Gluten Free Chicken Tenders: Crunchy & Flavorful Recipe

Gluten free chicken tenders are a crispy, flavorful dish that’s perfect for kids and adults alike. Made with simple ingredients and a gluten-free coating, they’re just as satisfying as the classic version but safe for those avoiding gluten. This blog post walks you through the recipe, shares practical tips, and suggests serving ideas. It’s an easy, versatile meal for weeknights or gatherings.

How to Make Gluten Free Chicken Tenders

This recipe makes about 12–14 tenders, serving 4–6 people. It’s straightforward and uses pantry staples.

1. Prepare the Chicken
   Start with 1.5 pounds of boneless, skinless chicken breasts or tenderloins. If using breasts, cut them into 1-inch wide strips. Pat the chicken dry with paper towels to help the coating stick. Season lightly with a pinch of salt and black pepper.
2. Set Up the Breading Station
   Create a three-step breading process. In the first shallow dish, add ½ cup of gluten-free all-purpose flour (like Bob’s Red Mill or King Arthur). In the second dish, whisk 2 large eggs with 2 tablespoons of water. In the third dish, combine 1.5 cups of gluten-free breadcrumbs (or crushed gluten-free cornflakes for extra crunch) with 1 teaspoon of paprika, 1 teaspoon of garlic powder, ½ teaspoon of salt, and ¼ teaspoon of black pepper.
3. Coat the Chicken
   Dip each chicken strip into the flour, shaking off excess. Next, dip it into the egg mixture, letting excess drip off. Finally, coat it thoroughly with the breadcrumb mixture, pressing gently to ensure the crumbs stick. Place the coated tenders on a plate or tray.
4. Cook the Tenders
   Preheat your oven to 400°F (200°C). Place a wire rack on a baking sheet and lightly spray it with cooking spray. Arrange the tenders on the rack, ensuring they don’t touch. Lightly spray the tops with cooking spray to promote browning. Bake for 15–20 minutes, flipping halfway, until golden and the internal temperature reaches 165°F (74°C). For frying, heat ½ inch of vegetable oil in a skillet over medium-high heat and cook for 3–4 minutes per side until crispy. Drain on paper towels.
5. Check for Doneness
   Ensure the tenders are cooked through by cutting into one or using a meat thermometer. The coating should be golden and crisp, and the chicken should be juicy, not dry.

Tips and Tricks for Perfect Gluten Free Chicken Tenders

These tips will help you get crispy, flavorful tenders every time.

• Choose the Right Breadcrumbs
  Use certified gluten-free breadcrumbs or make your own by blending gluten-free bread or cornflakes in a food processor. Cornflakes add extra crunch, while panko-style gluten-free breadcrumbs give a lighter texture.
• Add Flavor to the Coating
  Mix in ¼ cup of grated Parmesan cheese or 1 teaspoon of dried herbs (like oregano or thyme) to the breadcrumb mixture for extra flavor. For a spicy kick, add ½ teaspoon of cayenne pepper or chili powder.
• Prevent Sticking
  If baking, always use a wire rack to allow air circulation, which keeps the tenders crispy. For frying, ensure the oil is hot (about 350°F/175°C) before adding the chicken to avoid a greasy coating.
• Make Ahead
  Bread the tenders up to a day in advance and store them in the fridge, covered. You can also freeze breaded, uncooked tenders on a tray, then transfer to a freezer bag for up to 3 months. Bake from frozen, adding 5–7 minutes to the cooking time.
• Storage and Reheating
  Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a 350°F (175°C) oven for 8–10 minutes to restore crispness. Microwaving works but may soften the coating.

How to Serve Gluten Free Chicken Tenders

These tenders are versatile and can be enjoyed in various ways.

• As a Main Dish
  Serve 2–3 tenders per person with sides like mashed potatoes, roasted vegetables, or a simple green salad. Pair with dipping sauces like honey mustard, ranch, or gluten-free barbecue sauce for extra flavor.
• As an Appetizer
  Cut the tenders into bite-sized pieces and serve on a platter with toothpicks and a variety of dips, such as ketchup, buffalo sauce, or a creamy garlic dip. Perfect for parties or game nights.
• For Kids
  Serve with mild sides like apple slices, carrot sticks, or gluten-free fries to keep it kid-friendly. Offer a small bowl of ketchup or yogurt-based dip for dipping.
• For Meal Prep
  Pack tenders in meal prep containers with a side of quinoa, steamed broccoli, or a small salad. Include a small container of dip to keep the meal exciting. They reheat well for quick lunches.

Why This Recipe Works

Gluten free chicken tenders deliver all the crunch and flavor of traditional tenders while being safe for those with gluten sensitivities. The simple breading process ensures a crispy coating, and the chicken stays juicy and tender. Ready in about 40 minutes, this recipe is perfect for busy weeknights, family meals, or casual gatherings. With easy-to-find ingredients and flexible cooking methods (baking or frying), it’s a reliable dish that’s both comforting and adaptable.