New Recipe: Chicken Schnitzel with Pumpkin & Avocado Salad

Recently, when reviewing Tigernuts – a gluten, dairy and nut free product high in resistant starch and good fats – we used the diced Tigernuts to form a crumbing on chicken. It resulted in a golden schnitzel with a difference and was too yummy to not share with everyone! Be sure to make extra so that you can have it for lunch the next day.

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 in to 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 TNN. Learn more in Meet Min here.

Image by Sarah Craven Photography.


  1. Christina

    Thanks for the recipe!

    Do the tigernuts still retain their nutritious content (ie are they still prebiotic) after frying them in oil?

  2. Min Benstead

    Hello Christina, the nutrient content will always change when you apply heat. An alternate option would be to bake the schnitzel in the oven. Always remember to keep an eye on them so that they don’t burn! Enjoy.

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