Craving delicious and nutritious chicken? This almond-crusted baked chicken tenders recipe offers a fantastic, healthy option for any meal. You’ll love how easy it is to prepare these crispy, flavorful tenders, making them a perfect addition to your collection of easy healthy chicken recipes.
Key Ingredients & Substitutions:
- Chicken Tenders: Boneless, skinless chicken breasts cut into strips work well.
- Almond Flour: Use blanched almond flour for the best texture. You can also use finely ground oats or crushed cornflakes for a similar crunch.
- Eggs: Act as a binder. A plant-based egg substitute can be used.
- Spices: Customize with your favorite blend.
Ingredients:
For the Chicken:
- 1.5 pounds chicken tenders
- 1 cup almond flour
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- 2 tablespoons water
Optional for Serving:
- Fresh parsley, chopped
- Lemon wedges
- Dipping sauce (e.g., sugar-free ketchup, honey mustard)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 320 calories
- Tools Needed: Baking sheet, parchment paper, shallow bowls, whisk
Step-by-Step Instructions:
1. Prepare Your Workspace
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. This prevents sticking and ensures even cooking.
2. Set Up Your Breading Station
In one shallow bowl, whisk the eggs with 2 tablespoons of water. In a second shallow bowl, combine the almond flour, garlic powder, onion powder, paprika, salt, and black pepper. Mix these dry ingredients thoroughly.
3. Coat the Chicken Tenders
Dip each chicken tender first into the egg mixture, allowing excess to drip off. Then, dredge it in the almond flour mixture, pressing gently to ensure the coating adheres well. Place the coated tenders on the prepared baking sheet in a single layer.
4. Bake Until Golden and Cooked Through
Bake the chicken tenders for 15-18 minutes, flipping halfway through, until they are golden brown and cooked through. Ensure the internal temperature reaches 165°F (74°C).
5. Serve and Enjoy
Remove the tenders from the oven and let them cool for a few minutes. Garnish with fresh parsley and serve with lemon wedges or your favorite healthy dipping sauce. These are excellent for quick, easy healthy chicken recipes.
Variation Ideas:
- Add a pinch of cayenne pepper to the almond flour for a spicy kick.
- Mix dried herbs like oregano or thyme into the breading for an herbaceous flavor.
- Serve in lettuce wraps with your favorite veggies for a lighter meal.
- Sprinkle with grated Parmesan cheese before baking for a cheesy crust.
Storage Instructions:
Store leftover almond-crusted baked chicken tenders in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm them in an oven or air fryer at 350°F (175°C) for 8-10 minutes until heated through and crispy again. Avoid the microwave if you want to maintain the crispy texture.
Frequently Asked Questions (FAQ):
Can you make these chicken tenders ahead of time?
You can bread the chicken tenders a few hours in advance and store them in the refrigerator before baking. For the best texture, bake them fresh.
What makes these chicken tenders healthy?
Baking instead of frying significantly reduces fat content, and almond flour provides healthy fats and protein, making this one of your go-to easy healthy chicken recipes.
Can you use regular flour instead of almond flour?
Yes, you can use whole wheat flour or all-purpose flour, but the nutritional profile and crispness will be different.
How do you prevent the coating from falling off?
Make sure to press the almond flour mixture firmly onto the chicken tenders and avoid overcrowding the baking sheet.
Are these chicken tenders freezer-friendly?
You can freeze cooked chicken tenders in an airtight container for up to 3 months. Reheat from frozen in the oven until warmed through.
What side dishes pair well with these tenders?
Roasted vegetables, a fresh green salad, quinoa, or sweet potato fries are great healthy options.