Crispy Herb Chicken Tenders with Carrot Fries and Avocado Dip
Golden cassava-crusted chicken tenders, oregano-roasted carrot and zucchini sticks, and a lemony avocado dip for scooping.
- Celiac
- AIP
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 700 g chicken tenders
- ½ cup cassava flour
- 1 tsp dried oregano
- 1 tsp fine salt, divided
- 3 tbsp olive oil
- 500 g carrots, cut into sticks
- 2 medium zucchini, cut into sticks
- 2 ripe avocados
- 1 lemon, zest and juice
- 2 tbsp fresh dill, chopped
- 1 tbsp water, for the dip
Method
- Heat the oven to 425°F and line two trays.
- Toss the carrots and zucchini with half the olive oil, oregano and a pinch of salt.
- Roast the vegetables until golden at the edges.25 min timer
- Press the chicken in the cassava flour, remaining oregano and salt, then drizzle with oil.
- Add the chicken to the oven and roast until golden and cooked through.13 min timer
- Mash the avocado with lemon zest, juice, dill, salt and water until creamy.
- Serve the tenders and veg with the dip in little bowls.
Why it works
- Hashimoto's thyroiditis: Simple chicken and vegetables with olive oil and herbs; no soy or seaweed in sight.
- Autoimmune protocol (AIP): Cassava-flour crusted chicken with an avocado dip — no grains, dairy, eggs, nuts or nightshades.
- Celiac disease: Every coating is cassava flour, naturally gluten-free with nothing hidden.
- Milk allergy: The dip is avocado and lemon — no milk protein anywhere in this dish.
- Wheat allergy: Cassava flour does the crisping, so there is no wheat, barley or oats.
- Egg allergy: The crust is flour, oil and herbs — no egg wash needed.
- Gluten-free: Cassava flour, olive oil and fresh vegetables keep the whole plate gluten-free.
- Paleo: Chicken, vegetables, cassava flour and avocado — all paleo, cooked in olive oil.
- Egg-free: Creamy dip comes from avocado, not egg or mayo.
- Dairy-free: Olive oil roasting and avocado dip keep it completely dairy-free.
- No spicy food: Oregano and dill bring all the flavour — no chili or heat at all.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: AIP recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.