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Healthy Chicken Fingers Recipe

April 22, 2013 by Katie Wells
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). If you cannot have nuts, you can use any flour combination you’d like.

My kids love to dip these in homemade honey mustard sauce. It is a simple addition loaded with brain healthy good fats.

These chicken fingers are great on their own, but can also be used for topping a salad with some strawberries, pecans, and goat cheese, using the honey mustard for the dressing (my favorite; here’s the recipe).

If your family likes chicken fingers, give this healthier recipe a try!

Easy Grain Free Chicken Fingers with Honey Mustard

Easy Chicken Fingers Recipe

Katie Wells
Delicious chicken fingers made with healthy almond flour for a grain-free, gluten-free healthy meal that kids and adults both love.
4.47 from 13 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main
Cuisine American
Servings 4 +
Calories 289 kcal

Ingredients
  

  • 3 medium chicken breasts
  • 2 eggs
  • 1 tsp water
  • 1 cup almond flour
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 cups tallow (or coconut oil, for frying)
  • honey mustard sauce (for serving, optional)

Instructions
 

  • Cut the chicken into strips or nugget size.
  • In a medium bowl, beat eggs with 1 teaspoon of water.
  • Add the chicken strips and toss well.
  • In another bowl, mix together the almond flour, garlic powder, salt, and pepper.
  • Heat the tallow or coconut oil in a large skillet over medium high heat.
  • Once the oil is hot, remove the chicken from the egg mixture and then dredge in almond flour mixture.
  • Place the chicken in the heated pan.
  • Cook 3-4 minutes per side or until golden brown and cooked through.
  • Remove from pan and keep in the oven to keep warm while additional batches are cooking.
  • Once all are cooked through, sprinkle with additional salt and pepper and serve with honey mustard sauce.

Notes

If you don’t like to fry foods (or just don’t want the mess), you can modify the recipe by breading the chicken as you would to fry, and just placing on a well-oiled baking sheet and drizzling with olive oil before baking. Bake at 400°F for about 25 minutes.

Nutrition

Serving: 3chicken fingersCalories: 289kcalCarbohydrates: 2.4gProtein: 23.1gFat: 20.3gSaturated Fat: 7.9gCholesterol: 145mgSodium: 365mgFiber: 0.9gSugar: 0.3g
Tried this recipe?Let us know how it was!

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

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Category: Poultry Recipes, Recipes

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (56 Comments)

  1. Kristie Fogarty

    April 2, 2014 at 2:56 PM

    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;)

    Reply
    • Katie - Wellness Mama

      April 2, 2014 at 7:02 PM

      Coconut flour is good if he can have that. The texture will be different but it will work

      Reply
      • norma

        July 22, 2014 at 1:07 PM

        coconut is a tree nut….

        Reply
        • Tiffany

          April 24, 2016 at 10:01 PM

          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!

          Reply
          • Janet

            September 20, 2016 at 9:45 AM

            *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.

  2. Sarah

    November 18, 2013 at 10:05 AM

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

    Reply
    • Paul Holland

      January 3, 2014 at 9:53 AM

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

      Reply
      • Paul Holland

        January 3, 2014 at 9:56 AM

        redip

        Reply
        • Paul Holland

          January 4, 2014 at 2:43 AM

          I’m sorry I ment corn starch not baking powder

          Reply
  3. Mary J

    July 17, 2013 at 4:33 PM

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

    Reply
  4. Cierra Dawn James Page

    July 17, 2013 at 2:34 PM

    Recommendations for substitution on almond flour?

    Reply
  5. Cary Gardner

    June 12, 2013 at 11:11 AM

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

    Reply
    • Jenn

      April 2, 2014 at 12:29 PM

      5 stars
      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?

      Reply
  6. Raquel Tenezaca

    May 16, 2013 at 1:46 PM

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

    Reply
    • Wellness Mama

      May 16, 2013 at 2:05 PM

      Did you dip in egg first?

      Reply
    • Susan

      July 8, 2013 at 12:53 PM

      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

      Reply
  7. Krista

    April 25, 2013 at 10:24 PM

    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. 🙂

    Reply
  8. Mayra

    April 22, 2013 at 6:32 PM

    Could you bake the chicken instead?

    Reply
    • Wellness Mama

      April 23, 2013 at 12:48 PM

      Yep

      Reply
      • Sadie

        April 23, 2013 at 2:27 PM

        Thanks. I was wondering the same thing

        Reply
      • Rebeca

        October 24, 2014 at 2:53 PM

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

        Reply
  9. Jana

    April 22, 2013 at 4:00 PM

    @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.

    Reply
  10. natalie

    April 22, 2013 at 1:55 PM

    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!

    Reply
    • Wellness Mama

      April 22, 2013 at 6:12 PM

      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…

      Reply
      • Linda Grooms

        April 25, 2013 at 12:13 PM

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

        Reply
        • Wellness Mama

          April 25, 2013 at 3:07 PM

          3-5 depending on what i used it for…

          Reply
          • Kendal

            December 17, 2015 at 8:25 PM

            5 stars
            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 🙂

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