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HERB-CRUSTED BAKED CHICKEN TENDERS – GLUTEN-FREE & LOW CALORIE

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HERB-CRUSTED BAKED CHICKEN TENDERS – GLUTEN-FREE & LOW CALORIE

HERB-CRUSTED BAKED CHICKEN TENDERS – GLUTEN-FREE & LOW CALORIE

This flavorful baked chicken breast recipe is inspired by a great source and marks my first delicious oven-baked “pane” version. The benefits are twofold: fewer calories thanks to baking, and a gluten-free crust! Don’t worry—they’re not dry, I promise! I bet that was your first thought 😉

🕒 Prep Time: 10 min

🍳 Cook Time: 20-25 min
🍽️ Servings: 2-3

Ingredients

Chicken:

  • 1 boneless chicken breast
  • 1 egg
  • 1 tbsp milk
  • Salt, to taste
  • A little oil

Herb Crust:

  • 25 g almond flour (or finely ground almonds)
  • 25 g hulled hemp seeds
  • 1/2 tsp sweet paprika
  • 1/2 tsp garlic granules
  • 1/2 tsp dehydrated onion flakes, ground
  • 1/2 tsp finely chopped rosemary leaves (or substitute sage, oregano, or Tuscan herb mix)
  • 1/4 tsp black pepper
  • 1/4 tsp salt

Instructions

  1. Slice the chicken breast into thick strips about the size of your thumb. Avoid thin strips to keep them juicy.
  2. In a bowl, beat the egg with milk and salt until well combined.
  3. In another bowl, mix all the herb crust ingredients thoroughly.
  4. Dip each chicken strip into the egg mixture, letting excess drip off.
  5. Coat each strip evenly with the herb crust mixture.
  6. Arrange strips spaced apart on a baking tray lined with parchment paper.
  7. Lightly drizzle or spray each strip with a little oil.
  8. Bake in a preheated oven at 200°C (390°F) for 20-25 minutes until golden and crispy, flipping halfway through.

Tip: If your oven has an extra browning or grill function, use it intermittently during baking for a crisper crust. If not, and the chicken is cooked through but not browned enough, finish with a few minutes under the grill.

  1. Serve warm with Sriracha sauce or a mix of Sriracha and mayonnaise.

Note: After cooling, the crust softens but the chicken remains tender and juicy.

💡 Tips

  • Use thick strips to keep chicken moist during baking.
  • Spray oil is convenient for even light coating.
  • Experiment with different herbs for the crust to suit your taste.
  • Checking doneness by cutting into a piece ensures juicy chicken.

🍽️ Perfect For

  • Healthy, gluten-free meals
  • Low-calorie dinner options
  • Kid-friendly finger food

📝 Final Thoughts

These herb-crusted baked chicken tenders are a delicious, guilt-free alternative to fried chicken. Crispy on the outside and juicy inside, they’re perfect for quick dinners or snacks with your favorite spicy dip.