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    Home » Whole30

    Whole30 BBQ Chicken Tenders

    Published: Mar 22, 2021 · Modified: Mar 21, 2022 by Mariah Knight

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    Jump to Recipe Print Recipe

    These Whole30 BBQ Chicken Tenders are super easy to make, and taste amazing! Just air fry or bake and toss them in your favorite BBQ sauce! Great for anyone who is Gluten Free, Paleo, or on Whole30! (And they're kid friendly!!)

    Basket filled with bbq chicken tenders.

    Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.

    Jump to:
    • Why I love this recipe
    • 🍴Ingredient Notes
    • 🍴Step by Step Instructions
    • Frequently Asked Questions
    • How to store & reheat leftovers
    • Recipe
    • Shop this recipe!
    • Want more recipes?
    • 💬 Reviews

    Why I love this recipe

    Most chicken tenders are deep fried in inflammatory oil, but this recipe doesn't require any oil because they are either oven baked or air fried! Plus, they're made without grains, gluten, or processed sugar. The flour mixture is a blend of coconut flour, cassava flour, garlic powder, salt, and black pepper.

    🍴Ingredient Notes

    Overhead shot of bbq chicken tenders.
    • Chicken Tenders - You can also swap for regular chicken breasts that are cut into smaller pieces. I prefer the precut smaller pieces because it's less prep work!
    • Eggs - The eggs help to bind the breading mixture together - you can not skip this ingredient!
    • Cassava Flour -  If you're not familiar with cassava flour, it's a great gluten-free flour alternative! It has a very light, powdery texture, and it’s made from Yuca. You can find it on amazon, or at most natural markets. (Whole Foods!)
    • Coconut Flour - Coconut flour is one of my favorite grain free flours - especially for savory recipes! You really can't taste the coconut flavor. It works very well with cassava flour to make a nice breading consistency.
    • Garlic Powder - If you're not a big fan of garlic you can skip this ingredient. (It gives a very subtle flavor.)
    • BBQ or Buffalo Sauce - I used Primal Kitchen Hawaiian BBQ sauce for this recipe! I would also suggest their Buffalo Sauce, and Mango Jalapeño BBQ sauce.

    🍴Step by Step Instructions

    Step 1:

    Start by whisking together the cassava flour, coconut flour, garlic powder, salt, and black pepper. In a separate bowl, whisk together the eggs.

    All ingredients prepared in bowls.

    Step 2:

    1. Next, dip a piece of chicken into the egg wash, then into the flour mixture, back into the egg wash, and back into the flour mixture. Place the chicken onto a parchment paper lined baking sheet or air fryer. (Repeat for each piece of chicken.)
    Breaded chicken tenders on a parchmetn paper liend baking sheet.

    Step 3:

    Once the chicken is prepared, bake at 375 degrees for about 8-10 minutes on each side. I also like to broil them on high for 2 minutes at the end for an extra crispy outer coating!

    If you're air frying them, I would suggest flipping the tenders around 6 minutes. (It takes less time in the air fryer, and they will come out much crispier.)

    Baked chicken tenders on a parchment paper lined baking sheet.

    Step 4:

    Let them cool for a few minutes, and then place the chicken tenders in a large bowl. Pour about ¼ cup of barbeque sauce or buffalo sauce into the bowl and mix together until they're completely covered.

    • Chicken tenders being tossed in bbq sauce.
    • Tenders in a bowl.

    Frequently Asked Questions

    Do you need an air fryer for this recipe?

    You do not need an air fryer for this recipe, but I highly recommend it! An air fryer is great for cooking faster, and keeping the meat juicy and tender while crisping the outside with no oil! If you don't have an air fryer you can certainly bake them in the oven, but they don't get as crispy.

    What should I serve with these chicken tenders?

    The tenders are great on their own, but I always like to serve vegetables with my meals! Which usually includes air fried, roasted, or steamed vegetables. I've also served the tenders with a side of mashed avocado - highly recommend!

    Are these chicken tenders healthy?

    Yes! Most chicken tenders are deep fried in inflammatory oil, but this recipe doesn't require any oil because they are either oven baked or air fried! Plus it's made without grains, gluten, or processed sugar. The flour mixture is a blend of coconut flour, cassava flour, garlic powder, salt, and black pepper. The sauce is Whole30 approved, Paleo friendly, and sweetened with dates!

    Is it okay if my tenders have flour spots?

    As you can see in the process shots, when you bake the tenders they will still have some flour spots where the breading didn't absorb into the egg wash as much. Don't worry about it! Once you toss them in the sauce, you will not notice.

    Parchment paper lined plate with chicken tenders and greens.

    How to store & reheat leftovers

    If you have leftovers, they can easily be stored in an air tight container in the refrigerator. (For about 5 days.)

    I have not tried freezing the chicken tenders, but I imagine they would freeze great! To reheat leftovers, you can microwave them, bake them for a few minutes, or pop them in the air fryer for about 5 minutes! (My personal favorite option.)

    More chicken recipes!

    • Crispy Teriyaki Chicken Wings
    • Buffalo Chicken Casserole with Cauliflower (Dairy-Free)
    • Healthy Balsamic Mushroom Sauce with Chicken
    • Crispy Paleo Chicken Nuggets

    After you try these Whole30 BBQ Chicken Tenders, make sure to leave a comment & rate the recipe!

    Recipe

    Parchment paper lined plate with chicken tenders and greens.

    Whole30 BBQ Chicken Tenders

    These Whole30 BBQ Chicken Tenders are super easy to make, and taste amazing! Just air fry or bake and toss them in your favorite BBQ sauce! Great for anyone who is Gluten Free, Paleo, or on Whole30! (And they're kid friendly!!)
    5 from 2 votes
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    Prep Time 15 minutes mins
    Cook Time 20 minutes mins
    Total Time 35 minutes mins
    Course Appetizer, Main Course
    Cuisine American
    Servings 4
    Calories 211 kcal

    Equipment

    • Oven or Air Fryer
    • Parchment Paper
    • Baking Sheet
    • Small Mixing Bowls

    Ingredients
      

    • 2 Eggs
    • ¼ Cup Cassava Flour
    • 3 Tablespoons Coconut Flour
    • ½ Teaspoon Garlic Powder
    • ½ Teaspoon Salt
    • ¼ Teaspoon Black Pepper
    • BBQ or Buffalo Sauce I used Primal Kitchen Hawaiian BBQ sauce for this recipe!
    • 1 Pound Chicken Tenders Or chicken breasts cut into smaller pieces.

    Instructions
     

    Flour Coating

    • Start by whisking together the cassava flour, coconut flour, garlic powder, salt, and black pepper.
    • In a separate bowl, whisk together the eggs.
    • Next, dip a piece of chicken into the egg wash, then into the flour mixture, back into the egg wash, and back into the flour mixture. Place the chicken onto a parchment paper lined baking sheet or air fryer. (Repeat for each piece of chicken.)

    Cooking

    • Once the chicken is prepared, bake at 375 degrees for about 8-10 minutes on each side. I also like to broil them on high for 2 minutes at the end for an extra crispy outer coating! If you're air frying them, I would suggest flipping the tenders around 6 minutes. (It takes less time in the air fryer, and they will come out much crispier.)
    • Let them cool for a few minutes, and then place the chicken tenders in a large bowl.
    • Pour about ¼ cup of barbeque sauce or buffalo sauce into the bowl, and mix together until they're completely covered. Serve warm!

    Notes

    Frequently Asked Questions

    Do you need an air fryer for this recipe?
    You do not need an air fryer for this recipe, but I highly recommend it! An air fryer is great for cooking faster, and keeping the meat juicy and tender while crisping the outside with no oil! If you don't have an air fryer you can certainly bake them in the oven, but they don't get as crispy.
    What should I serve with these chicken tenders?
    The tenders are great on their own, but I always like to serve vegetables with my meals! Which usually includes air fried, roasted, or steamed vegetables. I've also served the tenders with a side of mashed avocado - highly recommend!
    Are these chicken tenders healthy?
    Yes! Most chicken tenders are deep fried in inflammatory oil, but this recipe doesn't require any oil because they are either oven baked or air fried! Plus it's made without grains, gluten, or processed sugar. The flour mixture is a blend of coconut flour, cassava flour, garlic powder, salt, and black pepper. The sauce is Whole30 approved, Paleo friendly, and sweetened with dates!
    Is it okay if my tenders have flour spots?
    As you can see in the process shots, when you bake the tenders they will still have some flour spots where the breading didn't absorb into the egg wash as much. Don't worry about it! Once you toss them in the sauce, you will not notice.

    How to store & reheat leftovers

    If you have leftovers, they can easily be stored in an air tight container in the refrigerator. (For about 5 days.) I have not tried freezing the chicken tenders, but I imagine they would freeze great! To reheat leftovers, you can microwave them, bake them for a few minutes, or pop them in the air fryer for about 5 minutes! (My personal favorite option.)

    Nutrition

    Serving: 1gCalories: 211kcalCarbohydrates: 10gProtein: 28gFat: 6gSaturated Fat: 2gTrans Fat: 1gCholesterol: 154mgSodium: 465mgPotassium: 458mgFiber: 2gSugar: 1gVitamin A: 154IUVitamin C: 2mgCalcium: 30mgIron: 1mg
    Keywords gluten free chicken tenders, healthy chicken strips, paleo chicken strips, paleo chicken tenders, Primal Kitchen BBQ Sauce, whole30 chicken tenders
    Did you make this recipe?Tag @freshwaterpeaches on Instagram!

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    Reader Interactions

    Comments

    1. Rachel

      March 27, 2021 at 10:33 pm

      5 stars
      SO YUMMY!! I used the primal kitchen buffalo sauce and air fried them. They came out great! Thanks!

      Reply
      • [email protected]

        March 28, 2021 at 9:53 am

        I love the primal kitchen buffalo sauce! SO glad you liked the recipe. xo Mariah

        Reply
    2. Chrissy

      February 25, 2022 at 5:37 pm

      5 stars
      These came out so good!! I used buffalo sauce for some extra spice!

      Reply
      • Mariah Mandile

        February 28, 2022 at 11:15 am

        Love it!!

        Reply

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    Recipe Rating




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    Hi, I'm Mariah!

    I am a food photographer and recipe developer based in Connecticut. I love all things gut health, clean living, and I have a slight obsession with chocolate! Here you'll find simple and easy to make gluten-free, dairy-free recipes that your whole family will love!

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