Tigernut Chicken Schnitzel with Pumpkin & Avocado Salad

It’d be un-Australian to not have an appreciation for a succulent chicken schnitty am I right? What’s more exciting is that the fab girls from The Natural Nutritionist created a gut-loving, gluten free version of our fav (traditionally breaded-and-fried) pub meal. Mixing both diced Tigernuts and Tigernut flour to form a crumbing for the chicken resulted in a scrumptious golden schnitzel too yummy not to share.


Ingredients (Serves 4)

  • 600g chicken breast, free range
  • 1 egg, free range
  • 2 tablespoons unsweetened coconut milk
  • 1/2 cup Tigernut Flour
  • 1 1/2 cup Diced Tigernuts
  • 2 tablespoons cold-pressed extra virgin coconut oil, for frying


Pumpkin & Avocado Salad:

  • 1 small jap pumpkin, cut into wedges
  • 1 tablespoon cold-pressed extra virgin coconut oil
  • 1 teaspoon cumin
  • 100g rocket leaves
  • 1 avocado, diced
  • 1 baby fennel bulb, thinly sliced
  • 2 tablespoons Diced Tigernuts
  • 30g goat’s feta
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 1/2 lemon, juiced
  • Sea salt & pepper, to taste



  1. Preheat oven to 180°C and line a baking tray with baking paper.
  2. Toss the melted coconut oil with pumpkin and cumin and season well. Transfer to the baking tray and roast for 20 minutes, or until golden.
  3. Add olive oil, Dijon mustard and lemon juice to a small bowl and whisk to combine.
  4. In a large bowl add rocket, diced avocado, fennel, tigernuts and fennel. Add roasted pumpkin and dressing and toss gently to combine.
  5. In one bowl whisk the egg and milk together. In another bowl, place the tigernut flour. In the third bowl add the crushed tigernuts.
  6. Place the chicken into the tigernut flour and toss to cover. Dip the chicken into the egg mixture and then toss in the crushed tigernuts. Repeat this twice.
  7. Heat a large frypan over a low heat and add the oil. Once melted, add the chicken and cook for approximately 7 minutes on each side, or until golden and cooked through. Serve schnitzel alongside salad.  


Please note: Tigernuts can burn easily, so please ensure you cook the schnitzel slowly over a low heat.


Recipe developed with the assistance of Min Benstead, Integrative Nutrition Health Coach and Recipe Creator for The Natural Nutritionist. Learn more in Meet Min here.


Image by Sarah Craven Photography.


Love TFF xx

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