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!!)
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
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