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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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    Related Posts

    Reader Interactions

    Comments

      « Previous 1 2 3
    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
    « Previous 1 2 3

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