Saturday, August 13, 2022
HomefoodWhole30 Hen Tenders - The Almond Eater

Whole30 Hen Tenders – The Almond Eater

These paleo and Whole30 Hen Tenders are simply as crispy, juicy, and scrumptious as conventional breaded tenders. Take pleasure in them for a enjoyable weeknight dinner or kid-friendly after-school snack! Baking and air fryer directions included.

It’s really easy to recreate the restaurant-worthy crispy hen strips and love right into a Whole30 delight. These Whole30 Hen Tenders swap the standard breadcrumb coating for a flippantly seasoned almond flour and arrowroot combination. Every coated and baked tender is further crunchy, similar to the classics!

The very best half is you possibly can prepare dinner these straightforward paleo hen strips within the oven or air fryer. Each strategies go away you with a batch of sunshine and juicy tenders – simply select your favourite! Both approach, you’re left with virtually no mess, extra oil, or piles of dishes to scrub.

For the easiest weeknight dinner or after-school snack, pair the tenders together with your favourite Whole30 compliant dipping sauces, like ketchup, ranch, or chipotle aioli. It’s the meal everybody is bound to like!

Recipe options

  • It’s paleo, Whole30, gluten free, and low carb!
  • The flippantly seasoned almond flour coating shouldn’t be solely scrumptious, however further crispy as soon as baked. You gained’t even miss the breadcrumbs.
  • The baked or unbaked tenders are freezer-friendly. This manner, you’ll all the time have a ready-to-cook batch readily available.
baked chicken tenders on a parchment-lined baking sheet

Ingredient notes: 

Hen tenders – Boneless, skinless tenders are greatest. You can even use hen breast reduce into strips. The completed tenders freeze very well, so be at liberty to double or triple the recipe.

Almond flour – This gluten free different to breadcrumbs coats the tenders, giving them a crispy exterior with a refined nutty taste.

Arrowroot – Similar to cornstarch, arrowroot kinds a coating across the hen and crisps beneath the warmth of the oven. Coconut flour or tapioca flour ought to work simply as effectively, or you need to use cornstarch or gluten free all function flour should you don’t want the recipe to be paleo and Whole30.

Spices and seasonings – A easy combination of salt, garlic powder, smoked paprika, and pepper flavors the breading completely.

Step-by-step directions

Step 1: Put together the breading station. Whisk the egg in a shallow bowl. Stir the flours and seasonings collectively in one other bowl. 

Step 2: Coat the hen. Dip a hen tender within the egg, then into the flour combination, ensuring to coat each side. Switch to a lined baking sheet, then repeat with the remainder of the hen.

raw chicken tenders being dipped in flour and breadcrumbs

Step 3: Bake. Bake the hen tenders till they’re cooked via. Activate the broiler for a couple of minutes to assist them get further crispy. As soon as they’re finished, serve the tenders together with your favourite Whole30-approved dipping sauces and revel in! 

Professional ideas and FAQs

  • For further crispy paleo hen strips, spray the floor of the breaded tenders with olive oil or nonstick cooking spray midway via baking. 
  • Be happy to bake the tenders on a wire rack positioned on high of a baking sheet to attain a good crisp on each side. 
  • Regulate the tenders whereas they’re beneath the broiler. They will go from crunchy and golden to burned very quickly.
  • If you happen to want hen tenders with out the breading, make my merely seasoned air fryer hen tenders as an alternative. 

Are you able to make them within the air fryer as an alternative?

To air fry the hen tenders, bread them as regular and lay them in a good layer in an air fryer basket. Cook dinner at 390ºF for six minutes, then flip and prepare dinner for an additional 6 minutes.

Professional tip: Spray each side of the tenders with cooking spray for max crunch!

What Whole30 sauces can I serve with hen tenders?

The sugar and components in most storebought sauces make them a no-go on Whole30. Nevertheless, you possibly can all the time recreate your favorites with accredited substances. These hen tenders are good with sugar free ketchup, sriracha mayo made with avocado oil mayonnaise, BBQ sauce, and spicy bang bang sauce!

What sides go along with these hen tenders?

As for sides, selfmade french fries, potato wedges, and candy potato chunks are nice Whole30 choices. You can even serve them with celery and carrot sticks or on high of a loaded backyard salad.

bowl of chicken tenders and one of them being dipped in ketchup

Storage and reheating

Fridge: If you happen to’re fortunate sufficient to have leftovers, allow them to cool earlier than storing in an hermetic container within the fridge for 3 to 4 days.

Freezer: As soon as cool, place the hen tenders on a baking sheet. Switch it to the freezer till the hen is strong. Place the frozen tenders in a freezer-friendly bag and freeze for as much as 1 month. 

Reheat: Leftover tenders are greatest reheated within the air fryer or on a wire rack in a 375ºF oven. To reheat from frozen, bake them in a 400°F oven till the breading is crispy and the facilities are scorching (about 18 to twenty minutes)

Extra Whole30 hen recipes

If you happen to made this recipe, be sure you go away a remark and star score beneath. Thanks!

close up of breaded chicken tenders in a bowl beside a bowl of ketchup

Whole30 Hen Tenders

These paleo and Whole30 Hen Tenders are simply as crispy, juicy, and scrumptious as conventional breaded tenders. Take pleasure in them for a enjoyable weeknight dinner or kid-friendly after-school snack! Baking and air fryer directions included.


Prep Time: 15 minutes

Cook dinner Time: 30 minutes

Whole Time: 45 minutes

Servings: 4


  • 1.5 lb. hen tenders
  • 1 egg whisked
  • ½ cup almond flour
  • 2 tablespoon arrowroot
  • 1 ½ teaspoon salt
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon black pepper


  • Preheat oven to 425° and line a big baking sheet with parchment paper.

  • Subsequent, create an meeting line: add the whisked egg to a shallow bowl, and the almond flour, arrowroot, salt, garlic powder, smoked paprika, and pepper in a second shallow bowl, stirring to mix.

  • Dip 1 hen tender into the egg, shaking off any extra, then dip it into the flour combination, ensuring it is fully coated earlier than inserting it on the baking sheet. Repeat this with the entire hen tenders.

  • Bake the hen tenders for 20-25 minutes (use a meat thermometer to make sure doneness), then BROIL for 2-3 minutes, which can assist them get crispy.


*Energy are per serving and are an estimation
*For further crispy tenders, spray them with somewhat olive oil spray earlier than baking
*Storage: retailer leftovers in a sealed container within the fridge for as much as 4 days; To reheat: reheat within the oven at 375° till they’re warmed via


Energy: 307kcal | Carbohydrates: 7g | Protein: 41g | Fats: 12g | Saturated Fats: 2g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 2g | Trans Fats: 0.03g | Ldl cholesterol: 150mg | Sodium: 1086mg | Potassium: 661mg | Fiber: 2g | Sugar: 1g | Vitamin A: 234IU | Vitamin C: 2mg | Calcium: 48mg | Iron: 1mg

Did you Make this Recipe? Tag me At present!Depart a remark beneath and tag @thealmondeater on Instagram!



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