Wholesome Rooster Tenders Recipe

Desk of Contents[Hide][Show]

Rooster tenders (or fingers, take your decide) are a child (and grownup) favourite, at the least at our home. As with all of our favorite foods, I’ve discovered more healthy alternate options to the standard variations as we’ve adopted a more healthy weight loss program.

Can Rooster Tenders Be a Well being Meals?

Step one to creating fried hen more healthy is to make use of more healthy hen. I wrote extensively in regards to the significance of selecting glorious protein sources in this post. The gist of it’s, if the animals that you simply’re consuming are wholesome, your meals shall be more healthy too. Rooster is a vital supply of B nutritional vitamins, minerals, and iron. Since I don’t have an excellent native supply I normally order mine from Wellness Meats or Butcher Box.

The second step is to make use of more healthy breading substances. Since our household normally avoids most grain merchandise, I take advantage of seasoned almond flour to coat the hen for these hen fingers. It provides the hen a pleasant nutty taste, with out sacrificing the crispiness important to fried hen.

The third step is to make use of a wholesome fats supply for frying. I desire not to use peanut oil or canola oil, so I normally use tallow (rendered beef fat) or coconut oil. Each include wholesome fat and have a excessive smoke level, making them glorious for frying.

All of the Methods to Get pleasure from Home made Rooster Tenders

Most clearly, hen fingers are supposed to be dunked in a scrumptious sauce and eaten identical to that. My household’s favourite dipping sauce is homemade honey mustard. However since I make a variety of my very own condiments, we’ve tried a variety of completely different mixtures and loved all of them. Attempt:

You actually can’t go improper!

The opposite glorious solution to get pleasure from hen tenders is chopped up and tossed on high of a salad. Utilizing them in a salad lets me mix the veggies and protein multi functional dish, so I don’t have to fret about cooking separate sides.

I particularly designed my Spring Salad with Berries to be topped with do-it-yourself hen strips and drizzled with honey mustard dressing. It’s fairly scrumptious.

If your loved ones loves conventional hen fingers, give this more healthy model a strive! I promise, it’s simple and scrumptious and also you received’t be disenchanted.


Wholesome Rooster Tenders Recipe

Scrumptious hen fingers made with wholesome almond flour for a grain-free, gluten-free, wholesome meal that youngsters and adults each love.


  • Flip the oven on heat and place a baking sheet inside it.

  • Lower the hen into strips or nuggets.

  • In a medium bowl, whisk collectively the eggs and water.

  • Add the hen strips, combine effectively, and put aside.

  • In one other bowl, combine collectively the almond flour, garlic powder, salt, and pepper.

  • Warmth the tallow or coconut oil in a big skillet over medium excessive warmth.

  • As soon as the oil is scorching, take away the hen from the egg combination and dredge it within the almond flour combination.

  • Place the hen in a single layer within the pan of heated oil.

  • Prepare dinner 3-4 minutes per facet or till golden brown and cooked via.

  • Take away from pan and place on the nice and cozy baking sheet within the oven whereas further batches are cooking.

  • Proceed cooking hen till it’s all achieved.

  • As soon as every part is cooked, sprinkle with further salt and pepper and serve with honey mustard sauce.


In the event you don’t prefer to fry meals (or simply don’t need the mess), you may modify the recipe by breading the hen as you’ll to fry, and simply inserting on a well-oiled baking sheet and drizzling with olive oil earlier than baking. Bake at 400°F for about 25 minutes.


Serving: 3hen fingers | Energy: 386kcal | Carbohydrates: 7g | Protein: 45g | Fats: 20g | Saturated Fats: 3g | Trans Fats: 1g | Ldl cholesterol: 190mg | Sodium: 519mg | Potassium: 670mg | Fiber: 3g | Sugar: 1g | Vitamin A: 171IU | Vitamin C: 2mg | Calcium: 82mg | Iron: 2mg

Ever made a wholesome model of hen tenders? Share beneath!

Related Articles

Eight killed in Russian college taking pictures, gunman in hospital – police By Reuters

2/2 © Reuters. A automotive of Russia's Nationwide Guard is seen on the scene after a gunman opened fireplace on the Perm State College in...

Stay Connected

- Advertisement -

Latest Articles

Eight killed in Russian college taking pictures, gunman in hospital – police By Reuters

2/2 © Reuters. A automotive of Russia's Nationwide Guard is seen on the scene after a gunman opened fireplace on the Perm State College in...

Particular Report-BP gambles huge on quick transition from oil to renewables By Reuters

2/2 © Reuters. Photo voltaic panels are seen on this drone picture on the Affect photo voltaic facility in Deport, Texas, U.S., July 15, 2021....