Healthy Frozen Chicken Fingers
These meal prep frozen chicken fingers can be made up to 3 months in advance and are the perfect healthy freezer meal to have in your freezer any time you need a quick family-friendly backup meal!
Servings 4 servings
Calories 297kcal
Ingredients
Spicy Version:
- 1 lbs chicken tenders I get mine from ButcherBox
- 1 cup almond MEAL not flour
- 1 teaspoon salt
- ½ teaspoon cayenne pepper
- ½ teaspoon ground white pepper
- ¼ teaspoon ground cumin
Non Spicy Version
- 1 lbs chicken tenders I get mine from Butcher Box
- 1 cup almond MEAL not flour
- 1 ½ teaspoon salt
- ¼ teaspoon ground white pepper
- ¼ teaspoon ground cumin
Instructions
To Prepare Healthy Frozen Chicken Fingers:
- Combine 1 cup almond meal and seasonings in a small bag or bowl. Dip each piece of chicken into breading mix, taking care to coat the whole thing thoroughly (I don't use any egg wash, I've never had a problem with the breading sticking to the pan.)
- Lightly shake off the excess coating and place on a wax paper-lined baking sheet.
- Freeze overnight for at least 6-8 hours. Remove the chicken tenders from the baking sheet and place them in a freezer bag with the date.
How to Cook Frozen Chicken Fingers:
- Preheat oven to 450F.
- Place the frozen chicken fingers on a greased parchment or foil-lined baking sheet. You may use an oven-safe cooling rack here on top of the baking sheet if you want crispier chicken tenders, but I usually place them right on top of the lined baking sheet.
- Bake at 450F for 35-45 minutes until crispy on the outside and the internal temperature of the chicken fingers reach 165F.
Notes
The big tip here is that after you make them, you freeze them on a baking sheet. This allows them to freeze separately. Then you can move them to a freezer bag after they are frozen.
DO NOT DEFROST before you cook them. You risk the breading getting mushy and coming off. Instead, you'll bake them FROM FROZEN on a baking sheet. Just like you would do with store-bought frozen chicken nuggets.
Nutrition
Calories: 297kcal | Carbohydrates: 5g | Protein: 31g | Fat: 17g