I call this recipe gluten-free chicken tenders, but you may also know them as chicken strips or chicken fingers. Whatever you choose to call them, they are crispy and delicious. These gluten-free chicken tenders are easy to make for lunch or dinner and will satisfy even the pickiest eaters. These are baked, gluten-free chicken tenders, but you can also make them in an Air Fryer or fry them. This recipe goes perfectly with my Homemade Honey Mustard Sauce. Why not give them a try for lunch or dinner today?
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How to Make Gluten-Free Chicken Tenders
Start with 1 lb of chicken (about 8 tenders). You can use boneless chicken breasts and slice them into tenders or buy them pre-sliced.
Preheat your oven to 450 degrees Fahrenheit.
Line a 9×13 baking sheet with foil or parchment paper and spray it with cooking spray. I use Chosen Foods 100% Pure Avocado Oil Spray (paid Amazon link). Set aside.
Place the egg in a small mixing bowl and whisk until frothy.
Add the cornmeal (paid Amazon link) OR gluten-free bread crumbs (paid Amazon link) and spices to the storage bag.
Seal the bag and shake well to combine.
Dip each piece of chicken in the egg, then place it into the bag.
Shake the bag well coating each piece of chicken evenly with the spice mix.
Place the coated chicken pieces on the prepared baking sheet.
Spray each side of the chicken lightly with cooking spray.
Bake the chicken tenders for 7-9 minutes. Remove from the oven. Flip the chicken tenders and bake for another 7-9 minutes.
Leave the chicken tenders in the oven, and set your oven to broil. Bake for an additional 2-3 minutes. Watch them carefully so they don’t burn.
Variation: To Make Chicken Tenders Egg-Free
Marinate the chicken tenders in milk for 1 hour in the refrigerator instead of using eggs. Then coat the chicken with spices. For egg and dairy-free use dairy-free milk.
Gluten-Free Chicken Tenders
Equipment
- 9X13 baking sheet
- Foil or parchment paper
- 1 small mixing bowl
- whisk
- Measuring cups
- Measuring spoons
- 1 gallon-size storage bag
- Spatula
Ingredients
- 1 lb Boneless chicken tenders 8 tenders
- 1 large Egg beaten with a whisk
- 1 1/2 cups Gluten-free cornmeal OR Gluten-free bread crumbs
- 2 tsp Garlic powder
- 1 tsp Sea Salt
- 1 tsp Onion Powder
- 1 tsp Paprika
- 1 tsp Ground black pepper
- 2-3 dashes Red pepper flakes
- Cooking Spray
Instructions
- Preheat your oven to 450 degrees Fahrenheit.
- Line a 9×13 baking sheet with foil or parchment paper and spray it with cooking spray. Set aside.
- Place the egg in a small mixing bowl and whisk until frothy.
- Add the cornmeal, OR gluten-free bread crumbs, and spices to the storage bag.
- Seal the bag and shake well to combine.
- Dip each piece of chicken in the egg, then place it into the bag.
- Shake the bag well coating each piece of chicken evenly with the spice mix.
- Place the coated chicken pieces on the prepared baking sheet.
- Spray each side of the chicken lightly with cooking spray.
- Bake the chicken tenders for 7-9 minutes.
- Remove from the oven. Flip the chicken tenders and bake for another 7-9 minutes.
- Leave the chicken tenders in the oven, and set your oven to broil. Bake for an additional 2-3 minutes. Watch them carefully so they don't burn.
- Remove from the oven. Cool and serve.
Notes
Marinate the chicken tenders in milk for 1 hour in the refrigerator instead of using egg. Then coat the chicken with spices. For egg and dairy-free use dairy-free milk. Use my Homemade Honey Mustard Sauce for dipping. The spices in this recipe are similar to my Gluten-Free, Barbecue, Spice Mix. For some extra spice swap this spice mix for the spices in the recipe.
Do Chicken Tenders Have Gluten?
The chicken by itself is gluten-free, but the breading usually contains gluten. Use gluten-free flours such as cornmeal, corn flakes, almond flour, or rice flour. When eating out, check with the chef to make sure the breading is gluten-free.
What Are Chicken Tenders Made Of?
Chicken tenders are made from the tenderloin of the chicken breast although the sizes and cuts may vary. They are then, breaded and fried or baked.
Are Chicken Tenders Healthy?
The tenderloin meat of the chicken tenders is considered healthy, the preparation is what makes it less healthy. Chicken tenders are considered healthier when baked or cooked in an Air Fryer. Fried foods in general are high in sodium and fat.
Are Tyson Chicken Tenders Gluten-Free?
Some companies make a packaged version of gluten-free chicken tenders. Tyson gluten-free chicken tenders are coated and breaded in rice flour. Make sure to check the ingredients for other allergens. For example, Tyson’s gluten-free chicken tenders do contain soy.
I hope you give this recipe a try. When you do, leave me a comment and let me know what you think.
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Blessings, Laura xo
