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Baked Coconut Flour Chicken Tenders

These gluten-free, low-carb, and diabetic-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.
Servings: 2
Calories: 371.5kcal
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes

Ingredients

  • 2 chicken breast boneless, skinless, cut into strips
  • 1 egg
  • 1 tbsp milk regular
  • ¼ cup coconut flour
  • 1 tbsp parmesan cheese finely grated
  • ½ tsp garlic powder
  • ½ tsp paprika
  • ⅛ tsp salt
  • ¼ tsp black pepper
  • 1 pinch cayenne

Equipment

  • Two shallow bowls
  • Baking sheet (with parchment) or air fryer
  • Oven or air fryer

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.

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.

Nutrition

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.