Gluten Free Chicken Fingers

GF SF

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Description
These easy chicken fingers are higher in protein, lower in carbs and fat, gluten free, and garlic/onion free. To make them extra crispy and juicy, you should cook the chicken in your air fryer, but the oven will also work if you want a quicker meal. Just like my Freezer Chicken Nuggets, these freeze very well, and you can easily reheat these from frozen in the air fryer or oven for a quick meal. Serve alongside some Unsweetened BBQ Sauce, Date Sweetened Ketchup, or Red Jalapeno Louisiana Hot Sauce!
Time
Prep Time:
30 minutes

Rest Time:
1 hour

Cook Time:
30 minutes

Total Time:
2 hours
Cost
Total Cost:

Cost per Serving:
$1.27
Ingredients
Serving(s)
Chicken Dry Brine
  • 2 lb Boneless skinless chicken breast
  • 1 tsp Salt
Flour Plate
  • 1/4 cup Almond flour
  • 1 tbsp Oregano, dried
  • 1 tsp Black pepper, ground
Egg Bowl
Breading Plate
  • 2/3 cup Oat flour
  • 4 tbsp Grated parmesan cheese
  • 2 tbsp Paprika
  • 1 tbsp Cumin, ground
  • 1 tsp Cayenne pepper
  • 1/2 tsp Salt
Instructions
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  1. This recipe will work with either boneless skinless chicken breast, or chicken tenders. For breasts, cut them into long, thin strips. For tenders, remove the tendon with a fork, and slice in half lengthwise
  2. Add the chicken to a parchment lined cookie sheet, and season both sides with salt. Dry brine in the fridge (uncovered) for at least 1 hour
    1. Mix together almond flour (or any other kind of flour), oregano, and black pepper on a plate. Place on the left
    2. In the middle, beat together an egg in a bowl, and mix with hot sauce
    3. Finally, on the right, mix together your breadcrumbs on a plate - oat flour, grated cheese, paprika, cumin, cayenne, and salt
    1. From left to right, flour the chicken, lightly coat in the egg wash, and then roll in the breadcrumbs. Place chicken back on the cookie sheet
    1. You can either air fry the chicken fingers, or bake them in the oven. The oven is easier, since you can do it all in 1 batch, but they won't come out as crispy. On the other hand, the air fryer will cook the chicken faster and get a crispier breading without drying out the chicken, but it will take multiple batches
    2. Either way, cook at 400F until the chicken just reaches 165F (about 15 minutes in the oven or 8 minutes in the air fryer). Transfer to a wire rack to cool
    1. To reheat from the fridge, cook at 400F until thawed and hot, about 3-5 minutes in the air fryer or 10-15 minutes in the oven
    2. To reheat from frozen, cook at 400F until thawed and hot, about 5-8 minutes in the air fryer or 15-20 minutes in the oven
    Nutrition Facts
    ------------------------------------------
    Calories: 297
    ------------------------------------------
    Total Fat: 10.2g (13 %)
    Saturated Fat: 2.3g (12 %)
    Polyunsaturated Fat: 2.0g
    Monounsaturated Fat: 3.7g
    Cholesterol: 149mg (50 %)
    Sodium: 936mg (41 %)
    Total Carbohydrate: 11.4g (4 %)
    Fiber: 2.9g (10 %)
    Net Carbs: 8.5g
    Total Sugar: 0.7g
    Protein: 39.8g (80 %)
    ------------------------------------------
    Vitamin B12: 0.48mcg (20 %)
    Vitamin D: 0.21mcg (1 %)
    ------------------------------------------
    Calcium: 102mg (8 %)
    Iron: 3.17mg (18 %)
    Magnesium: 98mg (23 %)
    Potassium: 708mg (15 %)
    ------------------------------------------
    Glycemic Index
    :
    30.0

    Glycemic Load
    :
    3.5



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