Coconut Flour Chicken Tenders with Green Beans
Crispy, savory chicken tenders coated in coconut flour and served with lightly steamed green beans for a satisfying Whole30 meal. This american-inspired chicken (whole30, gluten-free) ready in about 33 minutes pairs trimmed chicken tenders, coconut flour, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 12 oz, trimmed chicken tenders
- 1/4 cup coconut flour
- 2 tbsp avocado oil
- 8 oz, trimmed green beans
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/4 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F (200°C). Whisk together 1/4 cup coconut flour, 1/2 tsp garlic powder, 1/2 tsp paprika, 1/4 tsp sea salt, and 1/4 tsp black pepper in a shallow dish.
- Step 2: Dredge chicken tenders in the flour mixture, pressing gently to adhere. Place on a wire rack set over a baking sheet.
- Step 3: Drizzle chicken with 1 tbsp avocado oil and bake for 15-18 minutes until golden and cooked through.
- Step 4: Meanwhile, steam green beans in a pot with 1 tbsp water for 5-7 minutes until vibrant green and crisp-tender. Toss with remaining 1 tbsp avocado oil, 1/4 tsp sea salt, and 1/4 tsp black pepper.
- Step 5: Serve chicken tenders with steamed green beans.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Coconut Flour Chicken Tenders with Green Beans take to make?
Total time is about 33 minutes (15 min prep + 18 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Coconut Flour Chicken Tenders with Green Beans?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep trimmed chicken tenders from drying out.
Can I substitute ingredients in Coconut Flour Chicken Tenders with Green Beans?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Coconut Flour Chicken Tenders with Green Beans for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Coconut Flour Chicken Tenders with Green Beans whole30?
Yes — this recipe is tagged whole30, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Very good for a 18-minute recipe. Would bump up the spice level though.
- ★★★☆☆
Not bad. Would need significant modifications to make it a regular.
- ★★★☆☆
Okay for a quick meal. I've had better chicken dishes though.
