Ingredients (for chicken):

  • 1 lb organic chicken tenders
  • 1 tbsp avocado oil
  • 1 egg
  • 1 cup almond flour (King Arthur’s)
  • 1/4 cup arrowroot flour (Bob’s Red Mill)
  • 1 tsp salt
  • *Optional to make buffalo wings add hot sauce (I like either Frank’s or Wing-Time) and serve with 2 cups spinach and 1/2 cup quinoa to make complete salad entree


  1. Pre-heat oven to 400F
  2. Beat 1 egg in a small bowl
  3. Coat each piece of chicken tenders in egg mixture
  4. In a separate bowl dip each piece of chicken into the flour mixture (almond flour and arrowroot flour) plus add 1 tsp salt
  5. Shake excess flour gently off chicken pieces
  6. Heat cast iron skillet over medium-high heat with 1 tbsp avocado oil (can also use olive oil, but avocado oil has a higher smoke point and will therefore create a crispier coating)
  7. Sauté the chicken tenders in small batches on high heat in avocado oil on cast iron skillet for 3-5 minutes per side or until golden brown
  8. Bake for 10-12 minutes in oven on cast iron skillet at 400 F (until internal temp of 165 F)