Healthy Chicken Goujons Recipe (Paleo, Gluten-Free)
PALEO II GLUTEN FREE II KETO II DAIRY FREE II NIGHTSHADE FREE II FISH FREE II SHELLFISH FREE II SOY FREE II SESAME FREE II EGG FREE
I have been making these paleo chicken goujons for a while, and they are absolutely delicious. I use a wonderful blend of spices and herbs that elevate the flavor of the chicken, making them taste sublime. Instead of regular breadcrumbs, I coat the chicken with almond flour, so they are paleo-friendly, grain free and can also be adapted for a keto diet (see notes below).
These chicken goujons can be enjoyed in a salad, a wrap, with dips as a side, or in a sandwich. They are incredibly versatile and taste great even when served cold. The best part is that they take less than 30 minutes to prepare from start to finish, making them a fantastic, healthy meal that the whole family can enjoy.
Notes on ingredients for chicken goujons
Chicken
I always buy organic or at least free-range chicken strips. You can buy chicken breasts and slice them into 4 or 5 strips for these chicken goujons. Or you can butterfly the chicken and coat the whole breast without cutting into strips which is what I do often. Take a look at this video here which explains how to do this.
Almond flour
You can use almond flour or ground almonds for this chicken goujon recipe. Ground almonds are coarser and will give you a nice crispy texture; almond flour is much finer. It’s your call. I personally like using ground almonds for this chicken goujon recipe as it’s a little crispier and crunchier.
Flour
I used a gluten-free flour blend to pané (the culinary term for breadcrumbing) these chicken goujons. This blend contains potato starch, which is unsuitable for those with nightshade sensitivities. I recommend checking the ingredients and considering a swap with buckwheat flour. Those following a keto diet might want to use psyllium husk flour/powder or soy flour instead.
I've also made this recipe without any flour, simply dipping the chicken in egg and then coating it with almond flour. However, I find that this method results in the coating not sticking well to the chicken and falling off in places. If you choose to air fry the chicken and handle it less during cooking, the coating may stay intact better. Give it a try, and let me know how it goes!
Egg
If you cannot eat eggs, then I would recommend using either milk (dairy-free if need be) or yoghurt, but ensure you thin the yoghurt down a little, as Greek yoghurt is really thick.
Spices
I used a mix of onion, garlic powder, smoked paprika, Cajun seasoning, and dried Italian herbs. Look at these fantastic substitutes here if you cannot eat nightshade vegetables.
Other spices you could use that would be really delicious instead of using my blend of Cajun seasoning, paprika, and dried Italian herbs are as follows: I would use 2 tsp of each spice recommended plus the garlic and onion powder.
Fajita seasoning blend
Chipotle spice
Chinese 5 spice
Cooking methods
I shallow-fried these gorgeous chicken goujons and then finished them off in the oven for 5 minutes. I love using a little oil to crisp them up. However, if you are following a low-fat diet, you can either bake them in the oven on greaseproof paper without any oil or use an air fryer. I don’t have an air fryer, so I can’t tell you the settings or cooking times, but please let me know if you try these chicken goujons in the air fryer, and I will add the results to this recipe. If you bake them without oil they will be much dryer so please bear that in mind.
Ingredients
Tips
Other ways to enjoy these chicken goujons:
Try adding these chicken goujons in a wrap with sweet chilli sauce and salad. If you are looking for gluten-free wraps, try these:
Try serving the chicken goujons in a salad with some great dips on the side. Try these recipes:
Here are some fantastic salad recipes you could serve with these chicken goujons:
Mediteranean salad ( use the chicken goujons instead of the marinaded chicken in this recipe)
Quinoa, Basil, Cannellini Bean and Vegetable Salad
Faq’s
What are chicken goujons?
Chicken goujons are thin strips of chicken breast, coated in breadcrumbs or batter, and typically fried or baked. They’re often served as a snack, starter, or part of a main meal..
Are chicken goujons the same as chicken tenders?
They’re very similar, but not exactly the same. Chicken goujons are made using chicken breast, while tenders specifically refer to the tenderloin, a part of the chicken located under the breast. Please use chicken tenders if you prefer for this recipe for chicken goujons.
Are chicken goujons healthy?
It depends on how they’re prepared. Baked goujons are generally healthier than fried versions, as they contain less fat. Choosing whole chicken breast over processed options and pairing them with a balanced meal makes them a better choice.
How do you get a crispy coating on chicken goujons?
Double coating (dipping in egg and breadcrumbs twice) can also help. Baking at a high temperature or frying at the correct heat ensures a crunchy texture.
Can you freeze chicken goujons?
Yes, raw or cooked goujons can be frozen. If raw, freeze them on a tray first so they don’t stick together, then transfer them to a freezer bag. When cooking from frozen, ensure the chicken is cooked through.
How do you cook chicken goujons from frozen?
You can bake them directly from frozen in an oven preheated to 200°C. Cook for about 20-25 minutes, turning halfway through, and check they’re piping hot in the centre before serving.
Are chicken goujons gluten-free?
This chicken goujon recipe is gluten-free they are also paleo, dairy free, can be made egg free and keto friendly see notes on ingredients above.
What dips go well with chicken goujons?
Popular dips include barbecue sauce, honey mustard, garlic mayo, or sweet chilli sauce. I like an avocado dip or salsa try my yummy recipes.
Salsa ( nightshade free)
How long do chicken goujons last in the fridge?
Cooked chicken goujons will last up to 3 days in the fridge if stored in an airtight container. Always reheat them thoroughly before eating.
Why are they called goujons?
The term “goujon” comes from French and simply means “strips.” It’s commonly used for thinly sliced pieces of meat or fish, particularly when coated and fried.
How do I reheat these chicken goujons?
I would either microwave them for a few minutes or bake them in a hot oven for 5 minutes.
Makes 2 portions - 30 mins prep time
Step by Step
Recipe
2 chicken breasts or 10 chicken tenders
2 large eggs
50 g flour ( see notes)
150g almond flour/ground almonds
1 tsp salt - I used sea salt
1/2 tsp black pepper
1 tsp garlic powder
1 tsp sweet smoked paprika ( omit if nightshade-sensitive)
1 tsp cajun seasoning (omit if nightshade-sensitive)
1 tsp dried Italian herbs
80ml mild olive oil
Method
Cut the chicken into strips.
Set up your ‘breadcrumbing’ station by putting the flour into a tray, whisking the eggs and putting them into a bowl. Add the seasoning to the almond flour and put it into a tray. Lastly, you will need an empty tray or dish for the finished chicken goujons.
Start by dipping the chicken in the flour and coating both sides. Then, dip it into the egg, removing any excess egg, and then press the chicken into the almond flour mixture so the flour sticks to it. (The process is easier if you keep one hand clean of egg for dipping the chicken in the flour and ‘breadcrumbs’) Then transfer to the empty tray and repeat the process until all the chicken is coated.
Heat 1/4 of the oil in a frying pan and fry the chicken for a couple of minutes on both sides till golden brown, then place onto a baking tray. You might need to wipe the pan between the batches of chicken as the almond flour will burn.
Repeat this process until all the chicken has been shallow fried, then pop it into a preheated oven at 180 C, 350 F, gas mark 4 for 5 minutes.
Once cooked, eat immediately! And do a happy dance because these chicken goujons are the bomb!
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