Crispy Sourdough Chicken Tenders

We use these chicken tenders in wraps, over salads or on their own dipped into our favorite homemade honey mustard sauce. And they use sourdough goodness in 2 ways. I can feel your excitement.

I could honestly eat chicken tenders and nuggets everyday. But after looking at what some of the ingredients are for these at the store (synthetic oils, processed blended chicken, colouring, etc) I decided I could make my own in an effort to not only fuel my body with good ingredients but save money too!

These do not take too long to put together and are such a fun additive to many meals! OR, enjoy them on their own. They have an amazing flavour and texture, this will not be the last time you make these.

And as an extra bonus, we are using not only sourdough bread crumbs here but also some sourdough discard. New to sourdough bread crumbs? Click here for my recipe!

Sourdough is a gut improving agent that helps me with my hormonal balance, bloating, skin, etc. I use it in as many things as possible.

Why Sourdough?

I was gluten free for years after experiencing migraines and headaches anytime I touched gluten. A friend told me that they found they were able to enjoy ALL glutenous goodness as long as it was made with a fermented sourdough starter. This intrigued me because GF bread was just not doing it for me.

Within 24 hours, I got myself a sourdough starter and began to figure this out. Within a week of eating sourdough fermented breads, I boasted of zero migraines/headaches AND even saw my skin clearing up.

Fast forward to now, I bake all our own bread by use of an active sourdough starter or with the discard in a variety of dishes. Either way, my body (and my family’s body!) loves it!

Here are some sourdough facts for you:

• Sourdough is easy to digest: It contains a natural bacteria and germ in the fermentation process that will break down the starches in the grains before they even hit your stomach. Basically, very gentle on your gut!
• Blood sugar friendly: With sourdough being fermented, it works against any bad starches and ingredients that can cause your blood sugar levels to rise and spike.
• Full of good acid: The acid in sourdough breads can help your body process foods easier and absorb more minerals, yielding a stronger immune system and better health overall.
• Good for GF sensitivities: In the creation of sourdough bread, gluten is broken down overtime and has changed into amino acids before you enjoy it. This aids in easier digestion and gut health.
• Less preservatives: Sourdough preserves itself naturally using acetic acid, nothing fake here!
• The flavour: Sourdough has a tang and flavour like no other bread. It is hearty, satisfying and extremely delicious.

Crispy Sourdough Chicken Tenders Ingredients

• Boneless Skinless Chicken Breasts: Each breast I will slice into 7-10 strips depending on its size. You can also do this recipe with drumsticks, thighs or chicken wings.
• Sourdough Bread Crumbs: My recipe is here for these crumbs. Super easy to make and store. I use a sourdough bread because it is best for my gut and has an awesome tangy flavour.
• Herb/Spice: I like the mix of parsley, garlic powder, pepper and paprika but use or swap out anything you like.
• Salt: Using sea salt for this recipe! Good to replenish any lost electrolytes!
• Eggs: We get our eggs from a local farm and they run medium/large.
• Sourdough Discard: I use sourdough as a leavening agent in most of my bread making but when I let my start sit for a few days without feeding it OR pour some starter out of my active starter jar into my discard jar, it is an amazing nutrient dense ingredient you can use in many recipes. The discard in this recipe is used alongside the egg mixture to create an amazing base for our crumbs. If you do not have sourdough discard, just the eggs will works just fine but you may n needs and extra one or two.
• Flour: I get my flour from a local organic mill. It is an all purpose white flour.
• Low Smoke Oil: This type of oil, just like the name says, creates a low amount of smoke when heated, making it perfect for getting to a high heat without the fire alarm going off. I use a mix of avocado and lard for this recipe.

How To Make Crispy Sourdough Chicken Tenders From Scratch

First, you need some sourdough breadcrumbs! If you want to make them from scratch, follow my Sourdough Breadcrumb recipe!

This process is very much like an assembly line. If you can prep a bit to ensure bowls and ingredients are in the right order and everything is placed well for you to work quickly and efficiently, you will be done and eating these tenders before you know it.

For example, I like having my bowl of flour set up at the beginning of my line next to the chicken. Beside my flour bowl is the egg mixture and beside my egg mixture is my crumbs. My crumb bowl is right next to my hot pan meaning I can easily move down the line from bowl to bowl towards my pan for cooking. Easiest way I have found to do this and it works!

Want an easy from scratch sauce to go with these? Check out my Homemade Honey Mustard Sauce recipe!

STEP 1: PREPARE YOUR INGREDIENTS

The most efficient way to make these tenders is to ensure your station is well lined up and organized. I like to start with my chicken bowl, and next to it is my flour bowl. Beside that bowl I will grab another bowl and whisk together my eggs and sourdough discard. Beside that bowl, in another bowl I will add in my crumbs and spices. Stir well. And at the end of my “bowl line” is my hot pan with oil/fat ready to cook some chicken tenders.

STEP 2: COAT YOUR CHICKEN TENDERS

Grab half of your meat and place it into the flour, coating all sides well. Take from the flour and place into your egg mixture, again, coating well. Now, grabbing just a few at a time, take the chicken from the egg mixture and coating it in the sourdough bread crumb mixture and place into the hot pan. Repeat until your first round of chicken in crumbed and cooking.

STEP 3: COOK

Since we are using hot oil, ensure you have a lid covering your pan. Let your first batch cook about 2-4 minutes and flip, cooking a few more minutes on the other side.

STEP 4: ENJOY

Remove from the pan once the internal temp is at least 175 degrees. Enjoy these after letting them cool for about 5 minutes.

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How To Store

Store these in an airtight container in your fridge for 7 days. To reheat, simply broil in your oven until crispy again.

If you enjoyed this recipe, be sure to share and tag me @sarahthereseco on Instagram and come back here to rate and leave a comment!

Crispy Sourdough Chicken Tenders

Move over store-bought chicken tenders! This recipe has gut friendly ingredients and a flavour that will knock your socks off. Perfect for dipping, topping a salad or in a wrap!

5 from 6 votes

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Ingredients

• 3 Boneless Skinless Chicken Breasts
• 2 Cups Sourdough Bread Crumbs
• 2 Teaspoons Dried Parsley
• 2 Teaspoons Garlic Powder
• 2 Teaspoons Paprika
• 1 Teaspoon Pepper
• 2 Teaspoons Salt
• 2 Eggs
• 100 Grams Sourdough Discard
• 1 Cup Flour
• Low smoke oil I use a mix of Lard and Avocado Oil

US Customary – Metric

Instructions

1. Grab 3 medium sized bowls.
2. In one bowl, add in your bread crumbs, parsley, garlic powder, paprika, pepper and salt. Stir well.
3. In another bowl, add your eggs and discard. Whisk until very well combined.
4. In another bowl, add in your flour.
5. I like to arrange my bowls starting with flour, then egg mixture and last, breadcrumbs.
6. Grab a large pan (I use my 12″ cast iron) and add in your oil. Use enough that your entire pan is easily covered. Put your pan on a medium/low heat, cover with a lid and start to ready your chicken.
7. I do this in 2 batches. Take half of your chicken and place it into your flour bowl, coating the chicken evenly. Then place it into your egg mixture, and again, coat it well. Now take about 2 pieces and put it into your breadcrumbs, turning it over to cover the chicken well. Place the chicken into your hot pan and continue to grab chicken from the egg mixture, cover in breadcrumbs and place into the pan. When your first batch is in the pan, cover and let cook about 2-4 minutes or until crisp and brown, then flip to cook the other side. Once fully crisp and with an inside temp of 175 degrees, remove from the pan onto a plate lined with paper towel to soak up excess oils.
8. Repeat to the next batch of chicken, adding more oil to the pan if needed.
9. Serve immediately with dip, like my favorite honey mustard sauce or add to your wraps or salad.
10. Store in airtight container in the fridge for 5-7 days. Reheat or broil to enjoy again!