Crispy Chia Flax Chicken Fingers

Crispy Chia Flax Chicken Fingers

The Crispy Chia Flax Chicken Fingers give all the feels of deep fried chicken fingers, only these are baked in a gluten-free, fiber-rich breading. Who says you have to trade health for comfort?!

Most chicken fingers are fried in highly processed, rancid vegetable and/or seed oils. These are incredibly inflammatory to the body. These chicken fingers are briefly seared in ghee, which has a high smoke point. Then, they finish cooking in the oven. This gives them that signature crunchy crust, but without the low quality deep-fried vegetable oil method.

Most food isn’t necessarily “healthy” or “unhealthy,” but it’s often the quality of the food, the ingredients that go into it, and the method of cooking that determine whether it’s something that will nourish or hinder your health. Once you understand that, the possibilities are endless for recreating your favorite comfort foods, but in a way that serves your body. Just as I did with these Chia Flax Chicken Fingers!

To find organic pantry staples, like the chia, flax and gluten free breadcrumbs used in this recipe, I always turn to Thrive Market. They have the best budget friendly health foods that ship straight to your door.

To turn these chicken fingers into a complete, blood sugar balancing Fab Four meal, I’d add a simple veggie-forward side. I have fantastic options on my site that you should definitely browse, but I’ll give you a leg up and share some of my current faves:

  • Prep Time

    10 minutes

  • Total Time

    30 minutes

  • Servings


  • Freezer Friendly



  • 2 4-6 ounces uncooked chicken tenders, pounded to ½-inch thick or less
  • 1 cup potato starch
  • 1 teaspoon pink Himalayan salt
  • 1 teaspoon freshly ground black pepper
  • 2 large eggs
  • 1 cup chia seeds
  • 1 cup flaxseeds
  • 1 cup gluten-free panko bread crumbs (or grain-free flour)
  • 2 teaspoons paprika
  • 2 teaspoons garlic salt
  • Pinch of chopped fresh parsley
  • ¼ cup ghee (clarified butter)


  1. Preheat the oven to 350°F.
  2. Pound the chicken tenders to ½-inch thick or less.
  3. Create a breading line. On one plate, combine the potato starch, salt, and pepper. In a shallow bowl, whisk the eggs. On a second plate, combine the chia, flax, bread crumbs, paprika, garlic salt, and parsley.
  4. Take each chicken tender through the breading line, first dipping it in the potato starch mixture, then dredging it in the egg mixture to coat completely, letting the excess drip off, then coating it with the chia-flax mixture. Set the pieces on a baking sheet as you finish.
  5. In a large sauté pan, melt the ghee over medium heat.
  6. Working in batches, set the tenders in the pan and raise the heat to medium-high. Cook the tenders, turning them gently after 2 to 4 minutes, until the crumbs are browned on both sides and the chicken is cooked through. Transfer them to a baking dish or baking sheet as you finish each batch.
  7. Transfer the tenders to the oven and bake for 10 to 12 minutes, or until cooked through.
  8. Serve with avocado hummus or sugar-free ketchup.