Baked Coconut Chicken Tenders made chicken tenderloins, flaky coconut flakes and coconut flour are delicious, easy and gluten free.
My oldest daughter and I have wheat sensitivities; which means that we're not technically allergic to gluten, but rather we don't feel well after consuming products with gluten in them.
It doesn't happen all of the time thankfully. However, we find that when we eat gluten products several times during the course of one week, we start to show symptoms like bloating, acne and for me, nasal congestion.
I know that if I eat pizza one day, I'm fine. But if I eat toast for breakfast, pasta for lunch; then pizza for dinner, I'm a mess. So I like to make some of our favorite recipes gluten free every now and then like these Baked Coconut Chicken Tenders.
What are chicken tenders?
Chicken tenders are the little strips of meat that are attached to the underside of a chicken breast. They're about 1 ½ inches wide, 5 inches long and approximately 2-ounces per piece.
Most grocery stores and meat markets sell these as chicken tenderloins in the meat department. My kids used to love them because they were the perfect size.
I also like to use chicken tenderloins when making recipes like Chicken Francaise or Chicken in a Lemon Butter Sauce. Especially when making large quantities or serving on a buffet because they're uniform in size.
How do you make Baked Coconut Chicken Tenders?
For this recipe you'll need chicken tenderloins, flaky coconut, coconut flour, egg, parsley, Kosher salt, black pepper and cooking spray.
Start by preheating the oven to 425 degrees F; then spray a baking pan with cooking spray.
Add the coconut flakes, coconut flour, parsley, salt and pepper to a small bowl; mix well. In another small bowl, whisk the egg.
Dip the chicken tender first into the egg; then into the coconut mixture and coat evenly. Place the chicken onto the pan and repeat for all pieces. Spray the tops with cooking spray; then bake for 20-25 minutes until the chicken is crispy on the outside and cooked through.
Can you use Shrimp?
Yes! Prepare the shrimp the same way as the chicken; then bake for 8-12 minutes depending on the size of the shrimp.
What are some other cooking methods?
We opted to bake these chicken tenders for a healthier option, but you can also fry them in oil on top of the stove or cook them in an air fryer on 400 degrees F for about 8-10 minutes.
What are some serving suggestions?
We only made six of these Baked Coconut Chicken Tenderloins because my girls wanted them as an afternoon snack; however, I wish we made more. They were crispy and super tasty!
Try serving them with Chili Lime Sautéed Zucchini or dip them into this Cucumber Yogurt Lime Dip.~Enjoy!
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Baked Coconut Chicken Tenders
Ingredients
- 6 chicken tenderloins
- 1 large egg
- 1 cup coconut flakes
- ¼ cup coconut flour
- 1 tablespoon dried parsley
- ½ teaspoon Kosher salt
- ¼ teaspoon black pepper
- cooking spray
Instructions
- Preheat oven to 425 degrees F; then spray a baking sheet with cooking spray.
- In a small bowl, whisk the egg. In a separate bowl, add the coconut flakes, coconut flour, parsley, salt and pepper; mix well.
- Dip the chicken first into the egg; then into the coconut mixture and coat evenly. Place the chicken onto the pan and repeat for all pieces.
- Spray the tops with cooking spray; then bake for 20-25 minutes until the chicken is crispy on the outside and cooked through.
Notes
- Stovetop: Heat ½-inch of oil in a skillet over medium high heat; then cook 2-3 minutes per side until brown and cooked through.
- Air Fryer: Heat the fryer 400 degrees F; then cook for 8-10 minutes until cooked through.
Nutrition
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Amanda F. says
These look yummy!
Cassandra D says
The Baked Coconut Chicken Tenders recipe looks amazing. I really like the coconut mixture.
Carrie's Experimental Kitchen says
Thank you, I hope you enjoy the recipe!