Oat crusted chicken tenders!!!

Tender juicy chicken with an oat crumb simply baked and ready to devour in 20 minutes flat. The ultimate healthy fast food.

Oat Crusted Chicken Tenders (3) title Oat Crusted Chicken Tenders (4)

Another oat recipe…I kid you not! I LOVE chicken tenders. They are my favourite “fast food” to fake. my usual go to is ground almonds, even on a low carb day I generally mange to fit them into my macros thanks to having maintained a high fat intake along the way to the high carb life. That being said it’s nice to have alternative and these oat crusted tenders fit the bill. There is something about coating chicken in a crumb that keeps it incredibly tender…I guess hence the name!!! I literally just realised that as I typed;  just imagine a little imaginary light bulb popping above my head, it was one of those moments.

Oat Crusted Chicken Tenders (5)

These are truly bomb; clearly I’ve been watching too many American You Tubers…that word is now officially in my vocabulary. I sort of cringed myself when I used it first but now it just makes me smile! Anything that makes you smile should definitely be kept right!?!

These chicken tenders were so incredibly moreish yet beautifully satisfying. I served them up with some roast sweet potato rounds and handful of greens. A new addition to my diet is reduced sugar ketchup. For such a long time I was hell bent on making everything myself from scratch. Buying something in packet was like a sign of weakness; and god forbid it had added sugar or any type of starch. Now look at me eating reduced sugar ketchup and might I add LOVING it! I think I might actually do a little Insta Stories or Snapchat with some of the processed foods that I do incorporate into my diet. Life is too short to make your own ketchup!

Oat Crusted Chicken Tenders (2) Oat Crusted Chicken Tenders (7)

When it comes to my evening meals I prefer to keep them a little lighter and usually opt for protein and greens…I prefer to leave plenty of room for my nightly oats. It’s nice to switch things up a little by giving that protein (aka chicken because it’s my FAV), a little bit of a tasty crunchy crumbly coating. A tasty crumb is a nice light option to get those macros in without leaving you feeling overly full.

Oat Crusted Chicken Tenders (1)

Oh my how things change. I used to have the most ginormous, belly aching dinners loaded with heaping mounds of roast vegetables. I’d eat minimally all day and then load up on food of an evening. It was a bad habit, macro hoarding and just avoiding feeling overly full throughout the day. I had this fear of the daytime bloat. What I now know if that I had of just eaten little and often, avoided leaving big gaps between meals, that my problems would have been solved. That’s not to say it’s the best thing for everyone but eating every 2.5 – 3 ish hours works well for me.

Oat Crusted Chicken Tenders (8) Oat Crusted Chicken Tenders (9)

What’s your favourite light but damn satisfying meal that you eat on repeat?

Oat Crusted Chicken Tenders

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 20 minutes

Keywords: bake entree gluten-free low-carb paleo sugar-free soy-free chicken oats

Ingredients (Serves 1)

  • 2 tbsp (25g) gluten free oats, ground to a coarse crumb
  • 145g (5oz) skinless boneless chicken breast
  • 1 tbsp egg white
  • 1/4 tsp paprika
  • 1/4 tsp cumin
  • 1/4 tsp ground coriander
  • 1/4 tsp Pink Himalayan Rock Salt
  • 1/2 tsp melted coconut oil for cooking (melted and poured into a spray container!)

To Serve

  • Roast Sweet Potato
  • Mixed Greens
  • Reduced Sugar Ketchup


Preheat oven to 200C (400F).

Mix together seasonings, salt and ground oats.

Slice chicken into 4-5 large chicken tenders.

Coat chicken in egg white.

Dunk and roll in oat mixture.

Spray a baking tray with the melted coconut oil.

Place the chicken tender on the tray, spray with remaining oil and baked in the oven for 20 minutes.

Remove and serve with sides of choice. Best served straight from the oven.

Powered by Recipage

You may also like