This recipe creates a baked variation of Mustard Coated Chicken Tenders using pumpkin and cumin seeds to make a seasonal crust for roasted tenders. Serve with an avocado dip.


  1. Preheat the oven to 425º F.

  2. In a medium bowl, stir together mayonnaise, mustard, garlic, thyme leaves, salt, and pepper. Coat chicken tenders with mayonnaise mixture. Let stand at room temperature for 5 minutes.

  3. Place coated chicken fillets in an oven-proof baking dish. Sprinkle with pumpkin seeds, chili powder, cumin seed and chili flakes. Bake 15 to 20 minutes or until chicken is browned and seeds are toasted. Chicken should be fork-tender with no hint of pink in the meat. Cook to internal temp of 165°F.

  4. Meanwhile, in a medium bowl, mash avocado with fork. Add remaining avocado dip ingredients; stir to blend. Serve with baked chicken tenders.


Nutritional values may change if you choose to substitute another chicken product. If substituting frozen chicken for this recipe, thaw before cooking.