Baked Coconut Flour Chicken Tenders
These gluten-free, low-carb, and diabetes-friendly Coconut Flour Chicken Tenders are crispy on the outside and juicy on the inside without the need for breadcrumbs or deep frying. Baked or air-fried, they’re perfect for a healthy main dish, protein-packed snack, or kid-friendly meal.
- Suitable for diets:
- Gluten Free
- High-Protein
- Nut-Free
- Senior Friendly
- Soy-Free
Servings:
Why Diabetes Friendly?
- Low in carbs: Coconut flour is low in net carbohydrates, making it suitable for managing blood sugar.
- High in protein: Lean chicken breast helps maintain satiety and promotes stable blood sugar levels.
- Baked or air-fried: No deep-frying keeps fat content in check while still achieving crisp texture.
- Fibre-rich coating: Coconut flour adds dietary fibre that helps slow glucose absorption.
- No added sugar: Entirely free from sweeteners or high-glycemic ingredients.
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Equipment
- Two shallow bowls
- Baking sheet (with parchment) or air fryer
- Oven or air fryer
Ingredients
- chicken breast (boneless, skinless, cut into strips) 2
- egg 1
- milk (regular) 1 tbsp
- coconut flour ¼ cup
- parmesan cheese (finely grated) 1 tbsp
- garlic powder ½ tsp
- paprika ½ tsp
- salt ⅛ tsp
- black pepper ¼ tsp
- cayenne 1 pinch
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Cooking Tips
- Use finely grated Parmesan: It helps adhere better to the coating and crisps up more evenly.
- Pat chicken dry: This helps the coating stick and enhances crispiness during cooking.
- Flip halfway: Whether baking or air frying, flipping ensures even browning on both sides.
- Don’t overcrowd: Space out tenders in the oven or air fryer basket for optimal crisping.
- Check internal temp: Ensure chicken reaches 165°F (74°C) for food safety.
- Customize spice: Adjust cayenne or paprika for your preferred heat level.
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Instructions
- Preheat oven to 400°F (200°C), or air fryer to 375°F (190°C).
- In a shallow bowl, whisk egg and milk together.1 egg, 1 tbsp milk
- In another bowl, mix coconut flour, parmesan, and all seasonings.¼ cup coconut flour, 1 tbsp parmesan cheese, ½ tsp garlic powder, ½ tsp paprika, ⅛ tsp salt, ¼ tsp black pepper, 1 pinch cayenne
- Dip chicken pieces into the egg mixture, then dredge in the coconut flour mix, pressing gently to coat.2 chicken breast
- Place on a parchment-lined baking sheet or in an air fryer basket.
- Bake for 15–20 minutes, flipping halfway, or air fry for 10–12 minutes until golden and cooked through (internal temp: 165°F / 74°C).
- Let rest a few minutes for max crisp.
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FAQ
- Can I make these dairy-free?
Yes, omit the Parmesan and use a non-dairy milk like almond or oat milk. - Are these keto-friendly?
Yes, they are low in carbs and high in fat and protein, making them suitable for ketogenic diets. - Can I freeze them?
Yes, freeze after cooking. Reheat in the oven or air fryer for best texture. - Can I substitute almond flour for coconut flour?
You can, but coconut flour is drier and more absorbent—adjust the quantity accordingly if substituting. - Do they stay crispy after baking?
They’re crispiest fresh, but letting them rest a few minutes before serving helps retain texture.
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Nutrition
Per serving
Calories: 371.5kcal
Carbohydrates: 10g
Fiber: 5.6g
Sugar: 1.6g
Fat: 11g
Saturated Fat: 4.6g
Trans Fat: 0.04g
Protein: 54.2g
Nutrition Facts
Baked Coconut Flour Chicken Tenders
Serving Size
4 tenders
Amount per Serving
Calories
371.5
% Daily Value*
Fat
11
g
17
%
Saturated Fat
4.6
g
29
%
Trans Fat
0.04
g
Cholesterol
229.1
mg
76
%
Sodium
514.1
mg
22
%
Potassium
904.8
mg
26
%
Carbohydrates
10
g
3
%
Fiber
5.6
g
23
%
Sugar
1.6
g
2
%
Protein
54.2
g
108
%
Vitamin C
2.8
mg
3
%
Vitamin D
0.8
µg
5
%
Calcium
65.5
mg
7
%
Iron
1.8
mg
10
%
Magnesium
65.4
mg
16
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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