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Baked Oat-Crusted Chicken Fingers with Sweet Mustard Sauce

Fiber-heavy oats mixed with whole-wheat panko breadcrumbs make both a crunchy and healthy alternative to chicken fingers. This coating can also be used for zucchini “fries,” as explained in the cooking tip. For adults, add the optional kick of horseradish to the sauce. To be kid-friendly, skip the horseradish—or make two batches, one of each sauce version.


6 Servings

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Quick Tips

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Cooking Tip: This oat-coating technique can also be used to create a healthy side dish of zucchini “fries.” Trim the ends of 3 to 4 medium zucchinis. Cut each one in half vertically and then quarter each half horizontally so each zucchini yields 8 wedges. Bread as directed in the chicken recipe, placing cut side down onto a baking sheet. Cook until tender in 450 degrees F oven, about 15 minutes depending on size.

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Keep it Healthy: Yellow mustard has the lowest sodium of all the mustard varieties. It's the best choice, especially when using in large quantities in a recipe, like potato salad.

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Tip: While the food processor is being used to grind up the oats and spices, consider grinding all the oats in the container. Transfer ground seasoned oats back into the container to have on hand when any breading needs arise for a quick way to go a healthy route.


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Nutrition Facts

Calories 263
Total Fat 4.7 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.4 g
Cholesterol 75.9 mg
Sodium 274 mg
Potassium 0.0 mg
Total Carbohydrate 23.5 g
Dietary Fiber 2.9 g
Sugars 2.0 g
Added Sugars 0.0 g
Protein 31.0 g
Calcium 0.0 mg
Dietary Exchanges
3 lean meat, 1 1/2 starch

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