Sheet Pan Chicken Tenders & Veggies {GF}
This sheet pan chicken tenders and vegetables is the perfect one-pan meal! It’s gluten-free, paleo, and AIP.
Sheet pan meals are one of my favorites for easy weeknight dinners! Sometimes they can be a little one-note, but this one is a totally different story. It’s made with grain-free and egg-free chicken tenders that are perfectly crispy, and roasted sweet potato and broccoli… all on one pan!
The Ingredients for Sheet Pan Chicken Tenders & Veggies
- Chicken Tenderloins. For ease, buy raw chicken tenderloins.
- Coconut Milk and Apple Cider Vinegar. These ingredients marinate the chicken.
- Arrowroot Starch and Coconut Flour. These are the primary ingredients for the coating for the chicken.
- Dried Parsley, Garlic Powder, Onion Powder, Salt, and Pepper.
- Avocado Oil.
- Sweet Potatoes and Broccoli Florets. These veggies add nutrients and flavor to the sheet pan dinner! You can buy pre-cut veggies for a shortcut.
How to make the Sheet Pan Chicken Tenders and Veggies
- Marinate the chicken tenderloins.
- Coat the chicken and transfer to baking sheet.
- Add vegetables to the baking sheet and transfer to oven.
- Remove from oven and enjoy!
Tips & tricks
- Save time by buying chicken tenderloins and chopped broccoli. You can buy pre-cut veggies, as well as raw chicken tenderloins to save time. You can for sure chop them yourself at home, but it’s much easier to buy the pre-cut versions if you’re looking to save time.
- Add sauce. You’ll definitely need a dip like compliant ranch, or a bbq sauce.
Is this sheet pan chicken tenders and veggies healthy?
Healthy is subjective, but with protein and veggies all on one pan, we think this recipe is an easy and healthy choice!
Reheating and storage instructions
Store the cooked recipe in the fridge in glass for 2-3 days, and reheat in the oven for a few minutes to reheat.
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Sheet Pan Chicken Tenders & Veggies {GF}
- Total Time: 1 hour 10 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Ingredients
For the chicken tenders
- 1 lb chicken tenderloins
- 3/4 cup coconut milk
- 1 tbsp apple cider vinegar
- 1/4 cup arrowroot starch
- 3 tbsp coconut flour
- 2 tsp dried parsley
- 2 tsp garlic powder
- 1 tsp onion powder
- Salt and pepper (omit for AIP)
- 3 tbsp avocado oil
For the vegetables
- 1 large sweet potato, peeled and chopped
- 2 cups broccoli florets
- Salt and pepper (omit pepper for AIP)
- 1 tsp garlic powder
Instructions
- Preheat the oven to 400 F and line a large baking sheet with parchment paper.
- Add the chicken tenderloins to a large bowl and cover with coconut milk and apple cider vinegar. Let it marinate in the fridge for 20 minutes.
- While the chicken is marinating, combine the arrowroot, coconut flour and seasonings in a bowl and toss to combine.
- Coat the chicken tenders by using one hand to handle the marinated chicken, and one hand to coat. Use one hand to pick up a chicken tender from the coconut milk, allowing the excess milk to drip off. Use the other hand to coat in the coating. Transfer to the baking sheet and repeat for all of the chicken.
- Add the vegetables to the other half of the baking sheet and season.
- Drizzle both the chicken tender and vegetables with avocado oil.
- Transfer to the oven and cook for 40 minutes, carefully flipping the tenders halfway, and tossing the vegetables. If desired, crisp the tenders further by turning up the oven to 415 F and cooking for another 5 minutes. The chicken should reach an internal temperature of 165 F.
- Remove from the oven and allow to cool before serving with a dip of your choice.
Notes
All nutrition facts are estimated and will vary.
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Category: Main Dishes
- Method: Baked
Nutrition
- Serving Size: 1 serving
- Calories: 418
- Fat: 23.3g
- Carbohydrates: 23.6g
- Fiber: 4.6g
- Protein: 29.8g
Keywords: sheet pan chicken tenders, gluten free chicken tenders
AIP
Low Carb
Paleo
Whole30
Hi… just wondering why my chicken tenders would not not crisp up? I followed the recipe. Thanks!
If if doesn’t crisp up properly I’d look at 2 things… is the pan overcrowded? And then crisp it up further I usually use the broiler!
I’m about to make this, but I don’t know if the coconut milk is supposed to be the drinking kind, or the full fat canned kind. Eek. I think drinking kind?
The full fat canned kind! My favorite is the Native Forest Simple!
I’m curious, if you’re not egg free, can you us egg in place of coconut milk and ACV?
Maybe, but I haven’t tested it yet… let me know if it works!
I made these but only had cassava flour on hand, so substituted it 1-to-1 for the coconut flour. When I went to flip the tenders, the breading completely slid off every tender! Any advice?
The cassava flour acts differently than coconut flour, so to get the breading I haven’t found any substitutes for coconut flour.
So we really enjoyed these however The coloring of mine did not have this beautiful golden color that yours has ours was more like a white and then underneath the chicken tenders was a little gooey. Cooked exactly like the recipe called for.
★★★★★
What I would do is one final flip and broil for a minute or two at the end to crisp it up!