These Paleo Whole30 Chicken Tenders are easy and packed with flavor! A healthy version of a classic favorite- made gluten, dairy, grain free, and low carb.
Chicken tenders were probably my favorite food growing up. From age 10-15 I ordered them, guaranteed, at every restaurant. Now I'm not talking about fast food nuggets, I'm talking about strips of actual meat- not saying they are any healthier, but that's what I preferred. And to go along side them for dipping?? Honey...always! I got many weird looks requesting honey with my chicken.
Making Paleo Chicken Tenders has been on my to-do list and now I'm regretting waiting so long. Oh my gosh they are so good!! They are easy to make- don't be intimidated by the 3 step breading process. It's so quick and simple. They'll be in the oven in no time and then done in 15 minutes!
Make the breading station: choose 3 dishes that are flat bottomed and will fit the tenders. The coconut flour goes in the first bowl, then the eggs and milk, then the almond flour and spices. It will go- dry, wet, dry, sheet tray. So make sure that is ready. It is so simple and will go quickly once you have it laid out.
Here is what they look like once they have gone through the breading station and are ready to go in the oven.
They are perfect dipped in ketchup!
And the fact they are Whole30 as well seems almost too good to be true! I mean, you can't dip them in honey, but they are delicious without it. They are so good plain, but I admit, they are also good dipped in my Ranch! You will love how easy these are and they are also super kid friendly!
These are juicy, perfectly seasoned, and the breading is so good! You seriously can't tell it's healthy! I know I probably shouldn't say this, but this is my favorite thing I've made for my site. That's how much I love them! I hope you try them and love them as much as I do!
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Paleo Whole30 Chicken Tenders
Ingredients
- 1 ½ pounds chicken preferably organic
- ⅓ cup coconut flour
- 2 large eggs
- 1 tablespoon almond milk
- 1 cup almond flour
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon cayenne optional
Instructions
- Preheat oven to 425° and line a sheet tray with parchment paper. Set aside.
- Get out 3 shallow, flat-bottomed dishes. This will be your breading station.
- Put the coconut flour in the first bowl.
- Crack the eggs in the second bowl and add the almond milk. Whisk until combined.
- Place the almond flour, salt, pepper, garlic, onion, and cayenne in the third bowl. Mix until all the seasonings are well incorporated.
- Taking one strip at a time, dip it in the coconut flour and make sure it is fully coated. Then dip it in the egg mixture and let any extra drip off. Them dip it in the almond flour mixture and make sure it's fully coated with no wet spots showing.
- Place it on the sheet tray and repeat with remaining tenders.
- Spray with pure olive or coconut oil if you have it. This will help them brown.
- Bake for 10 minutes, then flip them over and bake for 5 more minutes.
- OPTIONAL: turn the oven to 500° and bake for an additional 5 minutes to brown the outside.
Emma says
This recipe is AMAZING. I even got my boyfriend to admit how much he likes them, and he refuses to believe that anything healthy can be delicious! Thank you for sharing trus recipe!!
Jessica DeMay says
Haha- I love that! You are welcome, Emma! Thank you for trying them and for the great feedback 🙂
Caitlin says
How many servings is this recipe?
Jessica DeMay says
Hi Caitlin- it's about 4 servings. Hope you enjoy!
Becky says
I've never used coconut flour because I don't like the taste of coconut, but this sounds so good I'm going to pick up small bags of both it and the almond flour. I'm hoping the seasonings cover the taste. My question is, if I don't use the cashew milk will it affect how the flours stick to the chicken? Also after I rinse my chicken (when I take out of the package) should I pat it dry before I coat it in the coconut flour? You can tell I haven't cooked much.
Jessica DeMay says
Hi Becky- you can't taste the coconut flour at all, it just helps absorb the moisture of the chicken. The cashew milk just helps thin the eggs, you can leave it out or use water. I wouldn't recommend rinsing your chicken, just straight from the package into the coconut flour. I hope that helps and I hope you love them!
Crystal says
Great recipe!! The entire family, including a very 4 year old, loves these.
Jessica DeMay says
I'm so glad to hear that, Crystal! Thanks for trying my recipe!
Jennifer Williams says
I'm allergic to almonds. I'm wondering if I can grind pecans to use as the last flour instead?
Jessica DeMay says
Hi Jennifer- yes, that should work great! Enjoy!
Michele says
Can I use anything else in place of coconut flour? I really despise the taste of it
Jessica DeMay says
Hi Michele- you can't taste the coconut flour at all, it's used to absorb the moisture from the chicken and help the egg stick. You could try maybe arrowroot powder, but I'm not sure it will work exactly the same. I hope you try these- they are so good!
Lacey says
I made else tonight with the arrowroot powder instead of coconut flour. They will still good but definitely want to try with the coconut. They were too wet for my liking. My daughter said they were awesome!
Jessica DeMay says
Thanks for the feedback, Lacey! I'm glad your daughter liked them and I think you'll like the coconut flour better 🙂
C says
To be whole 30 you'd have to substitute the milk.
Jessica DeMay says
I use cashew milk that is Whole30 compliant- not dairy milk.
Robyn says
These really aren't Whole 30 compliant. The program is pretty clear that you can't just sub flour, the goal is to not eat breaded foods. While I'd consider this a "maintenance" option after the 30 days is done, I wouldn't call it a compliant recipe.
Jessica DeMay says
Thank you for your concern, Robyn, but they actually are. I'm VERY familiar with the rules and it even states on the Whole30 website that almond flour is allowed to "dredge a piece of chicken" (http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/). The goal of the program is no grains, sugar, legumes, or dairy.
DKureghian says
Love this recipe! And for those who are wondering, these ARE well within the whole30 guidelines. There are even a few recipes for other breaded chicken and shrimp dishes on their @whole30recipes insta account 😉
Jessica DeMay says
Thanks! Yes, I definitely made sure it followed the guidelines 🙂
Debbie says
Hi Jessica,
I am giving this whole 30 thing a try. I have not made any remarks on any recipes I've tried but I had to let you know my thoughts. I made these for dinner tonight for me and my husband and we both LOVED them. I also made your ranch dressing but only put 2 T of the coconut cream into the mayo mixture for dipping. I know my grandchildren would even like these and they are addicted to fast food chicken fingers. These will be on my weekly menu. I forgot to add the milk to my egg mixture and they were still yummy.
Jessica DeMay says
Thank you so much, Debbie!! I am so glad you tried them and love them 🙂 The milk is just to thin the eggs out a little- it's not a must. Thank you so much for the kind feedback 🙂
Shane says
Do you know how "low carb" these are?
Jessica DeMay says
Hi Shane- No, I'm not sure on the exact number of carbs. I'm sorry! You can plug the ingredients into a nutrition calculator if you're counting carbs and need to know.