GF Chicken Tenders & Sweet Potato Fries

  • Here is what’s missing from this meal:
  • Processed vegetable oil from frying. Vegetable oils are usually low quality with chemicals used to extract them from the source plant. Usually they are higher in Omega6 fats which lead to inflammation, heart disease, and weight gain.
  • Sodium! Usually small amounts of sodium in home cooking can boost flavor without water retention which can contribute to high blood pressure.
  • Sugar! Added sugar on fries, in chicken breading, and in condiments leads to elevated lipids, weight gain, Type II Diabetes, and coronary heart disease. Try my homemade ketchup recipe!
  • Refined grains in the breading or tossed with frozen factory fries to prevent sticking together. Refined, processed wheat has gluten, which some are allergic to and has less bran and nutrients than whole, unrefined grains.
  • PLUS making these foods at home can be gentler on the wallet. Pricing included below.


Ingredients for Chicken Tenders:
  • 2 lbs chicken tenders (2 lbs X $1.99/lb = $3.98)
  • 1 cup almond flour (can swap in coconut, chickpea, rice) (approx. $3.50/ cup)
  • 1/2 cup nutritional yeast ($1.67) *optional but adds a cheesy flavor
  • 1 tbsp garlic powder ($.10)
  • 1 tbsp onion powder ($.10)
  • 1 tsp salt ($.05)
  • 1 tsp black pepper ($.05)
  • 2 organic eggs ($.83)
  • ¼ cup banana or almond milk ($.91) *optional but you can whisk it into the egg which makes it more creamy
Ingredients for Sweet Potato Fries:
  • 2 lbs russet potatoes or sweet potatoes (approx. $2.50)
  • ¼ cup avocado oil ($1.00 – $.49 per fluid oz)
  • 1 tsp salt ($.10)
  • 1 tsp turmeric, optional ($.10)



  • Prepare baking sheet by placing a parchment down onto the baking sheet. Then, add a cooling rack on the pan. This will allow for even air flow of the chicken to make it crispy.
  • In a small bowl, combine flour and seasoning.
  • In a separate bowl, crack eggs and scramble.
  • Dip chicken in egg then coat with seasoning mixture.
  • Place chicken onto a baking sheet.
  • Bake at 400F for 35 mins until crispy and golden brown.
  • For the potatoes:
  • In a large bowl, toss potatoes with oil and seasoning.
  • Arrange on baking sheet and be careful to not overlap. Bake at 400 F for 35 minutes or until crispy.
  • Dip tenders or fries into mustard or ketchup. Try my homemade, sugar free ketchup > RECIPE.

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