Baked Chicken Tenders

The beauty of this recipe lies in its simplicity. With just three wholesome ingredients, chicken, almond flour, and an egg, you can create irresistibly crispy and golden chicken tenders that are grain-free, gluten-free, and perfect for nearly every dietary lifestyle. Whether you’re cooking for picky eaters, following a Paleo or Whole30 meal plan, or just want a fast and delicious protein option, this dish has you covered.

These baked chicken tenders are ideal for busy weeknights, kids’ lunches, or crowd-pleasing appetizers. No deep-frying, no complex prep, just easy coating, baking, and biting into crunchy perfection. Pair them with your favorite dipping sauce, toss them over a salad, or serve with veggie sticks for a balanced, satisfying meal. The flavor and texture win every time.

Full Recipe:

Ingredients:

• 1 lb chicken tenders

• 1/2 cup almond flour

• 1 large egg

Directions:

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. In one bowl, whisk the egg. In another bowl, place the almond flour.

3. Dip each chicken tender into the egg, coating it well.

4. Then dredge the tender in almond flour, ensuring it’s fully coated.

5. Place coated chicken tenders on the prepared baking sheet.

6. Bake for 15-18 minutes, flipping halfway through, until golden brown and fully cooked.

7. Optional: Broil for 2 minutes at the end for extra crispiness.

Prep Time: 10 minutes | Cooking Time: 18 minutes | Total Time: 28 minutes
Kcal: 220 kcal | Servings: 4 servings

Baked Chicken Tenders – A Healthy, Grain-Free 3-Ingredient Meal for the Whole Family

If you’re looking for a wholesome, simple, and irresistibly tasty meal that ticks all the boxes, grain-free, gluten-free, kid-friendly, and protein-packed, look no further than these 3-Ingredient Baked Chicken Tenders. With only almond flour, eggs, and chicken tenders, this recipe delivers on both flavor and nutrition without any unnecessary additives. It’s a dish that proves simplicity is the ultimate sophistication.

This recipe has quickly become a staple in healthy kitchens, especially among busy parents, meal-preppers, and anyone following a Paleo or Whole30 lifestyle. It’s not only fuss-free but also adaptable, delicious, and ideal for a variety of diets. Let’s explore what makes this baked chicken tender recipe so popular and why it should be on your dinner rotation.

Why You’ll Love This Recipe

Minimal Ingredients, Maximum Flavor
With just three main ingredients, this recipe highlights the natural flavors of each component. Almond flour gives a nutty, slightly sweet crunch, the egg helps bind the coating perfectly, and the chicken tenders stay juicy and tender inside a golden, crispy shell. No breadcrumbs. No frying. No flour. Just clean, high-quality ingredients.

Quick and Easy
This is a 30-minute or less meal, from start to finish. No marinating or complicated steps involved. It’s perfect for school nights, last-minute dinners, or meal prep Sundays.

Naturally Gluten-Free and Grain-Free
Almond flour is a fantastic alternative to traditional wheat flour or breadcrumbs. It adds a crisp texture without gluten, making it ideal for those with celiac disease, gluten sensitivity, or anyone aiming to reduce their grain intake.

Kid-Friendly and Adult-Approved
Chicken tenders are a universal crowd-pleaser. Even picky eaters will enjoy the crispy exterior and tender bite. Serve them with homemade dips like honey mustard, ranch, or guacamole for added fun.

Perfect for Special Diets
Whether you’re Paleo, Whole30, Keto, or just focused on eating clean, these baked chicken tenders check all the boxes. They are high in protein, low in carbs, and free from dairy and added sugar.

Ingredient Breakdown & Health Benefits

1. Chicken Tenders
Lean and high in protein, chicken tenders are a versatile cut that cooks quickly and stays tender when baked. Protein is essential for muscle repair, satiety, and maintaining energy throughout the day. Chicken tenders also have less fat than thighs or wings, making them ideal for a lean meal.

2. Egg
Eggs act as the glue for this recipe, binding the almond flour to the chicken. They are a powerhouse of nutrition, containing essential amino acids, vitamins like B12, and healthy fats that support brain function and metabolism. Plus, eggs give the tenders a golden finish when baked.

3. Almond Flour
A popular grain-free alternative, almond flour provides a crispy coating without any gluten or grains. It’s high in healthy fats, vitamin E, magnesium, and protein. It also gives the tenders a mild nutty flavor and crunchy texture, much like traditional fried chicken.

Preparation Tips for Perfect Chicken Tenders

To ensure your chicken tenders come out juicy inside and perfectly crisp on the outside, follow these expert tips:

• Use parchment paper or a wire rack when baking to avoid sogginess on the bottom.

• Lightly spray or brush the tops of the tenders with olive oil before baking to enhance browning and crispiness.

• Flip halfway through baking for an even golden crust on both sides.

• Don’t overcrowd the pan. Give each piece some space to allow hot air to circulate, which helps with crispiness.

• Broil the last 2 minutes if you love extra crunch. Just keep a close eye on them so they don’t burn.

Delicious Dipping Sauces & Pairings

What’s a chicken tender without a dipping sauce? While these are delicious on their own, pairing them with a tasty dip elevates the experience.

Here are some great options:

• Paleo Ranch or Avocado Ranch

• Whole30 Ketchup or BBQ Sauce

• Spicy Sriracha Mayo

• Garlic Aioli

• Honey Mustard (for non-Whole30)

For complete meals, consider pairing with:

• Roasted sweet potato fries or zucchini fries

• Cauliflower mash or mashed butternut squash

• A fresh side salad with vinaigrette

• Steamed broccoli or roasted Brussels sprouts

Meal Prep and Storage

These chicken tenders store beautifully, making them a great option for meal prepping.

To refrigerate:
Store in an airtight container for up to 4 days. Reheat in the oven or air fryer at 350°F for 5-7 minutes to restore crispiness.

To freeze:
Let them cool completely, then freeze in a single layer on a baking sheet. Once frozen, transfer to a zip-top bag and store for up to 2 months. Reheat directly from frozen in a 375°F oven or air fryer until heated through and crispy.

How to Customize the Recipe

This recipe is as flexible as it is simple. Try some of these variations:

• Add spices to the almond flour for extra flavor: garlic powder, paprika, onion powder, or Italian seasoning.

• Make them spicy by adding cayenne or chili flakes to the coating.

• Swap almond flour with coconut flour for a different flavor profile.

• Make them into nuggets instead of tenders for smaller, bite-sized pieces perfect for kids or appetizers.

Who This Recipe is Perfect For

This is a universal recipe that fits so many dietary lifestyles:

• Busy parents who want quick, nourishing meals without relying on processed food.

• Fitness enthusiasts looking for clean protein after workouts.

• Keto and Paleo followers who need low-carb, grain-free options.

• Gluten-free households that want familiar comfort foods.

• Meal preppers who plan their week in advance and need convenient reheat options.

It also works well for batch cooking, school lunches, potluck parties, or even as a protein-rich snack between meals.

SEO & Search-Friendly Descriptors

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• grain-free chicken fingers

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• keto chicken strips

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Conclusion

In a world where most convenience foods come with a long list of artificial ingredients, these 3-Ingredient Baked Chicken Tenders are a refreshing reminder that you don’t need complexity to create something delicious. Using just chicken, egg, and almond flour, you get a satisfying, golden-crisp dish that’s healthy, family-friendly, and incredibly versatile.

Whether you’re following a special diet or simply want to feed your family well, this recipe is a winner. It’s approachable, delicious, and endlessly customizable, making it a must-have in your weeknight dinner arsenal.

Add this to your rotation, and you’ll never look at store-bought chicken tenders the same way again.