Baked Chicken Strips and Zucchini Fries

Baked Chicken Strips and Zucchini Fries

With diets in the past, what has often derailed me were the convenience items that were so readily available at just about every fast food place. Back in the day, I really enjoyed me some chicken strips and fries. Especially if they are made with good quality chicken and not some pressed processed stuff. Sadly, there’s not a lot of good quality choices out there and if it’s breaded than it’s pretty much guaranteed to have white flour, which is something that I try to avoid. I have found what works best for me in sticking with eating the THM way (to read more about THM then click here) is to find foods that I loved before eating this way and making them taste great. There are definitely some items that can’t ever quite compare but I have to admit, I’m quite proud of this one.

I often find myself very excited for dinner (and leftovers) when I have this on the menu. Not to mention the addition of such a healthy vegetable like zucchini that can be made to taste great too. If any of your family has an aversion to anything green, you might want to give this recipe a try and you get bonus points too for everything being baked and only a light spray of coconut oil. This totally seems like you’re eating fried, and flour ladened deliciousness but neither of these are found in this recipe. For you fellow THMer’s, this recipe is an S.In this post, I have included 2 players pictures for this recipe because I wanted to have a separate picture that is just the spices. I like to keep all of these spices on hand because there are a great deal of seasonings, especially ones that are some type of mix, that includes sugar. Before THM I relied heavily on garlic salt which my old go-to brand lists modified food starch as the second ingredient and sugar as the third. The other seasoning I used to use a lot was seasoned salt by that same name-brand that lists sugar as it’s second ingredient. All of these pictured here do not have any sugar. They can be purchased at any grocery store and they are great to put on just about any savory food item and will be a helpful addition to your pantry.

So, the moral to this story is, check your labels, throw out the bad stuff, and make sure you have great tasting alternatives that really boost the flavor of your dishes!

First, you are going to take four clean chicken breast halves and slice them the size of chicken strips. You can cut them into nugget size if you want, too. Next, cut the tops and bottoms off your washed zucchini and then into strips. Then you are going to take three small shallow dishes and put 1/2 a cup of oat fiber in the first dish. Oat fiber (not oat FLOUR) is hard to find at the store. I get mine online. I have purchased a few different brands and the last brand was darker in color and didn’t taste very good. I just bought a new bag and I am very pleased with it. The brand is Lifesource Foods and can be purchased here.  You can use almond or coconut flour if you have those. They change the taste a bit and the almond flour will add more calories and fat but they will work in a pinch, for this recipe. Oat fiber is the most like regular white flour and is excellent in this recipe. Your next dish gets two eggs whisked with a fork and 1/4 cup water. Your third dish is blended pork rinds and all the seasonings.  The blender that I use can be found by clicking here if you don’t already have one that you love. You can also place the pork rinds in a ziplock bag and smash them up with a rolling pin or smash with the bottom of a pot. I usually just shake all of the seasonings from their containers by eye without measuring so feel free to do the same but if you are uncertain than there are amounts in the recipe below. A helpful tip is to not pour in all the pork rind mixture all at once into your dish. You might have some to save for the next time you make this recipe and you don’t want to save any that has touched raw chicken.

Then you take a strip of chicken and dip in into each dish, starting with the oat fiber, then the egg, and lastly, the pork rind mixture and place it on a lightly sprayed with coconut oil wire rack over a cookie sheet. I use one hand for the dry mixtures and the other hand for the egg mixture to help with excessive batter that attaches to my fingers. Then do the same with the zucchini strips. I usually have two or three full cookie sheets after all of them are laid out. I usually bake my kids tray first and then mine afterwards. Sometimes I put both trays on different oven racks that are close to the middle and switch them after they have been baking. They bake for 20-25 min @ 375. To check if they are done, cut a slit into the thickest part of a chicken strip and check to see if it is completely white inside. Serve with your favorite sugar-free dipping sauces. My current faves are the copy-cat chick-fil-a sauce recipe from My Montana Kitchen which can be found here and a THM friendly barbecue sauce. My kids like ranch and I have experimented with minced garlic and herbs in mayo,  and even hot sauce mixed with ranch. You can get creative and use whatever you like. 

Baked Chicken Strips and Zucchini Fries

November 18, 2017
: 4-6
: easy/medium

Make this amazing alternative of fast-food chicken nuggets and fries. It's baked and not fried, has very little oil and your fries are made out of zucchini!


  • 4 chicken breast halves
  • 3-4 large or 6 small zucchini
  • 1 bag of plain pork rinds
  • 1/2 cup oat fiber
  • 2 eggs
  • 1/4 cup water
  • light mist of coconut spray on wire racks
  • Seasonings:
  • 1/2 cup green can parmesan
  • 1 teaspoon paprika
  • 1/2 teaspoon pink Himalayan salt
  • 1/2 teaspoon pepper
  • 1/2 tablespoon of parsley
  • 1 teaspoon Italian seasoning
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon garlic powder
  • 1/2 teaspoon cajun seasoning
  • Step 1 Clean and cut chicken breasts into thin strips or nuggets. Clean and chop ends off zucchini and cut into strips.
  • Step 2 Preheat oven to 375 degrees.
  • Step 3 Take out 3 shallow dishes and put oat flour in one, eggs and water whisked with a fork in second and blended or smashed up pork rinds and all seasonings into third and mix pork rinds and seasoning with a fork.
  • Step 4 Take a strip of chicken and dredge it in the oat fiber, then in the egg mixture, and then in the pork rinds and seasonings mixture, and place on lightly sprayed wire rack over cookie sheet. Continue with all the chicken and zucchini strips.
  • Step 5 Bake in 375 degree oven for 20-25 min or until thickest part of chicken is white throughout.
  • Step 6 Serve with your favorite dips.

Related Posts

My Husband, John’s, Fitness Journey

My Husband, John’s, Fitness Journey

While my fitness journey is slow-going and still ‘journeying,’ my husband’s is remarkable and rather hard to believe. What transpired with John’s body in 9 short months is nothing less than amazing.

My Trim and Healthy Progress Journey

For many years, I have struggled with my weight. I had a baby every two years for 12 years straight and pretty much gained some weight with each one. I have been on all kinds of diets and extreme exercising to try to get the […]