INTRODUCTION
Amazing Gluten-Free Chicken Tenders, Almond Flour Crunch is a simple, tasty recipe you can make fast. This recipe gives you a crispy outside and a juicy inside without wheat or breadcrumbs. It is a healthy version of classic chicken tenders. It works well if you want a lighter option, low carb meal, or a high protein meal. If you like salads on the side, try pairing with an anti-inflammatory farro white bean salad for a full, balanced plate.
These chicken tenders are great for people who want to eat gluten free, watch carbs, or eat more protein. The almond flour gives a nice crunch while adding healthy fats and a bit of fiber. You can bake them in the oven, pan-fry for a golden crust, or use an air fryer for a quick, crisp finish. They are a lighter option that still feels like comfort food.
WHY YOU WILL LOVE THIS RECIPE
You will love these tenders because they are easy and quick. They are a great choice for busy nights. This recipe is a lighter option and a healthy version of the fried tenders you crave. It is also a high protein meal that helps you feel full longer. If you are watching calories, this recipe is lower calorie than deep-fried tenders because it uses almond flour and a small amount of oil.
This dish is also diabetic-friendly and low carb compared to breaded chicken with wheat crumbs. The almond flour keeps carbs down and adds fiber, which helps steady blood sugar. It is a great pick if you want a meal that can support weight loss while still being tasty. Many families like this for meal prep because the tenders reheat well and stay crisp if you warm them in an oven or air fryer. For another fresh meal idea that pairs well, check this anti-inflammatory farro white bean salad that actually tastes amazing as a side dish.
HOW TO MAKE Amazing Gluten-Free Chicken Tenders, Almond Flour Crunch
Follow these steps to make crisp, golden tenders. The method is easy and works for oven, pan, or air fryer.
EQUIPMENT NEEDED
- Baking sheet
- Parchment paper
- Two shallow dishes (for egg and almond flour)
- Large skillet (if pan-frying)
- Tongs or fork for coating
- Air fryer (optional, for the air fryer version)
Ingredients You’ll Need :
1.5 lbs boneless, skinless chicken breasts, cut into tender strips, 1 cup almond flour, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon garlic powder, 1/4 teaspoon paprika, 2 large eggs, beaten, 2 tablespoons almond milk (or water), 1 tablespoon olive oil (for pan-frying, optional)
STEP-BY-STEP INSTRUCTIONS :
Preheat your oven to 400°F (200°C). If pan-frying, heat olive oil in a large skillet over medium-high heat.
In a shallow dish, combine almond flour, salt, pepper, garlic powder, and paprika. Mix well.
In another shallow dish, whisk together the eggs and almond milk.
Dip each chicken tender first into the egg mixture, letting excess drip off.
Then, dredge the chicken tender in the almond flour mixture, ensuring it’s fully coated. Press gently to help the coating adhere.
Place the coated tenders on a baking sheet lined with parchment paper.
Bake for 20-25 minutes, flipping halfway through, until golden brown and cooked through. If pan-frying, cook for 3-4 minutes per side until golden brown and cooked through.
Serve immediately and enjoy your crispy gluten-free chicken tenders!
HOW TO SERVE Amazing Gluten-Free Chicken Tenders, Almond Flour Crunch
Serve these tenders hot with simple, healthy sides. For portion control, plan for 3–4 tenders per adult as part of a balanced plate. Pair with a green salad, roasted vegetables, or steamed broccoli to add fiber and vitamins. If you want a lighter dip, choose plain Greek yogurt mixed with lemon and herbs instead of mayo-based sauces. For a low calorie and diabetic-friendly option, serve with a large salad and a small portion of whole grains like farro or quinoa.
For a family plate, add 1 cup of steamed green beans and 1/2 cup of cooked quinoa per person. This keeps the meal balanced, adding fiber and a steady energy source. For a quick lunch, place 3 tenders on a bed of mixed greens and drizzle with a light vinaigrette. This makes a high protein meal that stays filling without excess carbs. You can also make a low-carb wrap using large lettuce leaves, sliced tenders, and fresh veggies.
STORAGE & FREEZING : Amazing Gluten-Free Chicken Tenders, Almond Flour Crunch
Store cooked tenders in an airtight container in the fridge for up to 4 days. To reheat and keep crisp, warm in a 350°F (175°C) oven for 8–10 minutes or use an air fryer at 350°F for 5–7 minutes. Reheating in a microwave will make the coating soft, so use the oven or air fryer for the best texture.
To freeze, place baked tenders on a tray in a single layer and flash-freeze until solid (about 1 hour). Then move them into a freezer bag or airtight container. Frozen tenders last up to 3 months. Reheat from frozen in a 375°F oven for 15–20 minutes, flipping once, until hot and crisp.
SERVING SUGGESTIONS
- Balanced plate: 3–4 tenders, a big green salad, and a small portion of quinoa.
- Low carb: Serve tenders with roasted cauliflower and a side of steamed asparagus.
- Kid-friendly: Offer with carrot sticks, apple slices, and a yogurt dip.
- Meal prep bowl: Add sliced tenders to a bowl with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette for an easy lunch that is great for meal prep.
You can also try these tenders with a warm fall side, such as roasted squash and whole-grain pasta from this autumn sausage pasta squash fall favorite. That combo makes a cozy, balanced meal for cool nights.
VARIATIONS
- Healthier version: Use cooking spray and bake instead of pan-frying. Swap olive oil for avocado oil spray and use a mix of almond flour and ground flaxseed for extra fiber. This keeps it a lighter option with more nutrients.
- High-protein / low-carb version: Keep the recipe the same but add a thin layer of grated Parmesan into the almond flour mix. Use larger chicken tenders or serve more tenders per plate to increase protein. Serve with leafy greens and low-carb veggies to keep carbs low and protein high. This is a great high protein meal for active days.
- Air fryer version: Preheat air fryer to 400°F. Place tenders in a single layer, not touching. Cook 10-12 minutes, flipping halfway, until golden and cooked through. This method gives crisp results with less oil. It is also a fast option for busy meal prep.
- Flavor twist: Add 1/2 teaspoon of dried Italian herbs or a pinch of cayenne to the almond flour for extra flavor. For a citrus note, add lemon zest to the egg wash.
FAQs
Q: Are these tenders good for people with diabetes?
A: Yes. These chicken tenders are lower in carbs than breadcrumb versions because they use almond flour. The almond flour adds fiber and healthy fats that can help with blood sugar control. Watch portion sizes and pair with non-starchy vegetables for a diabetic-friendly meal.
Q: Is this recipe good for weight loss?
A: This is a lighter option compared to fried tenders. It is high protein and lower in carbs, which can help with satiety and weight loss when part of a balanced diet. Use baked or air fryer methods to reduce oil and calories.
Q: How long do leftovers stay fresh?
A: Store in the fridge in an airtight container for up to 4 days. For best crispness reheat in the oven or air fryer. Freeze for up to 3 months for longer storage.
Q: Can I use a different nut flour?
A: Almond flour works best for flavor and texture. You can try hazelnut or pecan flour, but they may change taste and browning. If you have a nut allergy, use a certified gluten-free breadcrumb or crushed pork rinds for a low-carb swap.
Q: Are these tenders high in protein?
A: Yes. They are made from chicken breast, which is a lean, high-protein meat. Serving these with vegetables or a whole grain keeps the meal balanced and filling.
Q: Can I use frozen chicken?
A: Thaw the chicken fully before cutting into tenders. Cold, partially frozen chicken makes it hard to cut evenly and to coat the pieces well.
MAKE-AHEAD TIPS FOR Amazing Gluten-Free Chicken Tenders, Almond Flour Crunch
- Prep the tenders the night before. Cut chicken and set up the almond flour and egg stations. Cover and keep in the fridge. In the morning, coat and bake or cook later that day. This saves time and keeps meal prep simple.
- Bake a big batch and freeze extras. Flash-freeze on a tray and store in bags. Pull from the freezer for easy weeknight meals or lunches.
- Make the almond flour mix ahead and store in a sealed container at room temperature for up to 1 week. Keep measured eggs in the fridge and beat just before coating.
- For meal prep bowls, cook a large batch of tenders and portion into containers with greens and a dressing on the side. These hold well for 3–4 days and make a quick, balanced lunch.
Gluten-Free Chicken Tenders
Ingredients
Method
- Preheat your oven to 400°F (200°C). If pan-frying, heat olive oil in a large skillet over medium-high heat.
- In a shallow dish, combine almond flour, salt, pepper, garlic powder, and paprika. Mix well.
- In another shallow dish, whisk together the eggs and almond milk.
- Dip each chicken tender first into the egg mixture, letting excess drip off.
- Then, dredge the chicken tender in the almond flour mixture, ensuring it’s fully coated. Press gently to help the coating adhere.
- Place the coated tenders on a baking sheet lined with parchment paper.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and cooked through. If pan-frying, cook for 3-4 minutes per side until golden brown and cooked through.
- Serve immediately and enjoy your crispy gluten-free chicken tenders!