Healthy Chicken Fingers Recipe

Easy Grain Free Chicken Fingers with Honey Mustard

Chicken fingers are a kid (and adult) favorite, at least at our house. As with all of our favorite foods, I’ve found healthier alternatives to the traditional versions as we’ve adopted a healthier diet.

This particular recipe uses almond flour to create a grain-free, gluten-free chicken tender that tastes even better than “regular” versions (at least in my opinion). The honey mustard sauce is a simple addition loaded with brain healthy good fats. These are great on their own or topping a salad with some pecans and goat cheese (my favorite).

If your family likes chicken fingers, give this healthier recipe a try! My kids love to dip these in homemade honey mustard sauce.

4.7 from 9 reviews
Easy Chicken Fingers
 
Prep time
Cook time
Total time
 
Delicious chicken fingers made with healthy almond flour for a grain-free, gluten-free healthy meal that kids and adults both love.
Author:
Recipe type: Main
Cuisine: American
Serves: 4+
Ingredients
  • 3 medium chicken breasts (free range)
  • 2 eggs
  • 1 cup almond flour
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 2 cups tallow or coconut oil for cooking
Instructions
  1. Cut the chicken in to strips or nugget size.
  2. Beat eggs with 1 teaspoon of water in a medium bowl.
  3. Add chicken strips and toss well.
  4. In another bowl, mix almond flour, garlic powder, salt and pepper.
  5. Heat tallow or coconut oil in a large skillet over medium high heat.
  6. Once oil is hot, coat chicken in egg mixture and then dredge in almond flour mixture and place in pan. Cook 3-4 minutes per side or until golden brown and cooked through. Remove from pan and keep in oven to keep warm while additional batches are cooking.
  7. Once all are cooked through, sprinkle with additional salt and pepper and serve with (optional) honey mustard sauce.

Ever made a healthy version of chicken fingers or other unhealthy recipe? Share below!

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Reader Comments

  1. 2 Cups??? That seems like a lot of very expensive oil. I’m sure it can be done with much less. Otherwise, sounds delish! I make a great honey mustard dressing for my family w/ organic olive oil, mustard, honey, red wine vinegar and s&p. I just shake it up in a container and it turns out great!

    • You definitely wouldn’t need that much, but that is enough to almost submerge and I re-use the oil so it doesn’t go to waste…

      • How many times would you re-use the oil? Thanks.

          • How do you store to reuse? Would you only reuse it for frying? How long does it keep? I’ve never heard of reusing oil, but I like it because frying seems like such a waste!

            Thank you! I made this tonight with the sweet potato fries and it was delicious 🙂

  2. @Natalie I think the 2 cups are so the oil comes up high enough to fry the chicken. I’m sure if you use a narrower pan you could get away with using less.

  3. Could you bake the chicken instead?

      • Thanks. I was wondering the same thing

      • How long would you bake it? 20-25 mins?

  4. Made these tonight. They were so good! I also made the honey mustard dressing without the salt and pepper and loved it. Re: oil – I just poured enough to fill the pan up to about 1/4″ and fried the chicken that way. It did result in some of the later pieces having the burnt remains of the prior pieces on them but the flavor of the “breading” was strong enough to overtake the burnt taste. 🙂

  5. How do you keep the almond flour on the chicken? It comes off in chunks and then burns.

    • I have this question too. Every time I try to “fry” with almond flour, I can’t get it to stick to the meat, and I end up with flour balls and naked chicken. lol

  6. Is there any substitute for almond flour? My daughter has a tree nut allergy.

    • I know this is an older post but I am wondering if there is an alternative also. I do not have either of these allergies or sensitivities but it seems you have to choose between nut-free and grain free. Is there anything that isn’t one or the other?

  7. Recommendations for substitution on almond flour?

  8. My fiance and I made fried chicken legs using coconut flour! We did it the same way and it was so good!

  9. Unfortunately my favorite food is fettuccine alfredo: grains and butter and cheese and milk. Not exactly the healthiest meal…

    • try baking powder first then redid for flour, it’s the way it’s done in chinese cooking

      • redip

        • I’m sorry I ment corn starch not baking powder

  10. Is there a substitution for almond flour? My son also has nut allergies, almond being one of them. The recipe looks delicious! Thanks for your hard work:-) I’m going to try your beef cabbage stir fry soon. It looks amazing;)

      • coconut is a tree nut….

        • My son has peanut and tree nut allergy and eats coconut fine. In reality, coconut is not a tree nut!!!!! Investigate!!! I was thrilled for my son to be able to have coconut!

          • *The American College of Allergy, Asthma & Immunology (ACAAI) states: “Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut.

  11. Made these tonight and they were SO good! I had to make something really good for my hubby because I did the beef and zucchini dish last night and he is NOT a vegetable lover. I figured I should go easy on him today:)

  12. This is amazing! I’ve used it in several different recipes, including chicken Parmesan and it was so good 🙂

  13. In your opinion, how much should adults and children be consuming almond flour if we are baking and cooking with it? I have read many negative effects of AF after I just purchased 5lbs of it. My husband does not eat many things and he is only used to eating carbs for breakfast and lunch.
    Thanks in advanced.

  14. For those with nut allergies, millet flour works great and is much better on chicken than coconut flour! 🙂 hope that’s helpful!

  15. Have you made these with coconut flakes? I’ve been thinking about trying coconut crusted chicken, and was curious if you have experience making something like that.

  16. Made these tonite and my teenage son liked (not loved) them (he’s a picky eater so I was glad). The almond flour did stick to the chicken to create a nice crust and chicken was juicy. But the smell of fried oil permeated the house, and I didn’t care for that. Plus making these is inherently messy: 1 dish for eggs, 1 dish fir crumb mixture, 1 dish for breaded chicken, 1 dish lined with paper towels to drain cooked chicken and of course the pan I fried it in. This is no fault of the recipe… I should’ve thought twice about it is all. The smell of fried oil in the house is the deal breaker. Cocunut oil is on the fragrant side so it’s not like it smelt ‘bad’ but it was a heavy smell. Hard to explain. I will continue to scope out this website though because I made the lettuce tacos and my son loved those.

  17. This looks a recipe that would go over well at my house. However, my son is allergic to eggs, what could I possible substitute for that?

    • The eggs help the (for lack of a better word) breading to stick to the chicken. Maybe some milk?

  18. These were delicious; a big hit with my kids. Thank you for this recipe! It’s a keeper!

  19. Instead of cornstarch, I use arrowroot. Cornstarch is derived from corn, which is GMO and a carb. I just mix the flour and arrowroot together. Thanks for the tip of dipping the chicken in arrowroot first. I use this for round steak too.

  20. Hi! Could I use ghee instead of coconut oil?

  21. Hi Katie,
    I have a large family and would love to make up very large batches(like monthly) and freeze them. Do you have any freezing/storage suggestions? Thanks!

  22. Yes, I would like freezing/storage suggestions too please.

  23. I’m cooking these as I type and they’re coming out perfectly! Thanks so much for sharing this recipe. I have nephews who come over on the weekends and it’s so hard to find meals that are both healthy and kid-friendly. I’m so excited!

  24. These were fantastic! My pregnant wife even liked them! And she hasn’t eaten any of the healthy stuff I’ve made recently. I added a dash of cayenne and cheated with a little bit of panko crumbs as well. I also baked them instead, on 400 for 10-12 minutes (I made mine nugget sized).

  25. I’m new to this world of healty eating. I have found that I am sensitive to eggs. In the recipes you make can you use an egg substitute instead of eggs? Is there even a good healthy egg substitute out there? Thanks I hve a lot of learning to do!

  26. I just made these with coconut flour instead of almond flour and cumin instead of garlic (just for a change up) and they were AMAZING! Thanks for the recipe.

  27. I don’t get what I did wrong. Everybody is saying how good it came out. But mine did not come out like the picture. The almond flour would not stay on the chicken. Most of the chicken was bare and then I had chunks of almond flour.

    • About the ‘breading’ falling off, it can help to redip in eggs before frying

  28. Made it tonight and it was amazing. Used prob about a cup of coconut oil and added some cayenne and paprika. My kids are very very picky eaters, so excited to find a healthy recipe that they loved! Next time I just need to make a double batch to freeze for quick dinners. Thank you!

  29. I made these the other day for the first time and my kids and I both loved them. Great recipe!

  30. Oh my word, these were so delicious!! My preschooler had seconds, DH and I both loved it, too. I will definitely make it again when I’m craving fried/decadent-tasting food. I ended up using 1 egg & 3/4 cup of almond flour for 1 lb. of chicken, and I fried them in about 2-3 Tbsp. of olive oil (just for those counting macros as I am). The almond flour stuck to the chicken perfectly.

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