Keto Coconut Flour Chicken Tenders

 Keto Coconut Flour Chicken Tenders

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Keto Coconut Flour Chicken Tenders


1.    1/4 cup coconut flour
2.    2 tablespoons grated Parmesan optional
3.    1/2 teaspoon kosher or natural sea salt
4.    1/2 teaspoon ground cumin
5.    1/4 – 1/2 teaspoon ground smoked paprika
6.    1/2 teaspoon garlic powder optional
7.    1/2 teaspoon onion powder optional
8.    1/2 teaspoon black or white pepper
9.    1 pound chicken tenderloins 6-8 pieces
10.1/4 cup olive oil or a beaten egg


1.    On plate or shallow container, mix coconut flour, Parmesan and spices with a fork.
2.    Pour olive oil (or beaten egg) in small container. Drench each tenderloin in olive oil then gently press each chicken tenderloin in coconut flour mixture.
3.    Spray extra olive oil over the coating until wet to prevent dryness.
4.    Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan.
5.    Spraying extra olive oil on top prevents dry coating.
6.    Bake at 400°F for 10-12 minutes then flip each tenderloin.
7.    Continue baking for an additional 10-12 minutes. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You’ll need to flip the tenders again to brown each side using the broiler)
8.    Eat plain or dip in your favorite sauce.
9.    Makes 6 chicken tenders
10.Enjoy! 🙂


    To make in an air fryer, cook for approximately 8 minutes at 360°F (180°C).
    Adjust seasoning to suit taste.
    For Paleo, nutritional yeast is a great sub for the Parmesan cheese.

Nutrition Facts

Per Serving: 353 calories; 15.6 g fat; 8.2 g carbohydrates; 47.3 g protein.

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