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Home / Recipes / Keto Appetizers

Paleo Coconut Flour Chicken Tenders (Low Carb, Keto)

By Lisa MarcAurele · Jul 3, 2020 · 138 Comments

96.0K shares
Jump to Recipe
Easy paleo low carb coconut flour chicken tenders recipe

These low carb paleo coconut flour chicken tenders are gluten free and keto friendly. Enjoy them plain or dipped in your favorite sauce. Unbelievably good!

Easy paleo low carb coconut flour chicken tenders recipe
Article Index
  • How to make Paleo coconut flour fried chicken tenders
  • Cook's Tips
  • Thoughts on the Recipe
  • Paleo Low Carb Coconut Flour Chicken Tenders
  • Recipe Updates
  • Recipe

My kids really like chicken tenders, but I hate the wheat flour coating. Since my older daughter (the pickiest child) seems to like other recipes I've made with coconut flour, I decided to try and make some low carb baked coconut flour chicken tenders.

This is actually the second recipe I tried. The first one dipped the chicken tenderloins in beaten eggs before coating in the coconut flour mixture, but that batch was very dry. Since making this, I also now love to make a chicken tenders wrapped in bacon.

To get the chicken moist without frying, I knew that some oil was needed. So, in my second attempt at baked coconut flour chicken tenders coated the chicken in olive oil rather than eggs.

What was the result using oil? A juicy chicken underneath a crisp gluten free coconut flour based coating. And the best part? My picky daughter ate three of the tenders without complaining.

How to make paleo low carb coconut four chicken tenders

How to make Paleo coconut flour fried chicken tenders

To make the oven fried chicken tenders, simply blend up the spices with coconut flour and either Parmesan cheese or nutritional yeast. (photos 1-4) Nutritional yeast gives a cheesy flavor without added dairy.

Next, you'll want to dip each tender into a little oil (photos 5 & 6) and then coat with the coconut flour mixture (photos 7 & 8). Then, just place on a rack in a baking pan to bake. (photo 9)

Cook's Tips

It's best to spray each tender with oil after coated. This helps to prevent the coconut flour coating from being too dry.

And flipping the tenders about halfway through helps them to cook evenly. Baking on a rack also keeps the coating on better than frying in oil.

An air fryer is another great way make these coconut flour fried chicken without frying in oil! Air fryer chicken tenders are extra juicy too.

Serving paleo low carb keto coconut flour chicken tenders

Thoughts on the Recipe

I've been trying to move towards a more Paleo low carb diet and this coconut flour chicken tenders recipe is Paleo friendly as well as being gluten free. You'll just want to omit the Parmesan cheese or replace it with nutritional yeast for Paleo.

Although I thought the spice mixture was pretty good, you may want to tweak it a bit to suit your own taste. I recommend using kosher or natural sea salt because those coarser grinds stick best to the meat.

Each chicken tenderloin is drenched in olive oil and then coated in the seasoned coconut flour mixture. It goes really fast so this is something that you could easily make on busy evening. The prep time is about 5 minutes.

Dipped paleo low carb coconut flour chicken tenders

I've found that raising the "breaded" meat off the pan helps the coating to crisp up better. I use a regular Baker's cooling rack for this and just place the rack on top of a shallow baking pan.

In addition, flipping the chicken tenders halfway through baking also allows for more even browning.

Don't these baked coconut flour chicken tenders look like they were fried? They come out nice and crisp from the oven. The meat stays juicy inside because it is covered in high fat olive oil before adding the seasoned flour coating.

You may also want to check out my low carb chicken nuggets recipe. I find that baking and then frying gives the best results.

Paleo Low Carb Coconut Flour Chicken Tenders

Dipping keto paleo coconut flour chicken tenders in ketchup

Recipe Updates

UPDATE: I've updated the recipe based on a few comments received. These changes made should result in tenders that are cooked to the right internal temperature (165°F) to reduce drying the meat out from overcooking.

The original baking temperature of 425°F seemed to be too high so I reduced it to 400°F. So the baking time was reduced from 30 minutes total to 20-25.

I tested these with a meat thermometer and they registered 165°F just after 20 minutes. Another comment was the dryness in the coating.

This was fixed by dipping each tender in olive oil and then the dry coating. Since this makes the baked coating soft and moist, I recommend placing the tenders about 6 inches from the broiler (on high) for about 1 minute each side to crisp the outside.

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Recipe

Serving paleo low carb keto coconut flour chicken tenders

Coconut Flour Chicken Tenders

4.10 from 50 votes
These low carb paleo coconut flour fried chicken tenders are gluten free and keto friendly. Enjoy them plain or dipped in your favorite sauce.
Prep Time:5 minutes mins
Cook Time:30 minutes mins
Total Time:35 minutes mins
Course: Appetizer, Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 6 people
Calories: 131

Video

Ingredients

  • ¼ cup coconut flour
  • 2 tablespoons grated Parmesan optional
  • ½ teaspoon kosher or natural sea salt
  • ½ teaspoon ground cumin
  • ¼ - ½ teaspoon ground smoked paprika
  • ½ teaspoon garlic powder optional
  • ½ teaspoon onion powder optional
  • ½ teaspoon black or white pepper
  • 1 pound chicken tenderloins 6 large pieces (8 smaller pieces)
  • 1 large egg beaten
  • ¼ cup avocado oil for optional frying
US Customary - Metric

Instructions

  • On plate or shallow container, mix coconut flour, Parmesan and spices with a fork.
  • Beat egg in small container. Drench each tenderloin in egg then gently press each chicken tenderloin in coconut flour mixture. Spray extra olive oil over the coating until wet to prevent dryness (or they can be fried after baking)
  • Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan. Spraying extra olive oil on top prevents dry coating.
  • Bake at 400°F for 10-12 minutes then flip each tenderloin.
  • Continue baking for an additional 10-12 minutes. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You'll need to flip the tenders again to brown each side using the broiler) For better browning, heat ¼ cup oil in frying pan and fry each piece, flipping once, until both sides are browned.
  • Eat plain or dip in your favorite sauce.

Notes

To make in an air fryer, cook for approximately 8 minutes at 360°F (180°C).
Adjust seasoning to suit taste.
For Paleo, nutritional yeast is a great sub for the Parmesan cheese.
Makes 6 chicken tenders
Nutrition per tender
176 calories, 7.8g fat, 345mg sodium, 4.1g carbs, 2.7g fiber, 1.4g net carbs, 23.6g protein
Serving (2 tenders)
353 calories, 15.6g fat, 689mg sodium, 8.2g carbs, 5.4g fiber, 2.9g net carbs, 47.3g protein

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1piece | Calories: 131 | Carbohydrates: 4g | Protein: 19g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 85mg | Sodium: 332mg | Potassium: 293mg | Fiber: 2g | Sugar: 1g | Vitamin A: 211IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 1mg

Additional Info

Net Carbs: 2 g | % Carbs: 6.7 % | % Protein: 63.3 % | % Fat: 30 % | SmartPoints: 3
Values
Array
(
    [calories] => 131
    [carbohydrates] => 4
    [protein] => 19
    [fat] => 4
    [sodium] => 332
    [fiber] => 2
    [serving_size] => 1
    [saturated_fat] => 2
    [cholesterol] => 85
    [potassium] => 293
    [sugar] => 1
    [vitamin_a] => 211
    [vitamin_c] => 1
    [calcium] => 28
    [iron] => 1
    [serving_unit] => piece
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

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Reader Interactions

Comments

  1. Jennifer

    February 21, 2022 at 7:30 pm

    I made these exactly as written snd they turned out yummy!!❤️ Not crunchy, but fantastic flavor????!
    I will be making these again!!

    Reply
  2. Ash

    April 14, 2021 at 12:17 pm

    These don't go crispy or crunchy like chicken nuggets should be, it's like the flour never cooks and stays raw which falls off and coats your mouth with raw flour.

    Reply
    • Lisa MarcAurele

      April 15, 2021 at 5:15 am

      Coconut flour doesn't crisp up. If you want a crispy coating, I recommend using crushed pork rinds or almond flour.

      Reply
  3. Rebecca Richardson

    October 13, 2020 at 7:31 pm

    The video shows you dip the chicken in olive oil. not a beaten egg... so which is it?

    Reply
    • Lisa MarcAurele

      October 14, 2020 at 9:26 am

      It works best with egg so that's what's recommended. I originally used oil but changed it to egg as it works better.

      Reply
  4. Judy

    October 07, 2020 at 3:20 pm

    2 stars
    I followed the instructions, dipping them in olive oil and then the coating. I baked them for 20 minutes at 350 degrees and they are so very dry. They look amazing but are dry and bland.

    Reply
    • Lisa MarcAurele

      October 08, 2020 at 12:29 pm

      Sorry they didn't work out. Most people prefer dipping them in egg versus oil so I'll make sure that is clear in the instructions. I still recommend spraying the coating with oil before baking, even when egg is used.

      Reply
  5. Shay

    September 20, 2020 at 12:18 am

    5 stars
    I'm a novice cook trying to make some more healthy dishes and this is a great recipe. Tastes fantastic with the coconut flour!

    Reply
  6. Audra

    June 23, 2020 at 8:28 pm

    5 stars
    Oh my WORD. These were amazing! I'm so glad I used 2 packs of boneless thighs instead of just the one! I sliced each thigh in half length wise before breading and brushed on avocado oil before air frying them. The sweet coconut flour combined with the spices worked so well together. This is most definitely a keeper, thank you!!

    Reply
  7. debra cameron

    February 28, 2020 at 10:56 am

    Thank you for such a great base recipe! I tried this using almond flour and flax seed meal with a special coconut thai spice blend that I have. I did coat with egg before dredging and then sprayed them with olive oil spray. They were such a hit that I might just put them in my weeknight dinner rotation.

    Reply
  8. Maria

    February 09, 2020 at 3:04 pm

    5 stars
    They turned out so delicious and crispy! I used nutritional yeast instead of the parmesan and put them in the AirFryer. Thank you so much for the recipe! I'll be making them again!

    Reply
  9. Denise

    January 14, 2020 at 10:55 pm

    This recipe taught me to ALWAYS read the comments. I used the olive oil instead of egg. The coating didn’t stick and they didn’t look anything like the photos. IMO waste of chicken.

    Reply
    • Lisa MarcAurele

      January 15, 2020 at 11:13 am

      I've edited the recipes based on user feedback and my own experience making the recipes several times.

      Reply
    • Elma Fitzsimmons

      September 21, 2020 at 7:58 pm

      I watched the video, noted it said dip the chicken in olive oil then dredge. ???
      Then I read the recipe and saw the egg for coating the chicken. Just a little error in the video.

      Reply
      • Lisa MarcAurele

        September 21, 2020 at 8:27 pm

        The original recipe used oil, but it works much better with egg so the recipe was changed. However, It's still a good idea to brush or spray oil over the coconut flour coating.

  10. Almeda

    October 30, 2019 at 8:13 pm

    5 stars
    Can this be made with almond flour?

    Reply
    • Lisa MarcAurele

      November 01, 2019 at 12:46 pm

      I've made them with a similar coating to my shake and bake chicken.

      Reply
  11. rebecca

    October 20, 2019 at 7:39 am

    4 stars
    here's my take:

    1 -roll tenders in coconut flour
    2-dip in egg
    3-roll in chickpea breadcrumbs.
    4-bake at 375 for 25 minutes.

    Freeze for snacks. Use airfryer to reheat frozen tenders. 🙂

    Reply
  12. Mrs. Peel

    August 06, 2019 at 9:09 am

    I just loved this recipe. I love all your recipes. Your printing feature is the best. It includes the picture and the nutritional information and so many other sites do not. Whenever I find a recipe on the internet, I immediately go to your site and search for it and print it. You're the best! Thank you!

    Reply
    • Lisa MarcAurele

      August 06, 2019 at 9:24 pm

      My pleasure! The nutritional info is super important if you're low carb.

      Reply
  13. mrs lesley brown

    July 23, 2019 at 5:57 pm

    5 stars
    looks scrummy!!

    Reply
  14. Cat G

    June 22, 2019 at 4:45 pm

    3 stars
    Just made these for dinner in the oven and they were ok. I soaked the tenders in pickle juice all so they chicken was super juicy but i should have added more part cheese and seasoning to the flour. I used egg and the coating stayed on no problem. I broiled them for a few mins each side to brown them but it didn't change the flavour at all. I think they would be awesome in the air fryer. It's on my wish list but not in the budget now unfortunately, but when I do get one this will be one of the first things I try as i really do miss breaded chicken fingers.
    Thank you for the recipe.

    Reply
  15. Connie F Farrell

    May 29, 2019 at 5:58 pm

    5 stars
    I like this idea, however I am not allow diary, will they come out good without the cheese?

    Reply
    • Lisa MarcAurele

      May 30, 2019 at 6:49 am

      Yes. I use nutritional yeast instead for Paleo.

      Reply
  16. Sue Miller

    December 08, 2018 at 2:22 pm

    Wondering about using coconut milk/cream to dredge chicken with coconut flour? Has anyone tried it? How do you think it would turn out?

    Reply
    • Lisa MarcAurele

      December 09, 2018 at 4:56 pm

      I haven't tried it, but I think it should be okay.

      Reply
  17. Linda Roberts

    October 05, 2018 at 2:14 pm

    What is the best method to re-heat these tenders. Even 1/2 a recipe is too much for one person.

    Reply
    • Lisa

      October 06, 2018 at 8:36 am

      I like to reheat in the toaster oven.

      Reply
  18. Nancy

    July 21, 2018 at 9:31 am

    4 stars
    I made these dipped in olive oil, and baked on cooling racks as well, for probably a tab longer than called for, but that's because I am notorious for not setting the timer, lol. We loved the flavor, and not dry at all, but they didn't get crispy. The breading was soggy ? I did spray with canola oil instead of olive oil, not sure if that really affected the outcome. But I was considering trying them in an air fryer, wonder if that would help them crisp up? has anyone tried that? I think this is a great excuse for me to purchase one ?

    Reply
    • Lisa

      July 22, 2018 at 3:49 pm

      I've been meaning to try in the air fryer but haven't yet. It isn't meant to be a crispy coating as it's tough to get that with coconut flour.

      Reply
    • Donna

      August 11, 2018 at 11:06 am

      Using an air fryer will correct most of the problems in these comments..crispy not dry from over cooking, no messy oil adding unneeded fat, no hot oven, but I would recommend using the dry, wet, dry method of preparation...

      Reply
      • Lisa

        August 11, 2018 at 3:42 pm

        I have tried these in the air fryer and they are so much better. I will update the recipe.

  19. Heather

    July 13, 2018 at 11:18 am

    5 stars
    My husband has been following Paleo for years. Normally we fry his coconut flour tenders but it take so much "good" oil to do so. Today I baked them following your recipe. They were fabulous!
    Thanks for the recipe.

    Reply
    • Lisa

      July 14, 2018 at 7:42 am

      Thanks for the feedback Heather! I agree. I hate wasting all that oil too.

      Reply
  20. Sandra

    July 03, 2018 at 10:55 pm

    4 stars
    I tried this recipe tonight for my significant other due to not having flour for him. Made sure I drizzled coconut oil over it several times. Turned out very moist with minimal coating coming off. Other than breading being slightly gritty to him, he said it was good. He is not eating keto but did tonight.

    Reply
    • Lisa

      July 04, 2018 at 6:16 am

      Thanks for sharing that Sandra! Maybe you can convince him to make the switch. 🙂

      Reply
  21. Diane

    June 03, 2018 at 9:32 pm

    4 stars
    When the kids were still home we used to make tenders dipped in Italian dressing and breaded with some Parmesan cheese mixed into the crumbs. I think that would work with the coconut flour and maybe help it hold together.

    Reply
  22. Tamara

    May 30, 2018 at 8:32 pm

    These were terrible!!! The coating fell off and tasted chalky!

    Reply
    • Lisa

      May 30, 2018 at 8:48 pm

      Dipping the tenders in egg works better than oil (I'm sensitive to the whites so I used oil) and spraying the coating with oil before baking keeps it from being dry. I find the coating should be wet before baking.

      Reply
  23. summer

    May 08, 2018 at 6:22 pm

    2 stars
    The flavor was good but overall the chicken was so dry! I liked the hint of sweetness from the coconut flour and I seasoned with fajita seasoning. The taste was great. The chicken is a choking hazard it was so dry!

    Reply
    • Lisa

      May 08, 2018 at 6:52 pm

      Did you spritz the oil on before baking? It may also help to dip the tenders in egg then the dry coating mixture.

      Reply
  24. Shirley

    April 23, 2018 at 12:00 pm

    I have been reading through your appetizer recipes all morning and these WILL become meals for my husband and I. I too love seafood and those scallops look soooo good! Actually everything that I read so far looks very very good and I was happy to subscribe! I am older and it’s kind of hard for me to stand in the kitchen for long periods of time. These don’t seem so time consuming and even if they are, I will make them in 2 days if I can. This chicken looks fabulous! I hate cooking chicken on the stovetop so this baked alternative sounds fantastic. I will be making this tonight...thank you for your blog!

    Reply
    • Lisa

      April 23, 2018 at 1:20 pm

      You're welcome! You may want to try dipping the tenders in egg rather than oil, some prefer it that way.

      Reply
  25. Jim

    April 15, 2018 at 7:37 pm

    5 stars
    I'm not sure why people are having issues. I used 1 egg and used a grated parmesan cheese. Other than that I stuck with the recipe and they turned out as I expected. Thank you for the recipe!

    Reply
  26. Lewahsu Fillmore

    March 29, 2018 at 5:39 pm

    4 stars
    Hi, i did every little detail as you said only difference is i made them in a convection oven. I wouldn't recommend that. They took much longer to cook and the crust just flaked/ crumbled off when i pick them up. They taste great though. I'll try in the real oven next time.

    Reply
  27. Sherry Jasper

    March 20, 2018 at 3:42 pm

    4 stars
    I use mayonnaise instead of egg or oil and an air fryer for a total of 10 minutes they turned out pretty darn good I did not have to spray them with oil to keep them from being dry

    Reply
    • Lisa

      March 20, 2018 at 3:46 pm

      Thanks for sharing the mayo method!

      Reply
  28. Tyler

    March 11, 2018 at 11:43 pm

    3 stars
    The coconut breading was really mushy. Tasted good but the breading definitely wasn't right. Any thoughts?

    Reply
    • Lisa

      March 12, 2018 at 5:35 am

      It's more bread-like if you dip the tenders in egg first.

      Reply
      • Jen

        February 19, 2019 at 5:32 pm

        It wasn’t as crispy as I’d like but tasted great. I sprayed a lot of oil and broiled it a bit with cheese. Still some parts were a bit soft and some crumbs fell off. I did dip it in egg first. Baked it at 425. Like 20 minutes and then 10 in the broilers

      • Lisa MarcAurele

        February 19, 2019 at 9:19 pm

        If you want crispy, almond flour makes a better coating. I'd suggest something like what I used on my shake and bake recipe (just do a search for the recipe on the site).

  29. Niki

    March 09, 2018 at 2:44 pm

    I was excited to try this recipe and when I did the breading was not right for me. When I took a bite, I was eating loose breading and that was VERY unpleasant. I didn't mine immediately b/c i made them for dinner for the following night so i didn't have any crunch. I need to figure out what I did wrong so that I can try this again.

    Reply
    • Lisa

      March 09, 2018 at 3:16 pm

      I drench mine in oil before baking and make sure the coating starts to brown up. You can dip in egg before coating as well.

      Reply
      • Angela D. Harris

        June 24, 2018 at 3:48 pm

        5 stars
        Bake the chicken first.. Use a food processor to chop a handful of baked potato chips. After baking chicken, mix coconut flour and water to form a paste. Dip chicken in paste and then roll in baked chip crumbs..spray a little non fat cooking spray on chicken and bake until crust is golden brown.

      • Lisa

        June 24, 2018 at 8:21 pm

        I'd use pork rinds rather than potato chips.

  30. Christine

    February 17, 2018 at 2:26 pm

    1 star
    I coated these buggers in butter and oil and dipped the entire sahara desert tender in butter then again after baking. This was soooo bad. You cant fix these. This is my first recipe with coconut flour and Im really trying to convince myself to ever use this nasty stuff again.
    Thanks for trying but these are truly bad.

    Reply
    • Lisa

      February 17, 2018 at 2:53 pm

      Did you try egg? Egg actually works much better, but I'm sensitive to the whites so I avoid using them.

      Reply
      • lisa

        May 10, 2018 at 10:52 am

        5 stars
        coating in oil and then dipping in flour? everything falls off w oil as a coating. Egg is the thing. I've done these w JUST the coconut flour and no other spices and then made a lemon butter sauce. So very good. A few capers for good measure. 🙂

      • Lisa

        May 11, 2018 at 6:23 am

        I haven't had that issue, but it is more difficult to use than egg.

  31. Mary Aviles

    February 09, 2018 at 7:53 pm

    1 star
    I just made this tonight and I’m happy with the way it came out at all even though I follow the recipe step by step! Will stick to my old recipe which is dipping chicken tenders in egg before fry or bake. So disappointed...

    Reply
  32. Laurie

    January 23, 2018 at 10:27 pm

    5 stars
    OMG! These were fantastic! I was looking for a low carb garlic parmesan boneless chicken wing recipe and stumbled across this via google. I only left out the cumin because I thought it may clash with the flavor I wanted. These came out very moist inside, not super crispy on the outside, but not soggy either. After cooking I poured on a garlic-butter mixture and sprinkled on parmesan cheese. DH loved it! Will be making this one again. Thanks Lisa.

    Reply
    • Lisa

      January 24, 2018 at 6:52 am

      You’re welcome Laurie!

      Reply
  33. Alex

    November 26, 2017 at 8:25 am

    Do you preheat the oven or? And can you use egg instead of olive oil before crumbing?

    Reply
    • Lisa

      November 27, 2017 at 8:37 am

      I do preheat the oven and I find spritzing on olive oil helps keep the breading from being too dry. Either egg or olive oil is good to dip in before coating.

      Reply
  34. Pat Lavender

    May 16, 2017 at 8:25 am

    3 stars
    I tried these last night and the crust was much too dry. There was nothing in the instructions about spraying with oil. It might have made a difference. It tasted good, but was not pleased with 'crust'.

    Reply
    • Lisa

      May 16, 2017 at 8:42 am

      It's in step 3, but I added a sentence to step 2 so it's not missed.

      Reply
  35. Jennifer

    May 03, 2017 at 11:06 am

    Do you think you could use melted ghee in place of oil?

    Reply
    • Lisa

      May 03, 2017 at 8:10 pm

      Ghee should be fine. I just like to make sure the coating is wet so it doesn't come out dry.

      Reply
  36. Alison

    May 02, 2017 at 7:01 pm

    Or what about dipping in melted ghee? That has a high smoke point

    Reply
    • Lisa

      May 03, 2017 at 6:20 am

      That would work.

      Reply
  37. Kristina

    May 02, 2017 at 7:00 pm

    2 stars
    I just made these. Mine were not crisp at all. They were dry and the costing was falling off like sand or dust. I didn't see that they need to be "wet" w/oil until i read alllll the comments. Ive sprayed them w/olive oil & put back in the oven. We'll see. Kinda disappointed though. Should have emphasized "wet" at the beginning i think.

    Reply
    • Lisa

      May 03, 2017 at 6:20 am

      Spraying with oil is in the recipe directions as well as in the video. Did you NOT watch the video or read the entire instructions?

      Reply
  38. Alison

    May 02, 2017 at 6:50 pm

    Would coconut oil work? Would really prefer avocado oil because of the smoke point. Hate to make an oil carcinogenic, the smoke point for olive and coconut oil are very low.

    Reply
    • Lisa

      May 03, 2017 at 6:24 am

      I typically use avocado oil. The smoke point for olive oil is 405F so baking at 400 should be okay.

      Reply
  39. dP_Ted

    February 28, 2017 at 5:27 pm

    I wish I'd read this before I used coconut flour to coat my chicken! My husband and I both felt like we were eating chicken with powder on it. I'm going to try to repair these for dinner tomorrow to an edible state because we can't stand to throw out food.

    Reply
    • Lisa

      March 01, 2017 at 5:34 am

      Did you spray the coated chicken with oil before baking?

      Reply
  40. Michelle

    February 20, 2017 at 10:39 pm

    3 stars
    This recipe was very flavorful, but came out way too dry for me. The coating was almost like dust. Next time I think I will use a liquid dip like milk or egg and let the coating "set" a while before baking. Has possibilities because of the great flavor, but needs some tweaking, imho.

    Reply
    • Lisa

      February 21, 2017 at 3:55 pm

      Did you spray the coating with oil? If not, you'll want to make sure the coconut flour soaks in the liquid.

      Reply
  41. Michael Schneider

    January 27, 2017 at 2:15 pm

    5 stars
    Lisa, Can you use Grapeseed oil instead of Olive Oil?

    Reply
    • Lisa

      January 27, 2017 at 3:18 pm

      Any oil should be okay Michael.

      Reply
      • Jacquee Williamson

        March 04, 2017 at 2:08 pm

        Can you use Pam spray?

      • Lisa

        March 04, 2017 at 3:13 pm

        I don't recommend it, but it could be used.

  42. CB

    January 25, 2017 at 6:25 pm

    5 stars
    Wow, these are simple and very tasty just as written! I hardly even needed my dump ranch dipping sauce. Now the real test will be how they taste cold in my lunch tomorrow (no microwave and very little time). Either way, I'll be looking into all of your other recipes immediately:)

    Reply
    • Lisa

      January 26, 2017 at 5:43 pm

      Thanks for writing in to let us know they worked out! 🙂

      Reply
  43. Joseph

    January 20, 2017 at 4:52 am

    5 stars
    Made these tonight and they turned out great! I tossed them in Frank's Red Hot and melted butter and had them buffalo style. I tried the flavor of just a breaded tender and it was really tasty. Thanks!

    Reply
    • Lisa

      January 20, 2017 at 6:25 am

      Yum! Buffalo chicken is such a great idea for these.

      Reply
      • Didi

        January 25, 2017 at 7:46 am

        5 stars
        Hello Lisa!
        Great recipe! I just have two questions:
        1.) do I mix the flour, cheese and slices together? It does not mention this in the directions and I'm an idiot cook. Help.
        2.) could I sub mayo for olive oil and if so how much mayo to olive oil.
        Thanks a million!!!

      • Lisa

        January 25, 2017 at 4:47 pm

        I fixed the directions. It missed the coconut flour. You dip the chicken slices in oil then press into the coating mixture. You may want to add oil to the mayo. It will work, but might be too thick for dipping.

  44. Claudia

    January 19, 2017 at 6:43 am

    Over here they tend to soak chicken in butter milk first, then wipe it and roll it in the mix. Makes for a nice tender moist chicken :o)

    Reply
    • Lisa

      January 19, 2017 at 4:46 pm

      Great tip!

      Reply
  45. plasterers bristol

    January 05, 2017 at 8:28 am

    Wow these sound so good. Thanks for sharing.

    Simon

    Reply
    • Lisa

      January 05, 2017 at 10:03 am

      Thanks! Hope you give them a try!

      Reply
  46. Jackie

    November 08, 2016 at 10:39 pm

    3 stars
    Thanks for sharing! I tried this -- had a whole bunch of chicken. Baked some right away, but wrapped the rest of the prepped tenders individually with plastic wrap and froze. We thought the initial batch was too dry. For the 2nd batch -- today -- I got several out from the freezer, drizzled lightly with carob syrup & rubbed it all over with my hands, allowed them to thaw, then broiled. Much better! They turned out crispier and crunchier, more succulent, plus the dark syrup added rich color. I'm sure honey would have a similar effect.

    Reply
    • Lisa

      November 09, 2016 at 7:45 am

      I find spraying with olive or avocado oil is a better option.

      Reply
  47. Karen

    September 02, 2016 at 10:07 pm

    4 stars
    Tried this today. Pounded the chicken instead of tenders & put in the grill pan. Once the meat rested it was moist & delicious. Will definitely make again.

    Reply
    • Lisa

      September 03, 2016 at 4:43 am

      Thanks for sharing your method!

      Reply
    • Larry

      September 24, 2016 at 7:20 am

      Karen do you have a cook book with only easy recipe using coconut flour

      Reply
  48. Cassandra Day

    April 24, 2016 at 10:21 pm

    Another recipe we love!! I love coconut flour recipes because it's SO much cheaper than almond flour, and this is a very good coconut flour recipe! Hubby always has minor issues with the texture and defines it as almost "powdery," but he loves the flavor. I love it all and have ZERO complaints or alterations besides using chicken breast sliced into wannabe tenders. 🙂

    Reply
    • Lisa

      April 25, 2016 at 4:59 am

      Thanks Cassandra! Glad to hear it was hubby approved 🙂

      Reply
  49. Sara

    April 12, 2016 at 8:33 pm

    These came out just right for me! I made smaller nuggets and reduced the cooking time. They were delicious! Thanks 🙂

    Reply
    • Lisa

      April 13, 2016 at 4:39 am

      You're welcome! So glad they came out for you!

      Reply
  50. Carlycark

    April 04, 2016 at 10:04 pm

    Followed updated recipe 4/3/16. Chicken is super dry, and breading on outside is powdery and dry. 🙁

    Reply
    • Lisa

      April 05, 2016 at 3:44 am

      You need to ensure that the coating is dampened before cooking. Spraying with olive oil after coating works well if it isn't.

      Reply
      • Tahlia Crockett

        October 18, 2016 at 1:03 pm

        Thank you for that point. I was trying to figure out why my coconut flour coated fish was coming out powdery and I bet this is why. I also look forward to trying this recipe tonight. I haven't been able to kick my French fry habit yet (though I buy organic which helps some) and I need something to eat them with! 🙂

      • Lisa

        October 18, 2016 at 2:23 pm

        Spraying with some oil before baking usually helps.

      • Todd

        January 11, 2018 at 3:43 pm

        Look up a recipe for zucchini fries

  51. Gabriela

    February 12, 2016 at 6:56 am

    Hi. I have made these types of tenders in the past and always found them too dry. I now use crushed cornflakes instead, I am gluten intolerant. Two things I found to help a lot are to 1: brine the chicken for a while and 2) spray olive oil, real oil, on the coating. They come out perfect and are even crunchy the next day.

    Reply
    • Lisa

      February 12, 2016 at 1:10 pm

      That is exactly what helps when I make these. I make sure the coating is damp with oil. It keeps them from being dry. I guess I didn't make that clear enough!

      Reply
    • George

      November 04, 2016 at 11:43 pm

      People on these sites are trying to eat healthy. Crushing corn flakes made from Monsanto's GMO corn is not the way to get there

      Reply
  52. Judi Fikes

    January 25, 2016 at 5:07 pm

    In your recipe you do not put the coconut flour in the list of combined ingredients (directions) just the spices! Figured it out but maybe you can correct that! Lots of comments about being dry so maybe I won't use it anyway...sounded good!

    Reply
    • Lisa

      January 25, 2016 at 6:00 pm

      It's 1/4 cup. The secret is to make sure the seasoning is moistened by oil or egg before baking. Even a bit of low carb milk works as a liquid that can prevent the coconut flour from being dry.

      Reply
  53. Melissa Williams

    January 05, 2016 at 7:19 pm

    I made these tonight, though I did use almond flour based on the reviews. I didn't find them to be "crispy" but they weren't dry and they were plenty tasty, so as far as I'm concerned they worked out just fine.

    Reply
    • Lisa

      January 06, 2016 at 7:26 am

      That's great to know! Thanks!

      Reply
  54. Chiquita

    December 28, 2015 at 8:51 pm

    Made these tonight and let's just say epic fail. The tenders tasted like the coconut flour, it's like the coconut flour did not even bake, just sat on top on the tenders. Will not be making this again.

    Reply
    • Lisa

      December 29, 2015 at 4:30 am

      You need to make sure the breading is not too heavy, only lightly dusted. A large bag to shake coating on works well. I found it also helps to press to make sure it's absorbed oil.

      Reply
  55. Bob

    December 27, 2015 at 8:54 pm

    Loved the recipe. Tasted great!

    Reply
    • Lisa

      December 28, 2015 at 4:28 am

      Thanks! So glad you liked them!

      Reply
  56. Suzi

    September 12, 2015 at 2:24 pm

    Are you mixing the coconut flour with the Parmesan and spices?

    Reply
    • Lisa

      September 12, 2015 at 8:11 pm

      Yes. That's exactly what we did for the seasoned breading.

      Reply
  57. Melanie

    April 11, 2015 at 2:49 pm

    Why not fry them in tallow?

    Reply
    • Lisa

      April 11, 2015 at 4:20 pm

      You could fry them if you like. I prefer baking because it makes less mess for me.

      Reply
  58. Iain

    April 05, 2015 at 6:36 am

    Tried this tonight, using oil not egg.

    They were very nice, little on the dry side but thats what you get with coconut flour.

    Maybe next time I will try adding some almond meal.

    Reply
    • Lisa

      April 05, 2015 at 8:19 am

      Almond meal is a great addition for those who can do nuts!

      Reply
      • Kris Tracy

        July 08, 2015 at 10:13 pm

        Maybe oat flour mixed with the coconut flour would be less dry..Or you could marinate the chicken in greek yogurt first.

      • Lisa

        July 09, 2015 at 5:32 am

        Oat flour and Greek yogurt would add a significant amount of carbs. Oat fiber is a better choice. Dipping in an egg mixture works well too.

  59. Linda

    February 20, 2015 at 8:53 am

    Thanks for all you do Lisa. I have prepared and enjoyed many, many of your recipes and want you to know that this is the 1st time I have ever NOT been happy with the result.

    I may be a little biased because I have never had good luck when using coconut flour. 90% of the time, I use almond flour for all my baking and have always been satisfied with the results.

    I'll be watching this site to see if you come up with some new ideas for the tenderloins.

    Keep up the good work!

    Reply
    • Lisa

      February 20, 2015 at 12:50 pm

      Thanks Linda! I'm working on getting this recipe better. I made a batch without the convection fan and lowered the temperature and time. The chicken wasn't as dry, but the coating did not come out as crisp. I'll experiment a little with using the broiler at the end and maybe change the spice mix a little so the smoked paprika isn't so powerful (that was part of the comment I deleted).

      Reply
      • Anonymous

        May 10, 2015 at 6:39 am

        Try marinating, before you bake.

      • Lisa

        May 10, 2015 at 6:44 am

        Thanks for the tip! I bet that makes them tender and juicy, preventing dryness.

  60. Linda

    January 30, 2015 at 1:55 pm

    Just tried this recipe today and they also turned out VERY dry. I made sure the chicken was totally covered with olive oil before applying the coconut flour mixture.

    I baked them in my toaster oven at 450 degrees, but I could tell they were overdone even before the time called for in the recipe.

    I ate just a few pieces. Any suggestions as to how to use up the remainder?

    I wonder if perhaps next time going down to 375 degrees, for 20 minutes?

    Reply
    • Linda

      January 30, 2015 at 1:56 pm

      Correction

      I baked them at 425 degrees, not 450.

      Reply
    • Lisa

      January 30, 2015 at 2:20 pm

      I find that with a toaster oven, I need to adjust temperature way down or take out in like half the time. I think it is because the food is so close to the heating element. Either reducing temperature and or time is needed if baking in toaster oven. Sorry this did not work out for you. I have a large toaster oven that I use occasionally for heating small amounts of regular frozen chicken tenders for my kids and I always set the timer for half the time on bag and reduce temperature slightly otherwise they burn. So keep a good eye on so you are sure to take out when just cooked. A meat thermometer could help ensure its fully cooked.

      Reply
      • Linda

        February 08, 2015 at 1:31 pm

        Just took my 2nd Chicken Tender batch out of the oven. Much better. Baked them at 375 degrees, 10 minutes on 1st side, flipped over, and just 5 minutes for 2nd side. Thank you for reminding me to use my thermometer! Checked the chicken and it was done after just 15 minutes total.
        I still have not happy with the dryness in the "breading". I think next time I will go half and half with coconut and almond flour.

      • Linda

        February 08, 2015 at 1:36 pm

        Correction

        I am still not happy with.........................................

      • Lisa

        February 19, 2015 at 6:49 pm

        I updated the recipe based on another comment and will do a little more experimenting to see if I can improve it further. I tried to reach out to the other commenter for more information, but they left a fake email address so I deleted the comment. They too had an issue with dryness so I'll try it on regular bake versus convection to see if that is the problem. I really appreciate you taking the time to let me know your experience so I can update the recipe.

      • Lisa

        February 08, 2015 at 1:42 pm

        I have a convection oven which tends to make meat juicier than regular conventional ovens. This could be another reason why my tenders were not very dry. However, my first batch of coconut flour tenders used egg and not olive oil and they were very dry so I know the olive oil helps prevent dryness. Some people use crushed pork rinds, but I'm not sure if that would help with dryness. Thanks for sharing your experiences with us.

      • Katie

        April 14, 2016 at 12:33 pm

        Hi Lisa, I have just tried out your recipe. Should have read your instructions all the way through, because i put too much coconut flour on the chicken which meant it didn't crisp. Had a thought about changing the olive oil for coconut oil. Next time i'll try it out. Thanks for your recipe, it was a nice change

      • Lisa

        April 14, 2016 at 1:15 pm

        This can be a difficult recipe to get right. The key is to get little coating and ensure its wet with oil.

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