I recently created a zesty version of Low Carb Chicken Tenders using fresh chicken tenders, beaten eggs, coconut flour and spices like garlic powder and paprika. Combined with a splash of coconut oil, each bite offers a satisfying, smart twist on a familiar favorite. I invite you to sample it.

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I’ve been experimenting with different ways to make chicken tenders and ended up creating these low carb paleo coconut flour chicken tenders that are not only gluten free but also perfect for a keto lifestyle. I started by taking 1 lb of chicken tenders and dipping them in 2 beaten large eggs, then dredging them in a mix of 1/2 cup coconut flour, 1/2 tsp salt, 1/4 tsp ground black pepper, 1/2 tsp garlic powder, and 1/2 tsp paprika.

Cooking them in 2 tbsp of coconut oil really brings out a crisp, satisfying crunch that’s hard to resist. I love how the coconut flour gives it that unique flavor and texture thats so versatile.

Whether you’re trying them plain or with your favorite dipping sauce, these chicken tenders will definitely surprise you with how delicious and healthy they are. Enjoy creating and eating this twist on a classic favorite!

Why I Like this Recipe

I really dig this recipe because it’s low carb and paleo which fits perfectly with my healthy-eating routine. I love how the coconut flour and coconut oil add a unique flavor, making it way more interesting than your usual chicken tenders. It’s super simple to make, and the steps are straightforward, so even if I’m rushing, I can whip it up without any fuss. Plus, I like that I can enjoy these tenders just plain or with any dipping sauce I have around, giving me plenty of variety.

Ingredients

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Chicken Tenders: Lean protein helping build muscle and keeping you full.
Eggs: Great source of protein and healthy fats that keep dishes moist.
Coconut Flour: High fiber, low carb flour that adds a mild coconut taste.
Coconut Oil: A boost of healthy fats that crisps edges with natural flavor.
Spices: Salt, pepper, garlic powder, and paprika bring a tangy, savory kick.

Ingredient Quantities

1 lb chicken tenders

2 large eggs, beaten

1/2 cup coconut flour

1/2 tsp salt

1/4 tsp ground black pepper

1/2 tsp garlic powder

1/2 tsp paprika

2 tbsp coconut oil (for cookin)

How to Make this

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1. Start by preheating a large skillet over medium heat and add 2 tbsp of coconut oil.

2. In one bowl, beat 2 large eggs until they’re mixed well.

3. In another bowl, mix together 1/2 cup coconut flour, 1/2 tsp salt, 1/4 tsp ground black pepper, 1/2 tsp garlic powder, and 1/2 tsp paprika.

4. Pat 1 lb chicken tenders dry with a paper towel, so the coating sticks better.

5. Dip each chicken tender first into the beaten eggs then roll it in the coconut flour spice mix until fully coated.

6. Carefully place the coated tenders in the heated skillet, making sure not to overcrowd the pan.

7. Cook each side for about 3 to 4 minutes or until they’re golden brown and the chicken is cooked through.

8. Remove them from the skillet and let them rest for a minute, then serve plain or with your favorite dipping sauce.

Equipment Needed

1. Large skillet (for cooking the chicken)
2. Two mixing bowls (one for beating the eggs and one for mixing the coconut flour with spices)
3. Whisk or fork (to beat the eggs)
4. Measuring cups and spoons (to accurately measure the coconut flour and spices)
5. Paper towels (to pat the chicken tenders dry)
6. Spatula or tongs (for turning and removing the chicken from the skillet)
7. Plate (to rest the cooked chicken tenders)

FAQ

Q: Can I use chicken breast instead of tenders?

A: Yeah, you can use chicken breast but it might take longer to cook and might not be as tender as the regular tenders.

Q: What if I dont have coconut flour?

A: Coconut flour is pretty important for the flavor and texture but if you must, almond flour is a decent substitute; just note that the result might be a bit different.

Q: How do I know when the tenders are done?

A: They should be golden on the outside and the inside should reach 165°F, so make sure you cut one to check for any pink meat.

Q: Can I fry these in a different oil?

A: Sure, you can use oils like avocado which also have high smoke points but coconut oil really gives it that extra flavor kick.

Q: Can these be baked instead of fried?

A: Absolutely, just preheat your oven to 400°F and bake for about 15 to 20 minutes until they turn a nice golden colour.

Paleo Coconut Flour Chicken Tenders (Low Carb, Keto) Recipe Substitutions and Variations

If you dont have chicken tenders, you can use turkey tenderloins or thin strips of chicken breast instead, they work pretty well.
Instead of regular eggs, try making a flax egg by mixing 1 tbsp of flaxseed meal with 3 tbsp of water and letting it sit for about 5 minutes.
You can swap coconut flour with almond flour. It might slightly change the taste but its pretty close in texture.
If you dont have garlic powder, use a clove of freshly minced garlic as an alternative, just be sure to adjust the amount to your flavor likings.
For coconut oil, avocado oil or olive oil can be a good substitute when cookin; they give a different, interesting flavour.

Pro Tips

1. Make sure your chicken tenders are thoroughly dried with a paper towel before dipping them in the egg wash. If they’re a bit wet, the coating might not stick as well and you could end up with uneven seasoning.
2. Heat your skillet over medium heat and keep an eye on the coconut oil so it doesn’t start smoking. Too hot and it could burn the coating, too cold and you might get mushy chicken tenders.
3. Don’t overcrowd the pan when cooking the tenders. Leaving enough space between each piece helps them cook evenly and get that nice crispy texture instead of steaming in their own juices.
4. Give the cooked chicken a minute or two to rest after taking it off the heat. This short wait lets the juices settle properly and locks in the flavor so your tenders stay moist when you bite into them.