Coconut Flour Chicken Tenders

Do you miss those moist succulent chicken fingers with your favorite dipping sauce?  Maybe you won’t have to scratch those off the “Favorite Foods” list.

So… the recipe ( for this was pretty simple…. only 2 key ingredients: Oil and coconut flour. Assorted spices were also added for flavor.  I used olive oil because it is pretty much the only oil I use when cooking aside from butter or coconut oil.  (FYI :   I use extra virgin olive oil.)  The recipe stated that dipping the chicken tender in oil oil and then coating with coconut flour to which seasonings have been added would result in a juicer tender.  In fairness to the recipe’s creator,  I have to say at the outset I didn’t have grated parmesan cheese on hand and the recipe did say its use was optional so I opted to proceed without it.

I added the tenders into a plastic bag and poured about 1/2 cup of olive oil into the bag with the chicken.  In a separate bag I added about 2/3 cup coconut flour ( I used Bob’s Red Mill Organic Coconut Flour), salt, pepper,  smoked paprika, thyme, onion powder and garlic powder.  I didn’t really measure the spices.   I just eye-balled til it looked like a good amount for me.  I added the oiled tenders 2 or 3 at a time and shook them around in the bag and then placed on a baking cooling rack as per the recipe. They were then placed in a 400 degree oven for 20 minutes.

Beautiful golden brown tenders! Will they pass the taste test?


The tenders looked absolutely beautiful when I took them out of the oven.  Beautiful golden brown chicken tenders.  Exactly what you want to see your tenders look like!  Yay!    I took a bite of a cooled tender and the response was Not so yay.    The spice flavor was good.  The chicken itself was nice and moist.  But….overall it was like taking a bite of spiced talcum powder.  Not good.

So here is the Low Down on this low carb treat.  The entire concept outlined in the recipe was good.  The culprit is the coconut flour.  Coconut flour absorbs liquid in an almost surreal fashion.   Not kidding on this one guys.  The coconut flour on the outside of the tender dipped in oil resulted in all that water-hungry coconut flour gasping for moisture.  Consequently, when you take a bite of the tender you have a very dry coating on top of the juicy chicken.

So…. what to do?  Would there have had a less powdery mouth-feel had I added the grated parmesan cheese?    I will try again with the parmesan addition and give everyone the low down on the results another time.   That, good people, is the low down on this recipe.

Take Care!