Almond Crusted Chicken Strips with Beet Ketchup

When it comes to comfort food, I find it hard to think of anything better than chicken fingers and ketchup. But, like most comfort foods, chicken fingers and ketchup are often loaded with unhealthy fats and added sugar. But fear not – we’ve come up with a great way to enjoy this classic dish guilt-free. Skip the traditional flour coating and instead coat your pasture-raised chicken in a gluten-free almond flour crust, spiced with paprika and garlic. Use coconut milk to add flavor, healthy fats, and help your crust adhere to your chicken. Then, create a naturally sweet and tangy dip with beets, balsamic vinegar, and raw honey.


Almond Crusted Chicken Strips with Beet Ketchup

  • Author: Danielle Moore
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 8 strips 1x


For the chicken

For the beet ketchup


For chicken

  1. Preheat oven to 350F.
  2. Line a baking sheet with parchment paper or a silpat. Set aside
  3. Slice chicken into 1-inch strips
  4. In a shallow bowl, whisk together almond flour, garlic powder, paprika, and salt and pepper to taste
  5. Place coconut milk in a separate shallow bowl
  6. Working in an assembly line, dip each strip into the coconut milk, allow excess to drip away, then press into almond flour mixture to coat well and transfer to prepared baking sheet.
  7. Transfer baking sheet to oven and cook 22-25 minutes, flipping halfway through, until chicken is cooked through and breading is golden.
  8. Remove from oven, transfer to wire rack, and allow to cool 10 minutes then enjoy with beet ketchup

For beet ketchup

  1. In a food processor or blender, combine beets, vinegar, honey, coriander, and salt and pepper to taste. Blend until completely smooth.
  2. Transfer beet mixture to a small pot and bring to a boil over medium high. Reduce heat and simmer 5-6 minutes, until thickened.


  • Serving Size: 4 strips
  • Calories: 347
  • Sugar: 8.2
  • Sodium: 113.1
  • Fat: 15.1
  • Saturated Fat: 2.7
  • Unsaturated Fat: 11.2
  • Trans Fat: 0.1
  • Carbohydrates: 12.5
  • Fiber: 2.6
  • Protein: 39.6
  • Cholesterol: 96.4

Keywords: dairy free, egg free, gluten free, grain free, oil free, soy free

What kind of chicken should I buy?

We always encourage you to opt for organic when you can. The standard of care for the animals on organic farms is significantly higher than that on conventional farms. You’ll find a slew of marketing terms on poultry packaging, but your best bet is to find organic, as it is most closely regulated.

As far as cuts of chicken go, you can choose based on your personal preference. Chicken breasts are going to be your leanest option. The chicken tender is a part of the chicken breast, but it not connected to bone like a chicken breast is connected to the rib cage. This is a muscle that is rarely used by chickens, and therefore more tender (hence the name chicken tenders).

Can I make this vegan?

Yes, vegan chicken tenders are totally an option! This almond flour coating is wonderful on tofu. The trick is to make sure your tofu is as dry as possible. I like to slice the tofu then salt it. Next, I sandwich it between two clean kitchen towels and place something slightly heavy on top, like a heavy-bottomed pan or a book. Then I let it sit for 15 minutes or so to try to draw out as much water as possible. Once you’ve done this, follow the steps as written. As for the beet ketchup, you can skip the honey altogether, or replace it with maple syrup or another sweetener of your choice.

What if I don’t have coconut milk?

No coconut milk? No problem. If you and dairy are on good terms, go ahead and sub in whole milk or buttermilk. If dairy is something you avoid, you can choose your favorite non-dairy milk. Egg also works great here. Simply beat the egg with 1 Tablespoon of water and use it in place of the coconut milk. If your house is just completely void of any milk options or eggs, you can skip that part and just press the chicken directly into the breadcrumbs. They may not adhere as well without the milk barrier, but you’ll still get a delicious end result.

What if I can’t eat nuts?

This recipe works well with all different types of flour. If you’re eating gluten, you can use all purpose wheat flour or breadcrumbs. If you’re looking for a gluten-free option, try cassava flour.

How should I cook my beets?

You’ll notice the recipe calls for cooked beets, but doesn’t specify how they should be cooked. I love to roast them, as it enhances their sweet flavor. But boiling or steaming them are two great options that tend to be a bit quicker. I also love to buy cooked beets at the store and keep them in my fridge for those lazy meals. If you’re really feeling like a real zesty dip, try pickled beets (NEED AFFILIATE LINK FOR! If you go this route, omit the balsamic, as you’ll have plenty of tangy flavor already.

Recipe compatibility with your diet type

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1–2 times per week
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Never, or 2–4 times per month
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This recipe has been custom designed for Agrarian, Mediterranean, Mosaic, Nordic, Urban Grazer and West Angeleno diet types, learn more.

Danielle Moore

Danielle Moore is a professional recipe developer, Nutrition expert, food photographer and lover of veggies. Read her full bio here.

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