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Quinoa and Chia Crusted Chicken Stripes


These quinoa and chia crusted chicken fingers are a healthier version of regular chicken strips recipes, and they are also baked. Their crust contains 2 super foods – quinoa and chia. Super easy to make, juicy chicken and crunchy crust, they are simply delicious. I also prepared a creamy homemade honey mustard sauce that perfectly goes with them.

You can dip them in ranch, barbecue or honey mustard dipping sauce. Of course I made the honey mustard, since I love the combination of honey and mustard. The sauce can be stored in the fridge for up to a week.

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quinoa chia crusted chicken stripes
5 from 1 vote

Quinoa and Chia Crusted Chicken Strips/Fingers

By Lyubomira L
Healthy, crunchy, kid friendly quinoa crusted chicken fingers with homemade honey mustard dipping sauce
Prep: 15 minutes
Cook: 40 minutes
Total: 55 minutes
Servings: 4


  • 1 lb boneless skinless chicken breast cut into strips
  • 1 cup cooked quinoa, (about 1/2 cup uncooked)
  • 2 tbsp chia seeds
  • 1/2 tsp garlic powder
  • 1/2 cup (gluten free Panko crumbs)
  • 1 egg beaten
  • 1/2 cup milk
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • Honey mustard dipping sauce:
  • 1/2 cup dijon mustard
  • 1/2 cup honey
  • 2 tbsp low fat mayonnaise
  • 1 tbsp lemon juice
  • 1/2 tsp black pepper
  • 1/2 tsp salt


  • Honey mustard sauce: In a medium bowl combine all ingredients and mix well. Add more salt and pepper according to your taste.
  • Chicken Fingers: Preheat oven to 350 F.
  • Line a baking pan with parchment paper and lightly bake quinoa, so it is dry and crispy. It needs around 20-25 minutes. Set a side to cool at room temperature.
  • Increase oven temperature to 425 F. Line a baking sheet with foil and spray with olive oil.
  • Combine Panko crumbs, quinoa, chia seeds, garlic powder, salt and pepper in a bowl. In another bowl mix beaten egg and milk.
  • Dip each chicken strip in egg-milk mixture and then toss in crumbs, pressing gently to adhere.
  • Place chicken on baking sheet and spray with olive oil on top.
  • Bake for 15-20 minutes per side, turning carefully, using kitchen thongs.
  • Remove from oven and serve with honey mustard sauce.


Calories: 447kcal, Carbohydrates: 57g, Protein: 32g, Fat: 10g, Saturated Fat: 2g, Cholesterol: 117mg, Sodium: 1208mg, Potassium: 658mg, Fiber: 4g, Sugar: 37g, Vitamin A: 165IU, Vitamin C: 3.5mg, Calcium: 126mg, Iron: 2.8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Quinoa and Chia Crusted Chicken Fingers
Cuisine: American
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!

I love how flavorful a they turned out, I almost got addicted to them. These chicken fingers are also kid friendly.


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Hi! I'm Mira.

I share simple, mostly low-carb and Keto recipes, that don't take a lot of time to make and use mostly seasonal, easy to find ingredients. I'm a supporter of healthy eating, but you'll also find some indulgent treats too.

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  1. Oh, now I see what you have been baking.:) Lovely blog, Mira! Keep up the great work! You have a good eye!

    1. Thanks for checking out my blog Olena, it means a lot to me 🙂 Still haven’t published the baked potato fritters recipe, but will do soon 🙂

  2. NICE! Powerfoods in a meal – love it! And in one of my favourite food forms too, which is even better! I love the honey mustard sauce too. I’m always after quick ‘n easy sauces to have on the side of things, this looks fab.

    1. Hey Nagi, I’m glad you like the recipe, they turned crunchy and delicious! It is amazing how the popular chicken fingers can be transformed into something healthier like this. Honey mustard is the perfect sauce for these chicken strips 🙂

  3. Wow, it never occurred to me to make them with quinoa and chia seeds. I usually use just the panko, regular breadcrumbs or corn flakes. This is really a keeper. I can’t wait to try it.

    1. Thanks Eva! I was trying to make a healthier version of my favorite chicken fingers and that’s how I came up with this recipe. Let me know if you like it 🙂

  4. Oh my goodness, this looks delicious! I’m definitely making this! thanks for sharing! A healthier option for a family favorite.