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Sheet Pan Chicken Tenders & Veggies {GF}

  • Author: Michelle
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free


Units Scale

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


  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper.
  2. 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.
  3. While the chicken is marinating, combine the arrowroot, coconut flour and seasonings in a bowl and toss to combine.
  4. 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.
  5. Add the vegetables to the other half of the baking sheet and season.
  6. Drizzle both the chicken tender and vegetables with avocado oil.
  7. 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.
  8. Remove from the oven and allow to cool before serving with a dip of your choice.


All nutrition facts are estimated and will vary.

  • Prep Time: 30 minutes
  • Cook Time: 40 minutes
  • Category: Main Dishes
  • Method: Baked


  • 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