These easy baked Paleo Chicken Tenders are one of our favorite low-carb / Keto meals. They are quick and easy, and much healthier than the fried variation!
Do you remember what you ate in high school?
I do. It's scary to think what my diet mostly consisted of: saltines, goldfish crackers, mochas, Subway subs (I was a certified "sandwich artist"), whatever my mom could get me to eat, and chicken tenders and jojos (fried potato wedges) from our local grocery store deli.
I loved those deli chicken tenders. Coated in gluten and soaked in hydrogenated fat (I know, they sound really appetizing when I put it that way).
Loved is definitely a past-tense word, though. Obviously it's been a while since I've had one of those super-unhealthy deli chicken tenders. Never again will I eat one, but I will eat one of my homemade baked paleo chicken tenders...
Gluten-Free Chicken Tenders
You will love these homemade gluten-free chicken tenders. The breading is flavorful and they are so easy to make; there's no frying involved.
How to make these Paleo chicken tenders:
If you use your fingers to bread the chicken, you might end up with breaded fingers instead of breaded chicken tenders. 😉 I use a fork to move the chicken around from the egg mixture to the breading, and then a spoon to help scoop the breading onto the chicken. That way my hands stay out of the mix as much as possible.
I don’t recommend baking these in a glass dish. Use a metal baking sheet. Glass and metal conduct heat differently, so you won’t achieve the same results with a glass pan.
The breading (dry mix only, not the liquid ingredients) can be mixed ahead of time and stored in an airtight container to save time on busy nights.
If you are thinking of making an ingredient substitution, please continue to read below.
Common ingredient questions when making these baked Paleo Chicken Strips:
Q: Can I leave out the flax meal?
A: Yes, you can substitute a little more blanched almond flour in its place.
Q: How can I make this recipe without the eggs?
A: You might try substituting a starch slurry for the eggs. To make a starch slurry, combine arrowroot starch with cool water – just enough to make a slurry that will be the consistency of pancake batter. Not too watery, but not too thick either. After you dip the chicken tenders in the slurry, bread them as normal, per recipe directions.
Q: How can I make this Paleo baked chicken nut-free?
A: If you can use blanched almond flour, you might try using a crushed up gluten-free cereal (like brown rice crispies or something similar to Corn Flakes). I haven’t tried it specifically in this recipe, but I have used it in another recipe for fish sticks, and it worked out well. I also had a friend who used ground up sunflower seeds in place of the blanched almond flour, and she loved them!
Q: Is coconut flour a good substitute for the blanched almond flour?
A: NO! Blanched almond flour is high in natural fats due to the almonds. Coconut flour is very drying and needs tons of moisture. I don’t recommend substituting coconut flour for the blanched almond flour.
Q: Can you freeze these and reheat them later?
A: I’ve actually never tried it! If you do want to try it, I’d recommend under baking the chicken tenders by just a couple minutes, otherwise when you reheat them they might be too dry. So maybe try baking 7 minutes per side, then freezing and reheating.
We like to eat our Paleo Chicken with my Homemade Ranch, ketchup, or Honey Mustard (recipe below):
Honey Mustard Dipping Sauce
FYI: (This dipping sauce is NOT Whole30 approved, but the chicken tenders (recipe below) are.
3 tablespoons runny honey
2 tablespoons Dijon mustard (I use Annie's Naturals)
- In a small mixing bowl, whisk together the honey and Dijon. Serve immediately or place in the refrigerator for later use.
Megan’s Recipe Notes:
This dipping sauce is sweet; a little of it goes a long way. If it's too sweet for your taste, try adding a tablespoon of mayonnaise to tone it down.
Other Paleo recipes you might be interested in:
Fresh & Spicy Halibut Ceviche (also Whole30 approved)
Vegan Paleo Pecan Pie Bars
Paleo Chocolate Brownie Energy Bites from Sarah Bakes Gluten Free
Clean Eating Spinach Artichoke Dip (Dairy-Free) from Meaningful Eats
I hope you enjoy this Paleo baked chicken as much as we do!
xo,
Mēgan
Paleo Chicken Tenders Recipe:
Paleo Chicken Tenders
These easy baked Paleo Chicken Tenders are one of our favorite low-carb / Keto meals. They are quick and easy, and much healthier than the fried variation!
Ingredients
- 2 pounds chicken tenderloins
- 1 cup blanched almond flour
- 1 tablespoon flax meal
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- ½ teaspoon dried parsley
- ¼ teaspoon poultry seasoning
- ground black pepper to taste
- 2 eggs
- olive oil, in a sprayer
Instructions
- Preheat oven to 425 degrees (F) and line 2 large baking sheets with parchment paper.
- In a pie plate or another shallow wide bowl, mix together the almond flour, flax meal, paprika, garlic powder, sea salt, parsley, poultry seasoning, and ground black pepper.
- In another small mixing bowl, lightly beat the eggs.
- Blot the excess moisture off from the chicken tenders with paper towels and then dip them in the egg. Make sure the tenderloins are thoroughly coated in the egg mixture and then dredge them in the almond flour breading, pressing to adhere.
- Divide the breaded chicken tenders up between the 2 baking sheets and lightly spray with olive oil. Place in the oven and bake for 8-9 minutes. Flip the tenders over, lightly spray again with olive oil and bake for another 8-9 minutes, or until the internal temperature reaches 180 degrees (F).
- Transfer the chicken tenders to a platter and serve immediately, or at room temperature.
Notes
These chicken tenders never become really crisp, but with the tasty breading, they quickly will become a family favorite!
Recommended Products
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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Anthony's Almond Flour Blanched (2lb) Batch Tested Gluten-Free, Non-GMO & Vegan -
Bob's Red Mill Golden Flaxseed Meal, Organic, Gluten Free, Whole Ground, 16 Ounce -
Oil Sprayer Dispenser,Olive Oil Sprayer, Spray Bottle for Oil Versatile Glass Spray Olive Oil Bottle for Cooking,Vinegar Bottle Glass,for Cooking,Baking,Roasting,Grilling. -
Reynolds Kitchens Non-Stick Parchment Paper - 60 Square'
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Laura says
"Breaded" and baked chicken tenders-a family favorite we gave up when we went gluten-free. But thanks to you I guess we don't have to!!! Love that you used almond flour Megan and paprika and poultry seasoning are great additions to make the chicken super tasty. I wish I had these ready and made at my house for our lunch today!
Megan says
We gave them up when we went GF too, Laura! It's so nice to be able to have them again. I think chicken tenders are the perfect finger food!
Hugs,
Megan
Tammy Callahan says
Hi Megan? Adding tapioca starch to the almond meal and flax meal (equal amounts) will give your chicken tenders that crunch it's missing!! I use this on oven "fried" pork chops as well. Both come out flavorful, crunchy, and delicious!!!?
Tammy Callahan
Mark Morley says
This is a great idea. I have made something similar using crushed Gluten Free Corn Flakes which added a crunchiness.
Anne says
My little one will love these!! We haven't had nuggets/tenders since I went grain-free a few months ago. I will have to put these on our menu soon. Thanks!
Megan says
Hi Anne! I can't wait to hear what you and your little one think of these! 🙂
Megan
Pam Gordon says
I wonder if pre-toasting the almond flour might help? i would think if it's not too fine it would toast.....
Megan says
Hi Pam,
Yeah, I'm not sure. If you try it will you please let me know your results? 🙂
Megan
amber says
Oh Megan!!! These look so amazing. WOW! I am definitely going to try these. What a great lunch option during the week for my kiddos. And honey mustard is my all-time favorite dip!! I make it regularly and smother it over chicken. The perfect mix of sweet and sour...just can't get enough.
xo,
--Amber
Megan says
Hey Amber, thank you! Yes, my girls love these, so they would be a wonderful lunch option for your kiddos! I hope you guys are doing well!!
xo,
M
Kaara says
Sounds great Megan!!! I'll have to try these
Megan says
Thanks, Kaara!!
Cathy Anderson says
These sound delicious and I want to try them. But, do you have a nut-free flour suggestion since we have to be both gluten-free and peanut/tree nut free?
Megan says
Hi Cathy!
I think you could use a crushed up GF cereal (like brown rice crispies). I haven't tried it specifically in this recipe, but I have used it in other recipes (fish sticks) and it worked out well. :)
Megan
Caren says
My children are also allergic to tree nuts. I wonder if coconut flour would work as well as Almond flour. I will have to give these a try. Thanks for the great idea!
Megan says
Hi Caren,
I'm not sure about using coconut flour, but maybe a combination of flax meal and unsweetened shredded coconut? Or even crushed gluten free cereal (like brown rice crispies or Arrowhead Mills Maple Buckwheat Flakes). I haven't tried the crushed cereal specifically in this recipe, but I have tried it in others (like fish sticks) and have been successful. Good luck!
🙂 Megan
Mark Morley says
The Coconut Flour does make a very good coating for the chicken. I have used it several times. But the coconut shreds would add texture to the coating. So, Maybe try the coconut flour and shredded coconut together. The resulting coconut chicken would have a wonderful taste.
Megan says
That's great to know, Mark! Thanks for sharing!
🙂 Megan
Jen says
Coconut flour is usually not a good option in recipes like these. It's extremely dense and dry. In baking, you usually use about 1/6 - 1/4 the amount of coconut flour you would use in other recipes... this screws up ratios of ingredients and flavors, plus very little to dredge with. If you are going to use coconut flour try to find recipes specifically written for it. You will have better luck. I think the gf crushed cereal would give you results closer to what you are looking for.
Carol@easytobeglutenfree says
I made these for dinner last night. I didn't make the sauce, just served them plain. I also put them on a rack in the pan so they would cook on the underside instead of turning them over ½ way through cooking. They are fantastic! I love using almond flour. Thanks for a great recipe.
Megan says
Hi Carol!
You are so very welcome! Thank you for the wonderful review. 🙂 I'm so glad you enjoyed them.
Hugs,
Megan
Suzie says
Have you tried freezing these and reheating them later? Just curious how they might hold up.
Megan says
Hi Suzie,
No, I haven't tried it, but I'm curious myself. If you do try it, I'd recommend under baking them by just a couple minutes, otherwise when you reheat them they might be too dry. So maybe try baking 7 minutes per side, then freezing and reheating. If you try it, please let me know!
Hugs,
Megan
Shirley @ gfe & All Gluten-Free Desserts says
Missed out on checking out this post when it came out. YUM!!! I might make these this weekend. I have made gluten-free chicken tenders so many ways, but not with almond flour yet, believe it or not. 😉
xo,
Shirley
Shirley @ gfe & All Gluten-Free Desserts says
Megan, I made these chicken tenders tonight. They are phenomenal! I will make them again and again for sure. They will be great for a quick and easy dinner and also for lunches. Thank you so much, dear!!
Shirley
Megan says
Shirley!
This note was such an awesome surprise - especially coming from you! ((Hugs)) Thank you for trying them and for leaving me such a wonderful review! I'm so glad you enjoyed them!
xoxo,
Megan
Nancy says
I'm allergic to almonds and eggs. I have hazelnut flour, so would that work? Can I use an egg substitute, like flax gel?
Nancy
JAMIE says
I'm wondering the same thing-no egg here!
Amber says
Hi Meg,
Made this recipe last night. AMAZING!!!! Wonderful, fabulous, easy, delicious, more happy yummy words....
You can see a picture here on FB: https://www.facebook.com/photo.php?fbid=589887664368363&set=a.292220644135068.78458.288512964505836&type=1
I used sunflower seeds instead of almond flour (can't digest), worked great. Your spice mix is so, SO yummy.
Thanks for a great recipe!! My family thanks you too.
Have a great weekend. We are heading out of town soon. See ya next week.
xo,
--Amber .
Tracey says
Can't wait to try these...can you tell me what "blanched" almond flour is. I have regular almond flour.
Megan says
Hi Tracey!
Blanched almond flour are almonds that have been blanched (boiled) and then the skins removed before grinding them into flour. I'd imagine that your regular almond flour would work just fine though. 😉 I can't wait to hear how you like them!
Hugs,
Megan
Paleo Moxie says
These are amazing and much better than I thought they would be. I will be making these again for sure.
Megan says
I'm so glad you enjoyed them! 😉 Megan
Megan says
These sound great! Is the honey mustard dipping sauce Paleo as well?
Megan says
Yes - as long as you use gluten free/paleo approved dijon.
Megan says
Yes - as long as you use gluten free/paleo approved dijon.
Tina Wilson says
Do you have the nutritional values? I am supposed to be watching my carb intake. Thanks so much!!
Tina 🙂
Megan says
Hi Tina, no, sorry I do not!
Megan
Carolynn says
Amazing! I "tricked" my family and didn't tell them until AFTER they were oooing and aaaaahing that it was almond flour. They have been resisting me for so long on going glutin free.. Last week was rice pasta... Won that... And this week was almond flour... Won that! This recipe is not just for kids it's amazing. Instead of olive oil I use coconut oil spray gives a complimentary taste and doubled nicely with my side of oven baked sweet potato wedges with Celtic sea salt and coconut oil.
Oh almost forgot, on my second batch.. Yes second. They requested more for taking for lunch tomorrow!!! I added 4 times the flax and they tasted just the same.. Double win!
Thank you for this!!! Can't wait to see what other goodies I can find on your page!
Sharon says
Do you think u can use almond meal flour?
Megan says
Hi Sharon,
Almond meal should be fine, but the consistency of your breading might be a little different. I recommend Honeyville Blanched Almond Flour.
Megan
Danielle says
Hi! I had a horrible time trying to get the "breading" to stick to the chicken. Do u have any suggestion? It seemed to stick more to my fingers than the chicken. It didn't come out looking as even as yours either. It was clumpy on chicken. The flavor was fantastic and my hubs said he would love to have them more often. So I really need some tips! Thanks
Megan says
Hi Danielle,
I use a fork to move the chicken around from the egg mixture to the breading, and then a spoon to help scoop the breading onto the chicken. That way my hands stay out of the mix as much as possible. Also make sure you're using Honeyville Almond Flour. It has a finer texture than other brands and won't clump as much! Hope that helps!
Megan
Kirsten says
Megan I love all your recipes! I made your chicken strips tonight and my husband told me three different times that they were SO good! Thank you for making our gluten and dairy free life so much easier.
Megan says
That makes me so happy Kirsten! 😉 You are very welcome and I'm very happy to do so! Thanks for commenting!
Kate says
I made these tonight for my son. They were ANAZING! We only had unblanched almond flour, I'm not sure what the difference but it still tasted great. My five year old couldn't shovel them in fast enough, the sauce was very flavorful as well.
Kate says
Ugh- AMAZING. (Stupid phone.)
Megan says
Hi Kate! Thank you so much for commenting! Glad you liked them! My girls "shove" them in, too! 😉
M
Linda billingsley says
Made the chicken tenders a few days ago. I am making them again as I am e mailing. Very good!
Megan says
Thank you, Linda! 😉 Glad you enjoyed them!
Ashley says
Can you make the dry mixture ahead of time and keep it sealed and just pour it in a bowl and use as needed?
Amanda says
These were a huge hit with my family tonight! Thanks for sharing such a yummy recipe!
stephanie says
Did it for dinner tonight, and it's sooo goood!!!!
Jen says
Everyone in my house thinks these are fantastic! Definitely a new favorite!
mummy tries says
Wow! These look absolutely awesome 🙂
Michelle says
An allergy-friendly recipe with eggs and almond flour????? Ugggghhhhh.
Megan says
YEP! For those with allergies to grains, this IS an allergy-friendly recipe! 😉
Ariella Bloom says
My husband and I have been on the paleo diet every since I got really serious about losing my baby weight from my darling son. This chicken was delicious- better than any recipe I've made that include breadcrumbs- and I can't wait to make it again! I made it with boneless dark meat cutlets and it came out great!
Gwen says
We've made these twice with flax-eggs. The first time, one out of the four pieces had the breading fall off. The next time, we put the damp chicken in arrowroot before putting them in the flax-egg. They worked great.
Another tip, from Sara Moulton. When making something like this, it helps to put them in the fridge for an hour or more before putting in the oven. I've found that really helps keep the breading on.
Also, since we don't use parchment paper because of the silicon in it, we used plenty of avocado oil on the cookie sheet and they crisped up really nice.
Thank you for this recipe. We are making them again tomorrow.
Nicole says
Cannot wait to make these. Recently found out that my daughter cannot have gluten/dairy/sugars. She was devastated about having to give up her chicken nuggets. She will be thrilled if they taste as good as they sound like they do! Thanks so very much!
April says
I have made these about 5 times. My whole family likes them, which is no small feat! They are delicious. I do have issues with the breading falling off but they are great. Any tips for the breaking would be great. Thanks.
Sarah V. says
can you use gluten free oat flour instead of almond flour?
Denise Fountain says
These chicken fingers are terrific! Great dipping sauce. I haven't had chicken fingers since I went GF almost two years ago. Thanks!
Megan says
Hi Denise, you're very welcome! Happy to hear you enjoyed them!
Naomi says
Great Recipe... could you use coconut flour instead of almond flower? My son has sever nut allergies and would need to substitute this ingredient if possible. Thanx! 🙂
Megan says
Hi Naomi,
I wouldn't recommend using coconut flour in this recipe. Maybe sunflower seed flour, or unsweetened shredded coconut instead? You might need to experiment with the recipe a bit to find something that works for you.
Megan
amanda says
any suggestions for a egg replacement? I tried olive oil and it didnt work.
Megan says
You could try a starch slurry (arrowroot starch + water), or coconut milk. I haven't tried either though, so I'm not sure they will work.
Anna says
I made these for dinner last night and they were amazing! I baked sweet potato fries at the same time because you can't have chicken tenders without fries. Thanks for the recipe!
Marjorie says
Came across your site from a recipe posted on the Fitness Magazine website for a different recipe but happened to make this one instead this weekend. Super easy to make and when I pulled them out of the oven, they looked exactly like your pictures! So needless to say I was super excited to try them for lunch the next day. I reheated them and they were delicious however the "breading" came off so I'm wondering if I should have let them cool longer before putting them in the fridge or if this is just a result of not eating them right away. Hmm. Either way, will definitely be making these again and again. I passed on the sauce and just had them with some baked sweet potato for lunch. So glad I found your site!
Megan says
Hi Margorie,
I'm glad you found me and happy to hear you enjoyed this recipe! 😉 The breading does tend to fall off the next day; however, if you let them cool completely before storing in the refrigerator, they might hold onto the breading just a bit better. Hope that helps!
Alicia says
I specifically drove 40 miles into the nearest grocery store to get the ingredients for this AND I AM SO HAPPY I DID. It is soooooo delicious. I could eat all two pounds of this myself.
Megan says
That's a long ways to go for ingredients! 😉 I'm VERY happy you enjoyed them!
Pauline says
has anyone figured out the calorie count for this ?
Julie says
These are really good!! Even my family who always cringes at gluten free things I make gobbled them up! Thank you!
Danielle says
Don you have any suggestions for an egg replacement in this recipe?
Megan says
Hi Danielle,
An egg-free mayonnaise, like Vegenaise, would probably work just fine as a sub for the eggs. It would be wet enough that the breading would stick to it. Just keep in mind I haven't tried it myself!
Rhonda says
Very good. Turned out perfect recipe/instructions very easy to follow.
Ashley says
I just want to say that these chicken tenders always help get me and my family through the Whole 30. My kids tend to shy away from Whole 30 recipes but these are an exception. Thanks so much for this awesome recipe!
Megan says
That's the best compliment, Ashley. I'm so happy this recipe helped you!
Brooke says
Hi! I was wondering if you could tell me how many calories this is per serving? And what the serving size is? Thank you!
Megan says
Hi Brooke,
I don't have the nutritional information available on my site, but you could easily find it by using an online calorie counter. 😉
Lisa Pineo says
My family and I loved these! I'm gluten free and on a low carb diet so these were a big hit. It took me A LOT longer than the stated prep time to chop the chicken and dreg them and I ended up needing twice the amount of dry ingredients as it called for. I eliminated the flax meal because I didn't have any and they were great. I didn't have a spray bottle so I coated the parchment paper with olive oil. It worked fairly well but smoked a lot and and stuck a bit. My kids want this to be a regular meal now.
Megan says
I'm very glad everyone loved them, Lisa! Thanks for leaving me a comment! 😉