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Crispy Chicken Tenders!

Updated: Mar 23, 2022

I've long been looking for a healthier alternative to fried chicken tenders - this recipe has all of the crunch of the outside without a lot of added fat! Due to the unique breading it's also high fiber - great for a football app or main course when paired with a few sides. In the above we've coated half of the tenders with a buffalo sauce and the other half with a jalapeño sauce.

Serves 3


1 large chicken breast (340g)

4T ground flax seeds

4T almond meal

3-4T liquid egg white (to dredge)

1. Mix together the almond meal and ground flax seeds. Add seasoning if desired (we like to use a Goya chicken seasoning).

2. Pour egg whites into a bowl and set aside.

3. Use a meat tenderizer (or wine bottle - we won't judge) to flatten the chicken breast until it's all the same thickness (~1/2 inch). Use a sharp knife to cut it into strips.

4. Set up the dredging station with: chicken strips, egg wash, and breading.

5. Dip each chicken strip in egg, shake off excess, and then coat in breading. Continue until all chicken is coated.

5. Spray PAM into a large non-stick pan. Place breaded chicken in pan, spray PAM on the top of the chicken, and turn stove to Med/High. Cook for 4-5 minutes each side or until done.

6. Remove from heat and enjoy! You can toss in our homemade buffalo sauce if you want as well!

Nutritional Information

Calories: 305

Total Fat: 12.1 g

Saturated Fat: 1.4 g

Sodium: 115 mg

Total Carbohydrate: 4.8 g

Added Sugar: 0 g

Dietary Fiber: 3.3 g

Total Protein: 42 g

Nutritional Information (with buffalo sauce)

Calories: 332

Total Fat: 15.1 g

Saturated Fat: 3.9 g

Sodium: 875 mg

Total Carbohydrate: 4.8 g

Added Sugar: 0 g

Dietary Fiber: 3.3 g

Total Protein: 42 g

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