons honey
    • 2 tablespoons plain Greek yogurt

    Instructions

    • In a shallow bowl or zip-top bag, stir together milk, hot sauce and mustard. Add chicken and let sit for at least 20 minutes or up to overnight in the refrigerator.
    • Preheat oven to 350°F. In a large, oven-safe skillet, heat oil over medium-high.
    • Stir together chopped sunflower seeds, bread crumbs, seasoning and salt in a medium bowl. Take chicken out of milk; shake off excess milk. Dip in sunflower seed mixture, coating both sides. Put in hot skillet. Repeat with remaining chicken tenders.
    • Cook chicken for 5 minutes, flip. Transfer to the oven and cook until done, about 7 to 10 minutes depending on thickness and size.
    • Carefully remove from oven.
    • Whisk honey mustard dipping sauce ingredients in a bowl. Taste and add more mustard or honey if desired.
    • Serve chicken with honey mustard dipping sauce or another dipping sauce if desired.

    Notes

    *Can use chicken breasts cut into strips in place of the tenderloins.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo
    Nutrition Facts
    Sunflower Seed-Crusted Chicken
    Amount per Serving
    Calories
    378
    % Daily Value*
    Fat
     
    20
    g
    31
    %
    Saturated Fat
     
    2
    g
    13
    %
    Polyunsaturated Fat
     
    7
    g
    Monounsaturated Fat
     
    8
    g
    Cholesterol
     
    75
    mg
    25
    %
    Sodium
     
    669
    mg
    29
    %
    Potassium
     
    664
    mg
    19
    %
    Carbohydrates
     
    22
    g
    7
    %
    Fiber
     
    4
    g
    17
    %
    Sugar
     
    11
    g
    12
    %
    Protein
     
    32
    g
    64
    %
    Trans Fat
     
    0.04
    g
    Vitamin A
     
    89
    IU
    2
    %
    Vitamin C
     
    4
    mg
    5
    %
    Calcium
     
    80
    mg
    8
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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