I created this gluten free and paleo chicken finger recipe so I could continue enjoying a healthier version of one of my favorite foods, and make something familiar for my family too. Plus, this recipe is AIP compliant, Whole30, keto, and kid-friendly to boot!
These chicken tenders/fingers are breaded in healthy coconut flour and oven baked instead of fried. They’re tasty and much healthier than anything similar that you’d find at a restaurant.
When I was in high school, I basically lived on chicken tenders. Every day I would eat a box from the local deli along with a pile of potato wedges.
If I had any idea what I was doing to my body, I would definitely have thought twice about my daily lunch!
Chicken tenders are coated in gluten-filled breadcrumbs and deep fried in low-quality vegetable oils. No wonder I struggled for years with inflammation, hormonal imbalances, and generally feeling like garbage.
Luckily, after studying nutrition, I got my act together and began eating more healing foods. Of course, I still crave familiar flavors – so, healthy comfort food recipes are essential!
Healthy Chicken Finger Recipe (Gluten-Free & Paleo):
- ½ cup coconut flour
- 2 teaspoons poultry seasoning (for AIP sub for compliant spices like sage, thyme, salt and marjoram)
- ½ teaspoon sea salt
- 1 lb boneless skinless pastured chicken breasts
- ¼ cup avocado oil or melted ghee
- Coconut or avocado oil in a spray bottle (for misting)
- Preheat oven to 400F.
- In a shallow bowl or on a plate, combine the coconut flour, poultry seasoning, and sea salt.
- Slice the chicken breast into strips, and coat generously with avocado oil.
- Dip the oil-coated chicken strips into the coconut flour mixture to coat.
- Place the finished strips onto a baking sheet one-at-a-time. When all the strips are coated, mist them with a thin coating of oil (this step makes them even crispier).
- Bake for 12 minutes, flip them over and mist with oil, before returning to the oven for another 12 minutes.
- Enjoy with your favourite dip like organic ketchup or homemade paleo mayo!
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About the Author Ashley Sauvé of Nutritionist Eats
Ashley Sauvé is a Certified Nutritionist and Wellness Chef based in Toronto. She is the blogger behind Nutritionist Eats. Her areas of expertise include: women’s health and hormone balancing diets, eating for autoimmunity, anti-inflammatory diets, gluten-free living, elimination/hypoallergenic diets, weight loss and metabolic balance, eating for energy and immunity and ancestral nutrition.
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stl health says
March 8, 2017 at 6:45 pmThis looks terrific. I can’t wait to try it out!
Michelle @ Vitamin Sunshine says
March 11, 2017 at 1:30 pmYum! I love coconut flour– so many uses!
Nicole says
March 11, 2017 at 3:50 pmWow, the coconut flour really transforms this into a tasty and totally guilt free snack 🙂
Manju | Cooking Curries says
March 11, 2017 at 4:22 pmI love using coconut flour in a lot of things. This is such a great idea!
Brandi Crawford says
March 11, 2017 at 5:30 pmThese look tasty! Love they are paleo.
Tara says
March 11, 2017 at 5:51 pmYum! I used to live on chicken fingers as a kid too. Love that you used coconut flour.
Renee Kohley says
March 20, 2017 at 10:04 amSo simple! My kids will love these – thanks!
Michele Spring says
March 21, 2017 at 3:47 pmOh yum, I haven’t used poultry seasoning in a chicken finger before but it sounds like a really great addition!
Carrie Forrest says
March 22, 2017 at 7:34 amThese look really amazing and tasty! Thanks for sharing.
Kelly Bejelly says
March 22, 2017 at 7:40 amThis is a fabulous recipe, hun! It is amazing how our choices in our teens come back to haunt later in life. Glad you are making better choices now.
STACEY CRAWFORD says
March 23, 2017 at 8:41 pmChicken tenders are always a hit with me and the kids! These are a much healthier option 🙂 Thanks
Kari - Get Inspired Everyday! says
March 24, 2017 at 10:22 amChicken fingers are pretty much the ultimate comfort food, I’ll never get over my ‘nugget’ cravings, so a healthy alternative is awesome!
Emily @ Recipes to Nourish says
March 24, 2017 at 5:35 pmI love how simple these are! They look so delicious, I know these would be a huge hit with my family.
Cristina Curp says
March 24, 2017 at 6:03 pmLove that these can be made AIP! Win!
Jessica DeMay says
March 24, 2017 at 6:07 pmChicken tenders where a favorite food of mine as well when I was younger. Ok, I still love them but only healthier homemade versions. These ones look so delicious and sound easy! Yum!
ChihYu says
March 24, 2017 at 6:34 pmLove chicken fingers. I can have them all day long !
Katja says
March 25, 2017 at 1:59 pmOh, my kids would love these!!
Becky Winkler says
March 26, 2017 at 8:13 pmLove chicken fingers! This version looks great!
Real Food with Dana says
March 27, 2017 at 8:03 amLove how easy this recipe is! Can’t wait to try it out!
Rachel says
March 27, 2017 at 9:54 amThis looks like restaurant quality. 🙂 So tasty-looking.
Vanessa Woozley says
March 27, 2017 at 2:40 pmThese look lovely and crispy and are always a firm favourite for children.
Georgina Young says
March 28, 2017 at 8:27 amOh my my kiddies would be all over this!
KELLY says
February 13, 2019 at 7:28 amGREAT RECIPE!, TRYING TO START A KETO AIP TYPE DIET, IT’S GOING TO BE VERY HARD FOR ME TO DO, BUT HAVE A LOT OF HEALTH ISSUES.
Suzanne says
April 22, 2019 at 12:43 pmThis looks so good! Do you use this poultry seasoning for any other recipes?
Vanessa says
April 22, 2019 at 12:44 pmThanks for sharing! Do they keep long?