Indulge in the perfect combination of crispy, golden coating and tender, juicy chicken with these Crispy Coconut Chicken Tenders. This recipe is not only gluten-free and AIP-compliant (with a simple flax egg swap), but also packed with flavor and nutrients. Whether you’re cooking for family, prepping for the week, or just craving a wholesome meal, these tenders deliver both health and satisfaction.

Why These Tenders Support an Anti-Inflammatory Diet

1. Anti-Inflammatory Spices

• Turmeric and Ginger: Known for their potent anti-inflammatory properties, these spices add warmth and depth to the dish while supporting joint health and reducing inflammation.

2. Healthy Fats

• Coconut Flour and Oil: Rich in medium-chain triglycerides (MCTs), which are quickly metabolized for energy and help reduce inflammation.
• Walnuts: Packed with omega-3 fatty acids, which combat chronic inflammation and support brain health.

3. Gluten-Free and AIP-Friendly

• Free from grains, gluten, and dairy, this recipe is tailored for those following the Autoimmune Protocol or other anti-inflammatory diets.

Why You’ll Love These Tenders

• Nutritious Coating: Coconut flour, shredded coconut, and walnuts create a crunchy texture and provide a boost of healthy fats, fiber, and essential nutrients.
• Flavorful Spices: Turmeric and ginger not only add warmth and complexity but also offer anti-inflammatory benefits.
• Versatility: These tenders can be pan-fried for extra crispiness or baked for a lighter option.
• AIP-Friendly: With a flax egg option, this recipe is perfect for those following an Autoimmune Protocol diet.

Key Ingredients and Benefits

The Coating

• Coconut Flour: A low-carb, high-fiber alternative to traditional flours, helping create a light, crispy crust.
• Shredded Coconut: Adds texture and a subtle sweetness that pairs beautifully with savory chicken.
• Walnuts: Finely chopped for an extra layer of crunch, walnuts are rich in omega-3 fatty acids and promote heart health.

The Seasoning

• Turmeric and Ginger: These spices are not only aromatic but also anti-inflammatory, supporting overall wellness.
• Garlic Powder: Provides a savory depth that enhances the natural flavor of the chicken.

The Binder

• Egg or Flax Egg: Acts as the perfect glue to ensure the coating adheres to the chicken, with a plant-based option for those following AIP or egg-free diets.

Coconut-Crusted Chicken Tenders

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Calories 1450 kcal

Ingredients

  

• 1 lb chicken tenders
• 1/2 cup coconut flour
• 1/2 cup shredded unsweetened coconut
• 1/4 cup finely chopped walnuts
• 1/2 tsp sea salt
• 1/2 tsp garlic powder
• 1/4 tsp turmeric
• 1/4 tsp ground ginger
• 1 egg or 1 flax egg for AIP compliance: 1 tablespoon flaxseed meal mixed with 3 tablespoons water, let sit for 5 minutes
• 2 tablespoons coconut oil for frying, if desired, to add extra richness

Instructions

 

• If using a flax egg, mix 1 tablespoon flaxseed meal with 3 tablespoons water in a small bowl. Let it sit for about 5 minutes to thicken.
• In a shallow bowl, combine the coconut flour, shredded coconut, finely chopped walnuts, sea salt, garlic powder, turmeric, and ground ginger. Mix thoroughly.
• Beat the egg or flax egg in a separate shallow bowl.
• Dip each chicken tender into the egg or flax egg, ensuring it is fully coated. Then, dredge it in the coconut coating mixture, pressing down to ensure it sticks well.
• Heat coconut oil in a skillet over medium heat. Add the coated chicken tenders to the skillet. Cook for 4-5 minutes on each side, or until the tenders are golden brown and the internal temperature reaches 165°F (74°C). Alternatively, bake in a preheated oven at 375°F (190°C) for 20-25 minutes, turning once halfway through, until golden brown and cooked through.
• Remove from the skillet or oven and let cool slightly before serving.

Serving Suggestions

1. Pair with a Dipping Sauce:
   • AIP-Approved Honey Mustard: Combine coconut yogurt, a touch of honey, and a dash of mustard powder.
   • Coconut Aminos-Based Sauce: Mix coconut aminos, lime juice, and a pinch of ginger for a tangy dip.
2. Serve Over Greens:
   Create a vibrant salad with spinach, arugula, shredded carrots, and avocado. Top with these chicken tenders for added protein and crunch.
3. Wrap It Up:
   Use lettuce leaves or collard greens to create a wrap, adding sliced cucumbers and a drizzle of your favorite sauce.

Why These Chicken Tenders Are a Healthy Choice

1. Rich in Healthy Fats:
   Coconut oil, shredded coconut, and walnuts provide medium-chain triglycerides (MCTs) and omega-3s, which support brain and heart health.
2. Protein-Packed:
   Chicken tenders are a lean source of protein, essential for muscle repair and sustained energy.
3. Anti-Inflammatory Benefits:
   Turmeric and ginger are natural anti-inflammatories, making this dish both flavorful and healing.
4. Gluten-Free and Grain-Free:
   Perfect for those with dietary restrictions, these tenders skip traditional breading ingredients while maintaining a satisfying crunch.

Storage Tips

• Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
• Freezing: Place cooked tenders in a single layer on a baking sheet and freeze. Once frozen, transfer them to a freezer-safe container or bag for up to 3 months.
• Reheating: Reheat in the oven at 350°F (175°C) for 10-12 minutes to regain their crispiness.

Final Thoughts

These Crispy Coconut Chicken Tenders are a delightful mix of crispy, savory, and slightly sweet, with a touch of warmth from the spices. Whether you’re following a specific diet or just looking for a nutritious and delicious meal, these tenders are a must-try.