Healthy Chicken Mix

Healthy Chicken Mix

Healthy Chicken Mix

While frying chicken may taste good, it’s packed with fat, oils and calories. By baking the chicken in the mixture of these low-carb flours it cuts the calorie count in half and has 80% less fat, but still tastes delicious. Serve with a side of vegetables and a salad for a balanced and healthy meal. 

Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 12
Calories 256 kcal


  • 4 eggs
  • 4 Tablespoons fruit-only apricot preserves
  • 4 Tablespoons Dijon mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon red pepper flakes
  • 1 cup almond flour
  • 1 cup coconut flour
  • 1 teaspoon black pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon sweet paprika
  • 1 teaspoon salt
  • 4 lbs boneless, skinless organic chicken tenders


  1. Preheat oven to 350 degrees F. Lightly grease a 13″x9″ baking pan with coconut oil.

  2. In a medium bowl whisk the eggs, apricot preserves, mustard, garlic powder, and red pepper flakes.

  3. In another medium bowl combine the almond flour, almond meal, coconut flour, pepper, thyme, paprika and salt.

  4. Dip each chicken tender in the egg mixture, then dredge through the flour mixture. Place in the prepared pan.

  5. Bake for 35 minutes. Change oven to high broil for 2 minutes, flip each chicken tender and broil the other side for 2 minutes.

  6. Serve with a side of sugar-free BBQ sauce or organic honey mustard.

  7. Nutritional Analysis: One serving equals: 256 calories, 6g fat, 376mg sodium, 5g carbohydrate, 2g fiber, and 39g protein.