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These gluten free, low carb chicken tenders taste like an island paradise and are so simple to make, it’s like you’re on vacation. Enjoy this coconut crusted chicken in 30 minutes on a busy weeknight for a meal that tastes like it took hours.
Have you ever had coconut crusted chicken? A lot of people don’t think of coconut as a savory dinner ingredient, but they are missing out!
The secret here is the combination of flavors: the gentle bite of garlic and onion, the sweet coconut bites, the earthy almond flour, and of course classic chicken. Plus whatever sauce you decide to dip them in!
Seriously, it’s so flavorful you won’t believe that there’s less than ten minutes of prep time involved and only 30 total minutes until dinner is served!
What Ingredients Are Needed To Make Coconut Chicken Tenders?
These coconut chicken tenders are totally low carb and completely gluten free.
Instead of sweetened coconut flakes and white flour, the breading is make with almond flour and coconut chips (or flakes, whichever you prefer!). The seasonings are salt, onion powder, and garlic powder.
Simple, right? You’ll also need some egg for dredging the chicken in before rolling it in the low carb breading mix and your choice of sauce for dipping (although, honestly, it’s tender, moist, and so flavorful you won’t actually need a sauce if you don’t want one!).
How Do You Make Gluten Free, Low Carb Breading?
This particular low carb breading is a combination of unsweetened coconut, almond flour, and spices. Super simple!
All you’ll do is mix them together and make sure there are no clumps. You can use sugar free, all natural coconut chips or shredded coconut in your mix; it’s whatever you have handy or whichever texture you’d prefer.
Once you dredge your chicken in the beaten eggs you’ll dip it into the breading then bake them in the oven. So easy! (Similar to how I make my Restaurant Style Breaded Chicken Tenders!)
How To Serve Coconut Chicken
All you do is dish it up and dive in! See, easy-peasy.
Simple oven roasted broccoli would pair well with this island inspired chicken dish, and be yummy dipped in your sauces. To keep the island flavor theme going, you could also match your coconut crusted chicken with cilantro lime cauliflower rice.
A simple salad or colorful sliced peppers and celery sticks would also be delicious and pair well.
Ideas For Dipping Sauces
There are dozen of great sugar free, keto approved dipping sauce recipes you can match up with your coconut chicken tenders, as well. This keto Thai sauce is the perfect sweet and slightly spicy accompaniment to your low carb chicken fingers.
Can I Make This Ahead Of Time?
This meal is one that is best served fresh, and with less than ten minutes of hands on time is easy enough to cook on demand.
However, if you have leftovers or want to prep in advance, you can totally do so. Just bake them, let them cool, and store in an airtight container for 3-4 days. To reheat, bake on a cookie sheet and turn part way through. The breading will not crisp if you use a microwave.
- 1 ¼ lb Chicken Breast Tenderloins (20 oz)
- 1 Teaspoon Garlic Powder
- 1 Teaspoon Onion Powder
- Salt to taste
- ½ Cup Almond Flour
- 2 Large Eggs, beaten
- ¼ Cup Unsweetened Coconut Chips (can also use shredded)
- Preheat the oven to 400F and place a baking rack on a baking sheet.
- Sprinkle the seasoning (garlic, onion powder and salt) over both sides of the chicken and rub it with your hands.
- In a single shallow dish, place almond flour. In a second shallow dish, place the beaten eggs. Place the coconut chips in a third shallow dish.
- Coat chicken with flour; dip into the eggs, then coat with coconut chips. Place on the baking rack.
- Bake for 20 minutes, or until chicken is no longer pink in center and coating is golden brown.
You can replace the coconut chips with unsweetened shredded coconut.
Serve chicken with your favorite dipping sauce. (I think a honey mustard would be good!)
If you are unsure when chicken is done, use a meat thermometer, it is done and safe to eat once it reaches 165F temperature.
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- Checkered Chef Cooling Racks For Baking - Quarter Size - Stainless Steel Cooling Rack/Baking Rack Set of 2 - Oven Safe Wire Racks Fit Quarter Sheet Pan - Small Grid Perfect To Cool and Bake
- Habor 022 Meat Thermometer, Instant Read Thermometer Digital Cooking Thermometer, Candy Thermometer with Super Long Probe for Kitchen BBQ Grill Smoker Meat Oil Milk Yogurt Temperature
- Nature's Eats Blanched Almond Flour, 32 Ounce
- Jackie's Kitchen Onion Powder, 1.75 Ounce
- McCormick Roasted Garlic Powder, 2.62 oz
- Trader Joe's Organic Unsweetened Coconut Chips (Pack of 1)
Serving Size4 Ounces
Amount Per Serving Calories 248 Total Fat 17g Carbohydrates 4g Net Carbohydrates 2g Fiber 2g Protein 20g