Grain free chicken tenders: A GUT-HEALTHY COMFORT FOOD MAKEOVER

Ancestral-Inspired, High-Protein Chicken Tenders 🍗🔥 (Gluten-Free, Grain-Free, Kid-Approved!)

As a naturopath specializing in chronic illness and gut health and a foodie, I’m always reinventing classic comfort foods with an ancestral, whole-foods approach. These high-protein chicken tenders are the perfect example—no grains, no gluten, and packed with nourishing, bioavailable protein and healthy fats.

This is real food, made simple. And if you’ve got little ones used to frozen chicken nuggets, this is the perfect nutrient-dense swap.

Why Prioritize Protein?

Protein isn’t just for muscle—it’s essential for blood sugar balance, satiety, and metabolic health. For those healing their gut and thyroid, high-quality protein is a non-negotiable. These tenders provide a clean source of protein, minus the inflammatory seed oils and processed fillers found in conventional options.

The Power of Almond & Coconut Flour

Instead of gut-disrupting grains, these tenders use almond and coconut flour for the perfect crispy coating. Not only are they gluten-free, but they’re rich in fiber and healthy fats, making them a more satiating, blood sugar-friendly option.

Let’s Talk Healthy Fats

Unlike most recipes that use inflammatory vegetable oils, we’re opting for butter in the honey mustard sauce and ghee or tallow for cooking—mimicking the fats our ancestors thrived on. These fats support hormonal health, brain function, and deep cellular nourishment.

Let’s dive into the recipe:

Ingredients

For the Chicken Tenders:

• 1 lb organic, pasture-raised boneless, skinless chicken tenders

• 2 large eggs (or 3 small eggs)

• 2 tbsp raw milk (or high-quality non-dairy milk like coconut)

• 1 cup almond flour

• ¼ cup coconut flour

• 1 tsp sea salt

• 1 tsp black pepper

• 1 tsp onion powder

• 1 tsp paprika

• ½ tsp garlic powder

• ½ tsp cayenne pepper (optional)

• Ghee or tallow, for frying

For the Honey Mustard Dipping Sauce:

• 3 tbsp dijon mustard

• 2 tbsp raw honey

• ½ tbsp melted butter

Instructions

• 1️⃣ Preheat oven to 400°F. Line a baking sheet with parchment paper.

  2️⃣ Prepare the dredging station:

  • In one bowl, whisk together the eggs and raw milk.

  • In another bowl, mix the almond flour, coconut flour, salt, black pepper, onion powder, paprika, garlic powder, and cayenne (if using).

  3️⃣ Coat the chicken:

  • Dip each chicken tender into the flour mixture, then into the egg mixture, then back into the flour mixture to create a crispy, breaded coating.

  4️⃣ Cook to perfection:

  • Heat ghee or tallow in a large skillet over medium heat.

  • Cook the tenders for about 3 minutes per side until golden brown.

  • Transfer to the prepared baking sheet and bake for another 8-10 minutes, until fully cooked.

  5️⃣ Make the honey mustard sauce:

  • Mix dijon mustard, honey, and melted butter in a small bowl. Stir well.

  6️⃣ Enjoy!

  • Serve warm with your dipping sauce!

Why These Are a Game-Changer

✔ Gut-Friendly & Anti-Inflammatory – No grains, gluten, or seed oils.

✔ Kid-Approved – The perfect swap for frozen nuggets!

✔ Blood Sugar-Balancing – High in protein and healthy fats to keep you full.

✔ Ancestral & Nutrient-Dense – Made with real, whole foods our bodies recognize.

Pair these with a fresh salad, tallow-fried sweet potato fries, or sautéed seasonal veggies for a deeply nourishing meal.

Drop a 🔥 in the comments if you’re ready to try this! And for more ancestral healing recipes and wellness tips, be sure to subscribe to my newsletter—I send out my best stuff every two weeks.

To your highest health,

Davida