What I Ate Wednesday – Coconut Chicken Tenders

Happy Wednesday friends! These Coconut Chicken Tenders are a healthy version of a classic favorite made gluten free, grain free, and low carb. You will love how easy these are plus they also super kid friendly too!

But first, let’s take a quick peek at some of my favorite eats from last week! 


My apple pie buckwheat waffle recipe never gets old. I love using buckwheat flour for the base of these waffles.  I think the nutty flavor goes perfectly with the sweet apple flavor and spices! Waffles are more fun when you add fun toppings like maple syrup and Reddi Whip!


Morning Snack

My Double Rocky Road Muscle Milk bar was sadly missing any hints or sight of marshmallow. For me, Rocky Road is all about the marshmallows. Maybe mine was part of a bad batch. However, on the flip side, I did enjoy the milk chocolate flavor and the bar was loaded with nuts.  Even though I was disappointed, I would give this flavor one more try!


Addictively sweet and crunchy, these Coconut Chicken Tenders are perfect for any gathering!

The tenders are so  juicy, perfectly seasoned and the coating is so good! You seriously can’t tell it’s healthy! This dish is amazing as a main, with a simple salad as a side, but it also works just as well as a finger food, or appetizer. I like dipping mine in this Tangy Mango sauce from Saucy Lips; however a honey mustard or even a sweet chili sauce would also be good! Enjoy!


5.0 from 1 reviews
Coconut Chicken Tenders
Prep time
Cook time
Total time
Recipe type: Lunch, Dinner
Serves: 4-6
  • 1½ lb. chicken tenders
  • 2 eggs
  • 4 TBS arrowroot flour
  • 1 cup shredded unsweetened coconut
  • Sea salt and freshly ground black pepper
  1. Preheat oven to 425° and line a sheet tray with parchment paper. Set aside.
  2. Add the arrowroot powder to a bowl and season to taste with salt and pepper.
  3. Place the eggs in a second bowl, and the shredded coconut in a third.
  4. Line all the bowls up on your countertop in order (arrowroot powder, eggs,then coconut).
  5. One tender at a time, dredge in arrowroot powder, then the egg, then coconut.
  6. Place it on the sheet tray and repeat with remaining tenders.
  7. Spray with coconut oil, this will help them brown.
  8. Place in the oven and bake for 10 minutes on each side (20 minutes total).
  9. OPTIONAL: turn the oven to 500 and bake for an additional 5 minutes to brown the outside.
  10. Serve the tenders hot with dipping sauce of choice.



We had dinner out on Friday evening with some friends. The restaurant was out of grouper so I opted for the Salmon Dijonnaise. Dijonnaise is essentially a dijon mustard cream sauce that’s on the tangy side. My piece of salmon was huge and beyond flavorful! I asked for a double order of veggies or at least I thought I did. No worries, this just left more room for dessert later!



I was so stoked when I received some of the newer Enlightened ice cream flavors! So far I’ve tried vanilla, chocolate and this AMAZING Butter Pecan. With a rich buttery base flavor, my pint hit the pecan jackpot! I’ve always been a fan of Butter Pecan growing up and this did not disappoint!

That’s it for this week’s roundup! See you back here on Friday!

I love coconut anything and everything, but what is your favorite way to cook with coconut? Please share – I would love to hear from you!

2 Responses to What I Ate Wednesday – Coconut Chicken Tenders

  1. Haha, well you know me and coconut – we don’t mix 😉 Though I do use coconut oil for baking and cooking, so I hope that doesn’t make me a hypocrite! Love the waffles, chicken tenders recipe (you should create a Coconut Shrimp recipe sometime too!), salmon (I’d hate to see the restaurant’s definition of a single vegetable serving, haha – but at least they gave you asparagus AND zucchini!), the Enlightened ice cream (AWESOME seeing that they used actual pecan halves in it – jackpot, indeed). Too bad about the Muscle Milk bar – you’re right, Rocky Road IS about the marshmallows! Boo on them. Wishing you a fabulous, restful, positive, fun Wednesday ahead, dear Wendy! xo

    • Happy Wednesday Liz! I thought of you as I was writing up this recipe! And you are definitely no hypocrite! Coconut Shrimp would be amazing and there is no shortage of fresh down here in NC! I was super impressed with the Butter Pecan- talk about chunks of pecans! Have a great rest of the week dear friend! xo

Wendy Moore
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