Last week I wanted chicken tenders. I was convinced I could make them sans the breading, and also keep them gluten-free and low-glycemic. Low-glycemic means that they won’t spike your blood sugar like a “breaded” chicken tender might. When you can keep your blood sugar stable, you can keep your mood stable and avoid cravings later in the day. Bon appetit!


  • Organic (or local) chicken tender strips– I bought organic chicken breasts from Whole Foods, precut into tenders. You could also use two chicken breasts and cut them into strips, about 2 inches wide and a 1/2 inch thick.
  • Coconut Flour
  • Eggs (organic or local are best)
  • Unsweetened shredded coconut
  • Salt and pepper
  • Coconut oil


  1. Preheat your oven to 350 degrees, and place a non-stick cookie sheet lined with tin foil inside.
  2. Place 2 tablespoons of coconut oil in a sauteeing pan on your stove top and turn on to medium heat.
  3. Lay out three bowls or pans in this order: One with coconut flour, one with eggs- beaten, one with unsweetened coconut shreds.
  4. Season the chicken tenders with salt and pepper.
  5. Coat the chicken in the coconut flour, then the egg, then the unsweetened coconut sheds and pop in the pan.
  6. Cook each side for about 3 to 4 minutes, until coconut begins to turn golden, then transfer to the cookie sheet in the oven to finish for about 5 minutes.
  7. Add salt (if necessary) to taste, and enjoy!


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