Coconut Flour Chicken Tenders
Servings: 6 people
Calories: 131
These low carb paleo coconut flour fried chicken tenders are gluten free and keto friendly. Enjoy them plain or dipped in your favorite sauce.
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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
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.
Video
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
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
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