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Chili & Pumpkin Seed Roasted Chicken Tenders

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.

Servings 4
Total Time: 45 minutes
Servings: 4
Total Time: 45 minutes


  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 2 teaspoons finely chopped fresh thyme leaves
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 14 ounces Just Bare Skinless Chicken Breast Tenders
  • 1/2 cup coarsely chopped pumpkin seeds
  • 2 teaspoons chili powder
  • 1 teaspoon crushed cumin seed
  • 1 teaspoon red chili flakes
  • DIP
  • 2 ripe avocados
  • Juice of 1 lime
  • 2 cloves garlic, minced
  • 1 teaspoon red chili flakes
  • 1/2 teaspoon salt

Nutrition Facts

Servings 4

Amount Per Serving
Calories 450 Calories from Fat 62
% Daily Value*
Total Fat 31g 40%
Saturated Fat 5g 25%
Trans Fat 0g 25%
Total Carbohydrate 15g 5%
Dietary Fiber 8g 29%
Total Sugars 1g
Protein 28g
Calcium 4%Iron 23%
Vitamin C 26%Vitamin A 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


  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.