Serving paleo low carb keto coconut flour chicken tenders

Coconut Flour Chicken Tenders

Course: Appetizer, Main Course
Cuisine: American
Keyword: low carb chicken recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6 people
Calories: 353kcal
Author: Lisa MarcAurele
These low carb paleo coconut flour fried chicken tenders are gluten free and keto friendly. Enjoy them plain or dipped in your favorite sauce.
Print Recipe


  • 1/4 cup coconut flour
  • 2 tablespoons grated Parmesan optional
  • 1/2 teaspoon kosher or natural sea salt
  • 1/2 teaspoon ground cumin
  • 1/4 - 1/2 teaspoon ground smoked paprika
  • 1/2 teaspoon garlic powder optional
  • 1/2 teaspoon onion powder optional
  • 1/2 teaspoon black or white pepper
  • 1 pound chicken tenderloins 6-8 pieces
  • 1/4 cup olive oil or a beaten egg


  • On plate or shallow container, mix coconut flour, Parmesan and spices with a fork.
  • Pour olive oil (or beaten egg) in small container. Drench each tenderloin in olive oil then gently press each chicken tenderloin in coconut flour mixture. Spray extra olive oil over the coating until wet to prevent dryness.
  • 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)
  • Eat plain or dip in your favorite sauce.



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


Calories: 353kcal | Carbohydrates: 8.2g | Protein: 47.3g | Fat: 15.6g | Sodium: 689mg | Fiber: 5.4g

Additional Info


Unauthorized use and/or duplication of this material without written permission from site owner Lisa MarcAurele is strictly prohibited.