Baked Chicken Strips with Honey Mustard Sauce (Paleo & SCD)
*Update: If you can tolerate eggs, I suggest substituting the olive oil for 2 beaten eggs as this helps hold the coating on better. I’ve also found that if you place a wire rack over the cookie sheet and bake the chicken strips on the rack it helps get the coating even more crispy.
If there’s one thing that frustrates me the most, it’s having to make 2 different meals at dinner time. I try to feed my son what we are having for dinner that night, but sometimes the flavors are too mature for his pallet, so I like to keep some more kid friendly options in the freezer.
My son, like most kids, loves chicken nuggets. It’s pretty hard to stay away from some of the frozen foods they sell when you have a toddler who wants to eat on his own watch, but luckily there are a lot of organic (and even gluten-free!) versions out there right now. This time though, I wanted to make a grain-free, paleo, and SCD chicken finger that both he and I could enjoy. I served half for dinner, and froze the other half for those unpredictable nights where he immediately throws the food I serve onto the floor!
| Ingredients (serves 4) 1 pound chicken tenders 1/4 cup extra virgin olive oil 1 cup dried shredded coconut, unsweetened 1/2 cup coconut flour 1/2 teaspoon course salt 1/8 teaspoon pepper 1/4 teaspoon garlic salt 1/4 teaspoon ground mustard seed 1/4 teaspoon onion powder 2 teaspoons whole grain mustard 4 teaspoons honey |
Directions
Preheat oven to 375 degrees and line a baking sheet with parchment paper.
Mix all of the spices and coconut flour in a shallow bowl.
Pour the olive oil into a separate shallow bowl, and the shredded coconut into a third bowl.
Dip each tender in the coconut flour first, then lightly shake off the excess. Next, dip in the bowl with the olive oil and shake off the excess oil. Lastly, dip the chicken in the coconut shreds and use your fingers to press press the coconut onto the strips.
Place the chicken strips on prepared baking sheet. Bake for 10 minutes, then turn the chicken over and bake another 10 minutes.
Turn the oven to broil, and continue baking for another 3-5 minutes until the chicken has evenly browned.
While the chicken is cooking, mix the mustard and the honey in a small bowl.
Serve the chicken strips hot with the honey mustard sauce or sauce of your choice!
This recipe is being linked up this week to Allergy Friendly Fridays
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Thanks for a recipe that I can use coconut flour with. I’ve had it for a while and haven’t tried it yet. This sounds great! I’m getting ready to do a cleanse and I will definitely be trying this recipe.
looks great. the big problem so far I have had with paleo breaded chicken is that the breading tends to fall off when you flip it.
I have the same problem when I pan fry things, but I don’t usually have the problem with baking. Definitely make sure to press the shredded coconut into the chicken to help it stick better. Also, if you shake off the excess oil or egg mixture that you’re using for dipping, that will help as well!
I find that if I place a cookie cooling rack on top of my baking sheet…then the food that I’m baking on the cooling rack things turn out great! Nothing sticks to the pan, the food does not get soggy and the “breading” stays in place! I’m making these right now for the first time…..perfect food to enjoy with some college ball.
Great tip thank you!
Thanks for the new twist on nuggets! I have made them with seasoned almond flour crumbs but never thought of coconut!
This looks delicious. With twin two year olds it will come in handy!
Hi There Danielle,
Just a note to let you know I shared your awesome dinner/main dish inspired recipe on my monthly recipe round-up. If you get a chance, come on over and check out the other dinner ideas ranging from meat-based to vegan.
http://www.thetastyalternative.com/2012/03/monthly-round-up-march-2012.html
Dinner is served ya’ll!
Hugs,
–Amber
This recipe worked great! My boys ate it up (they’ve never had chicken fingers or nuggets), and it went especially well with the honey mustard. It was pretty messy, though- there were random bits of coconut all over the table and under the boys’ seats. It worked perfectly in my toaster oven, which I really appreciate- makes it a great summer recipe!
Yes it’s a little messy but boys love being messy! We have a dog…
So glad to see it doesn’t have egg or nuts. They look great. Will be having this tonight!
I bet same recipe works well with shrimp!!
Looks so good! The crust looks perfectly crunchy, but I’m wondering how much coconut flavor it has? Never tried using it as a breading!
I like the idea of dipping in oil instead of egg! It also helps with to crisp them better in the oven. Great idea!
This looks yummy! My kids would love this! Thanks!
Great recipe, can’t wait to try this weekend! How would you recommend freezing and then reheating these?
Thank you! Freeze them on a cooking tray and then place them in an airtight container. Reheat them in a low oven setting until warmed all the way through.
Wonderful! Thanks so much!
Do I still have to turn them over when using wire rack? When I turned them over I seemed to lose some of my coating :/
It’s not necessary but I like to because they cook more evenly.