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

Can Rooster Tenders Be a Well being Meals?

Step one to creating fried rooster more healthy is to make use of more healthy rooster. 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 will likely be more healthy too. Rooster is a crucial supply of B nutritional vitamins, minerals, and iron. Since I don’t have an incredible 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 rooster for these rooster fingers. It offers the rooster a pleasant nutty taste, with out sacrificing the crispiness important to fried rooster.

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

All of the Methods to Take pleasure in Home made Rooster Tenders

Most clearly, rooster 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 number of my very own condiments, we’ve tried a number of completely different mixtures and loved all of them. Strive:

You actually can’t go improper!

The opposite glorious option to get pleasure from rooster 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 home made rooster strips and drizzled with honey mustard dressing. It’s fairly scrumptious.

If your loved ones loves conventional rooster fingers, give this more healthy model a attempt! I promise, it’s straightforward and scrumptious and also you gained’t be disenchanted.


Wholesome Rooster Tenders Recipe

Scrumptious rooster 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.

  • Minimize the rooster into strips or nuggets.

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

  • Add the rooster 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 sizzling, take away the rooster from the egg combination and dredge it within the almond flour combination.

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

  • Prepare dinner 3-Four 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 extra batches are cooking.

  • Proceed cooking rooster till it’s all achieved.

  • As soon as all the pieces is cooked, sprinkle with extra 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 rooster as you’d to fry, and simply putting on a well-oiled baking sheet and drizzling with olive oil earlier than baking. Bake at 400°F for about 25 minutes.


Serving: 3rooster 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 rooster tenders? Share under!

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