Healthy Chicken Tender Strips
These healthy chicken tender strips are crispy, flavorful, and made without unhealthy oils or refined flour. Unlike traditional fried chicken tenders, this recipe uses clean ingredients that support a balanced lifestyle—so you can enjoy comfort food without the guilt.
By choosing better oils and nutrient-dense flours, you can still enjoy “fried” foods while making smarter choices for your body.
Let’s break down what makes these chicken tender strips a healthier option and then get into the easy recipe.
Why These Chicken Tender Strips Are Healthier
Most restaurant-style fried foods are cooked in highly processed vegetable oils and coated in refined white flour. This recipe avoids those ingredients and focuses on cleaner alternatives.
Healthier Frying Oils
Many commercial fried foods use vegetable, corn, or soybean oil. These highly refined oils are often unstable at high heat and can contribute to inflammation when consumed frequently.
Better options include:
- Coconut oil – stable at high heat and free from industrial processing
- Extra virgin olive oil – rich in beneficial fats when used at moderate heat
These oils are more aligned with whole-food cooking and are commonly used in health-conscious kitchens.
Better Flours for Frying
Refined white flour adds empty calories with little nutritional value. For a healthier coating, this recipe uses:
- Almond flour – high in protein and healthy fats
- Coconut flour – rich in fiber and naturally gluten-free
Both flours create a crisp texture while adding more nutritional value than traditional flour.
Healthy Chicken Tender Strips Recipe
These homemade chicken tenders are perfect for weeknight dinners, meal prep, or healthy snacking.
Healthy Chicken Tender Strips Ingredients:
- 2 organic chicken breasts, cut into strips
- 2 free-range eggs, beaten
- 1 cup almond flour or coconut flour
- 6 teaspoons coconut oil
- Seasonings of choice (garlic powder, paprika, salt, pepper)
Instructions
- In a shallow bowl, mix the almond or coconut flour with your seasonings.
- Dip each chicken strip into the beaten eggs.
- Coat evenly in the seasoned flour mixture.
- Heat coconut oil in a large skillet over medium-low heat.
- Add chicken strips and cook until golden brown, about 3–4 minutes per side.
- Remove from pan and serve warm.
Serving Tips
Serve with a fresh salad, roasted vegetables, or a clean dipping sauce like homemade honey mustard or avocado mayo.
These healthy chicken tender strips prove that you don’t have to give up your favorite comfort foods to eat well. Small ingredient swaps can make a big difference.
Looking for more clean, family-friendly meals? Explore our Healthy Recipes section for more nourishing ideas made with real ingredients.
