HIGH-PROTEIN chicken tenders: A GUT-HEALTHY COMFORT FOOD MAKEOVER

Written By Davida Syne

As a naturopath specializing in chronic illness and gut health AND a foodie, I'm constantly seeking ways to reinvent classic comfort foods into healthier versions. Today, I'm excited to share a recipe that does just that: High-Protein Chicken Tenders, perfect for those seeking blood sugar balance, satiety, and a fun twist on comfort food.

Why High-Protein?

Protein is a powerhouse nutrient, especially crucial for individuals managing chronic illnesses. It's not just about building muscles; it's also about stabilizing blood sugar levels, reducing cravings, and enhancing satiety. This chicken tender recipe is packed with high-quality protein to keep you full and satisfied.

The Power of Almond and Coconut Flour

In this recipe, traditional flour is replaced with almond and coconut flour, making it not only gluten-free but also lower in carbohydrates and higher in dietary fibre. These flours are gentle on the gut, aiding in digestion while providing a delicious, nutty flavour to the tenders.

Spices and Their Health Benefits

Each spice in this recipe was chosen for both flavour and health benefits. Black pepper can enhance nutrient absorption, onion powder is known for its anti-inflammatory properties, paprika adds antioxidants, garlic powder boosts immunity, and cayenne pepper can rev up metabolism. Together, they create a flavor profile that's not only delicious but also beneficial for your health.

Note: If you have very sensitive digestion, you can omit all spices except the salt. Less ingredients always make digestion easier, as all herbs and spices have medicinal action. When in doubt, less is more!

Let’s dive into the recipe:

Ingredients

  • For the chicken tenders:

  • 2 large eggs (or 3 small eggs)

  • 2 tablespoons milk (or sub non-dairy milk)

  • 1 heaping cup almond flour or almond meal

  • 1 teaspoon salt

  • 1 teaspoon black pepper

  • 1 teaspoon onion powder

  • 1 teaspoon paprika

  • ½ teaspoon garlic powder

  • ½ teaspoon cayenne pepper

  • 2 tablespoons organic milk (can sub non-dairy milk)

  • 1 pound organic boneless skinless chicken tenders

  • Avocado oil cooking spray

  • For the honey mustard dipping sauce:

  • 3 tablespoons dijon mustard

  • 2 tablespoons raw honey

  • ½ tablespoon warm water

Instructions

  • Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper.

  • In a medium bowl, whisk together the eggs and 2 tablespoons of milk.

  • In a separate large bowl, mix together coconut flour, almond flour, salt, black pepper, onion powder, paprika, garlic powder, and cayenne pepper. Add 2 tablespoons of milk to the bowl and use a fork to mix together to form a ‘crumb-like’ texture.

  • Dip each chicken tender into flour mixture, then into egg mixture (coating the tender entirely), then back into flour mixture to coat the chicken strips. This should create a crumb-like look. Place each strip on the prepared baking sheet, 2 inches apart.

  • Generously spray the tops of the chicken strips with cooking oil spray. Bake in the oven for 15-20 minutes until cooked through.

  • To make the honey mustard dipping sauce: add dijon mustard, honey and warm water to a bowl and mix together until well-combined. Then get dipping!

Serving Suggestions

These chicken tenders are versatile and can be paired with a variety of sides. Think of a fresh garden salad, steamed or grilled vegetables. They're perfect for a wholesome lunch or dinner.

Alternative healthful dipping sauces include - avocado oil based spicy mayo, homemade ketchup, BBQ sauce (I like Primal Kitchen, it’s sugar free), miso-maple tahini sauce (I sent this one out in my Thanksgiving newsletter, would work very well here)

Nutrition

Serving: 2 chicken tenders

Calories: 312cal

Carbohydrates: 9.1g

Protein: 33.6g

Fat: 15.1g

Saturated Fat: 2.2g

Fiber: 4.6g

Sugar: 0.9g

The Role of Comfort Food in a Healthy Diet

Comfort food brings a sense of nostalgia and joy. By recreating these dishes in healthier ways, we can enjoy these emotional boosts without compromising our health goals. This recipe is a testament to how comfort food can be both nutritious and delicious.

Whether you're looking to balance your blood sugar, improve gut health, or simply enjoy a healthy version of a comfort food classic, these high-protein chicken tenders are a must-try. They're easy to make, packed with nutrients, and absolutely delicious.

I'd love to hear your thoughts on this recipe! If you try it out, share your experience in the comments below. And for more health-focused recipes and wellness tips, don't forget to subscribe to my newsletter - I sent out the best stuff every other week to my readers!

To your highest health,

Davida


Davida Syne
Next

CRISPY UMAMI SHREDDED KING OYSTERS