Paleo Chicken Tenders

A delicious meal on a tacky dollar store plate.

A delicious meal on a tacky dollar store plate.

My kid loves chicken tenders.  We try to only give him grilled chicken, but sometimes we get the horribly unhealthy fried tenders for him. He loves to dip them in ketchup and BBQ sauce, and even dips them into his applesauce.  I am always looking for healthier versions of foods he loves, and this has been saved on my Pinterest clean eating board for a while.  I am so glad I finally tried it!

I have had almond flour and coconut flour on hand for quite some time now specifically for this purpose–using as a breading on meat to make a flourless version of our favorite foods (baked, not fried, of course).  I find that the almond/coconut flours have a better flavor (the sweetness of the coconut flour is really good with chicken especially), and it doesn’t bloat me the way that regular wheat flours do.  Plus, I know that almonds and coconuts have some good vitamins and nutrients that my son needs, which makes it even better!

This recipe was quick and easy, and it tasted great!  It only takes about 20 minutes from start to finish. It is easy to customize with different spices as well, depending on your spice preference.  And it would taste great with any kind of dip your family likes–a healthy ranch, ketchup, BBQ sauce, mustard–whatever you prefer!  The original recipe was doubled and is linked below.

I would love to say that my kiddo ate this up and declared his love immediately, but unfortunately for me the night I made this he decided to be 2-going-on-16, threw an epic tantrum, and refused to eat anything. Yay me! However, when we had the leftovers for lunch he was a huge fan! 

Paleo Chicken Tenders (from Jay’s Baking Me Crazy original recipe)

1 package chicken tenders (3/4 lb)

2 tbsp + 2 tsp coconut flour

2 eggs

1 tbsp unsweetened cashew milk (or any milk)

1/2 cup almond flour

1/2 tsp salt

1/2 tsp onion powder

1/2 tsp garlic powder

1/4 tsp black pepper


Preheat the oven to 425 F.  Line a cookie sheet with parchment paper and set aside.

Prepare 3 shallow bowls or dishes for the breading process.  Put the coconut flour in one dish.  Mix the egg and milk together in another dish.  mix the almond flour and spices in the last dish.

Place the dishes in order, left to right: coconut flour, egg mixture, almond mixture, and cookie sheet.  One at a time, dip each chicken tender into the coconut flour, then the egg mixture, and then the almond flour mixture, completely coating each time.  Place on the cookie sheet.  Repeat with each chicken tender.

Once all of the chicken is breaded and on the cookie sheet, spray lightly with olive oil or coconut oil cooking spray.

Bake chicken tenders for 10 minutes, then flip and bake 5 more minutes.  Make sure chicken is completely cooked through!

Let cool slightly and serve plain or with your dip of choice.  I served mine with broccoli and hummus.

This recipe made 6 tenders, which was enough for me to have dinner and have leftovers for lunch for 2.


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