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Keto Coconut Lime Chicken Fingers Recipe
Every once and awhile I just crave chicken fingers. Fortunately, this Keto coconut lime chicken fingers recipe allows me to get my fix without straying from my low-carb ketogenic diet.
Aren’t Chicken Fingers Keto Anyway?
Sorry friends. Don’t be lured into the trap of thinking that just because something is meat-based it’s Keto. That’s not always the case.
You’ve got to think about how a dish is prepared. Is it covered in gravy? Coated in something crunchy? Dipped in batter and deep fried?
If you’re talking about grilled chicken strips that haven’t been coated with some sort of breading, than yes, your chicken strips might be Keto.
The usual presentation of chicken strips, however, is not Keto. That crunchy, delicious breading will send you sailing away from ketosis. And don’t think you’re OK just because they’re baked and not deep fried.
That delicious crunchy breading we all know and love is created by one of the great enemies in Keto – white flour. That’s usually combined with some bread crumbs, which, again, are not Keto.
How I Made Them Keto
To re-make chicken strips for the Keto crowd, I opted to use coconut flour instead of all-purpose flour.
Coconut flour has less carbs than its all-purpose flour counterpart. You still want to be careful with coconut flour on Keto, however, because it does have a higher amount of carbs than some other Keto flours.
That said, you’re fine to use it for this recipe. It only calls for a half cup total, which will be spread between the four servings.
Breadcrumbs are also off-limits, so I used lime zest to punch up the flavor.
Lime is one of my favorite underutilized ingredients. It can really enhance a recipe without causing problems with your blood sugar.
And in Keto, you need extra tools in your toolkit since you can’t fall back on processed foods that are full of carbs and sugar.
Speaking of prepared foods, I suggest a simple mix of mayo and mustard for dipping. Just make sure your condiments don’t contain sugar or other harmful additions.
Getting Started on Keto
If you’re new to Keto, welcome! I think you’ll find it to be a valuable asset in your healthy lifestyle.
You’re probably excited to dive in and learn more, but if you’re like me when I got started, you might also be feeling overwhelmed.
To hopefully ease your transition, I wrote a piece on the best way to start a ketogenic diet. It also offers some alternatives so you can find what works for you.
Best of luck on your Keto journey!
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Description
Spruce up chicken fingers with this refreshing twist.
Ingredients
Chicken fingers:
- 2 chicken breasts
- 1/2 cup (56 g) coconut flour
- Zest from 1 lime
- 2 teaspoons salt (or to taste)
- 1 egg, whisked
Dipping sauce:
Instructions
- Preheat oven to 350 F (175 C). Line a rimmed baking sheet with parchment paper and set aside.
- Cut the chicken breasts into approx. 1-inch by 3-inch strips.
- Mix the coconut flour with the lime zest in a bowl and season with salt, to taste. Place the whisked egg in a separate bowl.
- Place each chicken strip into whisked egg and then into the coconut flour “breading” mixture. Press the “breading” onto each chicken strip so that it gets a thin covering.
- Place the chicken strips on the prepared baking tray and bake for 20 minutes. Check the chicken is cooked through with an internal temperature of 165 F (74C).
- Meanwhile, in a small bowl, combine the mayo and mustard for the dipping sauce.
- Serve the chicken fingers with the dipping sauce.
Notes
All nutritional data are estimated and based on per serving amounts.
Net carbs: 1 g
Nutrition
- Calories: 359
- Sugar: 1 g
- Fat: 24 g
- Carbohydrates: 6 g
- Fiber: 5 g
- Protein: 27 g
Prep Time:
Yield:
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