Jake Harper
Coconut flour is a popular ingredient for breading chicken tenders, especially for those on gluten-free, Paleo, or Whole30 diets. The coconut flour provides a subtle sweetness and unique flavour to the chicken tenders, which can be further enhanced by adding spices like smoked paprika, cayenne pepper, garlic powder, and black pepper. When combined with an egg wash or mayonnaise and coated with shredded coconut, the coconut flour helps create a crispy, golden-brown coating. However, some people may find that the coconut flavour is not prominent enough when using coconut flour alone, and thus, additional coconut ingredients are often used to enhance the coconut taste.
| Characteristics | Values |
|---|---|
| Diet | Paleo, Whole30, Keto, Gluten-free, Low-carb |
| Ingredients | Chicken, Coconut flour, Coconut milk, Coconut flakes, Eggs, Oil, Salt, Pepper, Garlic powder, Smoked paprika |
| Prep time | 5 minutes |
| Cook time | 12-20 minutes |
| Taste | Crispy, Crunchy, Sweet, Tender |
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What You'll Learn
Coconut flour chicken tenders: a simple, tasty family meal
Coconut flour chicken tenders are a delicious, family-friendly meal that can be made in about 30 minutes. The coconut flour gives the tenders a subtle sweetness, and the coconut coating adds a satisfying crunch without the need for frying. The tenders can be enjoyed plain or with your favourite dipping sauce.
Ingredients
- Chicken tenders (or chicken breasts cut into strips)
- Coconut flour
- Egg
- Coconut milk (optional)
- Shredded coconut
- Salt
- Pepper
- Olive oil or avocado oil
Optional ingredients for serving
- Mayo
- Yogurt
- Curry powder
- Maple syrup
Method
- Prepare three bowls: one with coconut flour, one with beaten egg (mixed with a little coconut milk, if desired), and one with shredded coconut.
- Season the chicken tenders with salt and pepper.
- Working with one tender at a time, coat the chicken with coconut flour, then dip it in the egg mixture, and finally, coat it with the shredded coconut.
- Place the coated tenders on a wire rack over a baking sheet.
- Lightly drizzle or spray the tenders with olive oil or avocado oil.
- Bake at 350°F for 12-15 minutes, or until cooked through.
- Optionally, broil for 1-2 minutes to brown the coconut further.
- Serve with your favourite dipping sauce or a mixture of mayo, yogurt, coconut milk, curry powder, and salt, with maple syrup to taste.
Variations
There are several variations and serving suggestions for coconut flour chicken tenders:
- The tenders can be dipped in Italian dressing before being coated.
- Parmesan cheese can be added to the coconut flour mixture.
- The tenders can be wrapped in bacon.
- The tenders can be served with honey mustard, ranch, or BBQ sauce for dipping.
- The tenders can be served over a salad with mandarin oranges and honey mustard dressing or with arugula.
- The tenders can be served with garlic parmesan fries or air fryer french fries.
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The breading process: how to get the perfect coating
The breading process for coconut chicken tenders involves three main stages: coating with flour, dipping in egg, and pressing into a coconut mixture. Here is a detailed guide to achieving the perfect coating:
Step 1: Prepare the Chicken
Start by cutting chicken breasts into tenders or strips. Pound the chicken to an even thickness before cutting to ensure consistent cooking. Season both sides of the chicken tenders with salt and pepper, or other seasonings of your choice.
Step 2: Set Up Dredging Stations
Arrange three bowls or stations for dredging. The first bowl should contain coconut flour or a flour alternative. The second bowl should contain beaten eggs, or you can use egg alternatives such as mayonnaise or olive oil for a moister texture. The third bowl should contain a mixture of shredded coconut, coconut flakes, or a combination of both. You can also add other ingredients to the coconut mixture, such as garlic powder, smoked paprika, sea salt, and black pepper, to enhance the flavour.
Step 3: Coat, Dip, and Press
Working with one piece of chicken at a time, lightly coat it with flour, using one hand for this step. Then, switch hands to dip the floured chicken into the egg mixture, ensuring it is well coated. Finally, return to your initial hand to press or roll the chicken into the coconut mixture, creating a thick layer. Wash your hands as needed to prevent the mixture from clumping.
Step 4: Arrange on a Wire Rack
Place each coated chicken tender on a wire rack over a baking sheet. The wire rack allows the heat to circulate evenly and helps achieve a super crispy texture. Spray the wire rack with oil to prevent sticking.
Step 5: Bake and Serve
Bake the coconut chicken tenders in the oven until cooked through and golden brown. You can also broil them for a few minutes at the end to enhance the browning and crispiness. Serve the tenders immediately for the best texture and taste. Enjoy them as-is or with your favourite dipping sauces!
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Dipping options: sauces to serve with coconut chicken tenders
Coconut flour is often used in chicken tender recipes to make the chicken gluten-free and keto-friendly. It also enhances the coconut flavor of the dish. However, it is worth noting that coconut flour alone may not be enough to give the chicken tenders a strong coconut taste. The coconut flavor can be enhanced by using coconut milk in the marinade and shredded coconut or coconut flakes in the coating.
Now, let's move on to the dipping options! There are several sauces that can complement the coconut flavor of the chicken tenders:
Honey Mustard Sauce
A popular choice for coconut chicken tenders is honey mustard sauce. This sauce is a perfect blend of sweet and tangy flavors, and it can be made with just five ingredients. You can also make it spicier by adding some Santa Fe Chipotle Honey Spice or smoked paprika.
Thai Curry Dipping Sauce
For those who enjoy a kick of spice, a Thai curry dipping sauce is an excellent option. This sauce combines Thai green curry paste, granulated sugar, rice vinegar, and mayonnaise. A squeeze of lime juice adds a refreshing touch to the sauce.
BBQ Sauce
A classic BBQ sauce is always a tasty option for chicken tenders. You can even make your own BBQ sauce by mixing ketchup with other ingredients.
Ranch Dressing
Ranch dressing is another classic dipping sauce that pairs well with coconut chicken tenders. You can make it more exciting by adding spices or herbs of your choice.
Sweet and Sour Peanut Sauce
If you're looking for a sauce with a unique blend of flavors and textures, try a sweet and sour peanut sauce. It's sweet, tangy, creamy, spicy, rich, and sour all at once!
Other Options
In addition to the sauces mentioned above, you can experiment with other options such as Alabama White BBQ Sauce, Spicy Honey Chipotle Sauce, Bang Bang Sauce, or a simple mixture of mayonnaise and yogurt with curry powder and a touch of maple syrup.
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Paleo, Whole30, and keto: dietary restrictions and adaptations
Coconut flour is often used as a substitute for wheat flour in recipes, such as chicken tenders, to make them suitable for those on paleo, Whole30, or keto diets. Coconut flour is naturally gluten-free and enhances the coconut flavor of dishes.
Paleo, Whole30, and keto diets have become increasingly popular in recent years, with many people adopting them for weight loss, to identify food allergies or sensitivities, or to improve their overall health. These diets are known for their restrictive nature and can be challenging to follow due to the limited food options available. Here's a closer look at each of these diets and their restrictions:
Paleo
The paleo diet, also known as the "caveman" diet, is based on the idea that people should eat only foods that were available to our Paleolithic ancestors. This means eliminating processed foods, dairy, refined sugar, potatoes, refined oils, and salt. Instead, the diet focuses on whole foods, including meat, produce, nuts, seeds, and non-refined oils. The paleo diet also emphasizes eating grass-fed meat, which is considered more sustainable and similar to the meat consumed by early humans. Unlike the keto diet, paleo does not enforce strict ratios of macronutrients and is meant to be a long-term lifestyle change rather than a quick weight-loss solution.
Whole30
The Whole30 diet is a month-long program designed to reset metabolism and reshape one's relationship with food. It involves eliminating certain food groups for 30 days and then slowly reintroducing them to identify any food intolerances. The restricted foods include dairy, alcohol, added sugars, artificial sweeteners, legumes, grains, MSG, carrageenan, sulfites, and baked goods. Whole30 is known for being incredibly strict, and while it may lead to weight loss, its primary focus is on improving overall health and energy levels, reducing cravings, and enhancing athletic performance.
Keto
The ketogenic (keto) diet is a low-carb or no-carb, high-fat diet that aims to force the body into a state of ketosis, where it burns fat for energy instead of glucose. In this state, blood sugar levels drop, and the body produces ketones that are excreted through urine. The keto diet typically restricts carbohydrate intake to 50 grams or less per day and focuses on increasing protein and fat consumption. While it has been associated with rapid weight loss, critics argue that it may also lead to muscle loss.
It is important to note that these diets may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any restrictive diet plan. Additionally, due to their restrictive nature, these diets can be challenging to maintain, and it is common to regain weight after stopping the diet unless the food choices become a long-term habit.
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Chicken prep:
Chicken prep:
Ingredients
- Chicken breasts
- Coconut flour
- Eggs
- Coconut milk
- Coconut flakes
- Olive oil
- Salt
- Black pepper
- Garlic powder
- Smoked paprika
Method
- Pound the chicken breasts to an even thickness, then cut into tenders.
- Pat dry with paper towels.
- Season both sides with salt and pepper.
- Arrange three bowls – one with beaten eggs, one with coconut flour, and one with a mixture of coconut flakes, garlic powder, smoked paprika, salt, and pepper.
- Working with one piece of chicken at a time, lightly coat the tenders with coconut flour, then dip in the egg/coconut milk mixture, then coat with the shredded coconut mixture.
- Place the coated tenders on a wire rack over a baking sheet.
- Mist the tenders with avocado or coconut oil spray, or lightly drizzle with avocado or olive oil.
- Bake at 350° F for 12-20 minutes, flipping halfway through, until cooked through and golden brown.
- For extra colour and crispness, broil for 1-2 minutes.
- Serve with your favourite dipping sauce.
Tips
- For a thicker coating, press the tenders into the coconut mixture and repeat the process.
- Wash your hands between coatings to prevent clumping.
- For crispier chicken, use a wire rack instead of placing directly on a baking sheet.
- For a hint of sweetness, add a little cayenne pepper or maple syrup.
- For a nut-free version, use mayonnaise instead of eggs.
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Frequently asked questions
First, dip the chicken tenders in beaten eggs or olive oil. Then, dip them in coconut flour and make sure they are evenly coated.
After coating the chicken tenders in coconut flour, dip them in eggs and then in shredded coconut. Press the coconut flakes into the chicken to help the coating stick better.
Yes, coconut flour gives chicken tenders a coconut taste. However, the coconut flavour can be offset by adding spices like cayenne pepper or parmesan cheese.
Some good dipping sauces to go with coconut chicken tenders include honey mustard, classic ranch, BBQ sauce, and curry powder mixed with mayo/yogurt, coconut milk, and salt.
