INTRODUCTION
Gluten Free Chicken Tenders are a simple, tasty meal that fits many diets. These tenders use gluten free flour and breadcrumbs. They crisp up well in the oven or in a pan. They make a healthy version of a classic favorite. These tenders are high protein and can be a lighter option for busy nights.
If you like gluten free baking and meals, you might also enjoy my gluten-free pumpkin muffins as a sweet, grain-free treat after dinner. This recipe is easy to follow and works for meal prep. You can make a big batch and use it for lunches, snacks, or dinner. The steps are quick and clear, so you can have hot tenders in under 30 minutes if you fry them, or in about 25 minutes if you bake them.
These tenders are a good fit for people who want a high protein meal. They are also a great base for low carb or diabetic-friendly swaps. Read on for tools, ingredients, step-by-step directions, and tips to make these tenders a keeper in your weekly menu.
WHY YOU WILL LOVE THIS RECIPE
You will love this recipe because it is quick, tasty, and fits many diets. It is a lighter option than deep fried tenders. The recipe is a healthy version of a classic comfort food. It is a great choice for meal prep and for families who want a simple, balanced meal. Each tender is rich in protein, which helps you feel full longer. For folks watching carbs, you can make low carb swaps to keep it diabetic-friendly or good for weight loss.
This recipe is flexible. You can bake or fry, use an air fryer, or make a higher protein crust. It is easy to scale up for batch cooking. The basic steps use simple pantry items, and you can add herbs or spices to suit your taste. The result is a crunchy outside and a juicy inside that kids and adults both enjoy.
HOW TO MAKE Gluten Free Chicken Tenders
The method is simple. You will bread and cook the tenders so they are golden and cooked through. Follow the step-by-step instructions below. Use the oven if you want a lighter option, or fry for a crisp finish. This is a high protein meal that also works well with a salad or steamed vegetables.
EQUIPMENT NEEDED
- Baking sheet (if baking) or large skillet (if frying)
- Three shallow bowls or plates for dredging
- Tongs or fork for dipping and turning
- Cooking spray or oil for frying or for the sheet
- Meat thermometer (optional, but helpful for accuracy)
- Paper towels for draining fried tenders
Ingredients You’ll Need :
1 lb chicken tenders, 1 cup gluten free all-purpose flour, 2 large eggs, 1 cup gluten free breadcrumbs, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/4 cup grated Parmesan cheese (optional), Cooking oil spray or 1/4 cup olive oil for frying
STEP-BY-STEP INSTRUCTIONS :
Preheat oven to 400°F (200°C) if baking, or heat oil in a skillet over medium heat if frying., In a bowl, mix gluten free flour, garlic powder, smoked paprika, salt, and pepper., In a separate bowl, beat the eggs., Place gluten free breadcrumbs and Parmesan cheese in a third bowl., Dip each chicken tender first into the flour mixture, then the eggs, and finally coat with breadcrumb mixture., If baking, place tenders on a greased baking sheet, spray lightly with oil, and bake for 20-25 minutes until golden and cooked through, flipping halfway., If frying, cook tenders in hot oil for 3-4 minutes per side until crispy and cooked through. Drain on paper towels., Serve hot with your favorite dipping sauce.
HOW TO SERVE Gluten Free Chicken Tenders
Serve these tenders hot for best texture. A simple plate can be: 3 tenders, a cup of steamed broccoli, and a small side of brown rice. This is a balanced meal with protein, fiber, and whole grain. For portion control, aim for 3 to 4 tenders per adult, depending on size. Pair with a side salad to add fiber and vitamins without many calories.
For a low calorie plate, serve with raw vegetable sticks and a light yogurt dip. If you want a heart healthy option, choose olive oil spray for baking and serve with a big mixed salad. These tenders can fit a weight loss plan when you control portions and choose low-calorie sides.
STORAGE & FREEZING : Gluten Free Chicken Tenders
Store cooked tenders in an airtight container in the fridge for up to 3 to 4 days. To reheat, place in a 350°F oven for 8–10 minutes to regain crispness. Do not leave cooked chicken out at room temperature for more than two hours.
To freeze, place cooled tenders on a tray and freeze until firm. Then bag them in a freezer-safe container or bag. They keep well for up to 2 months. Reheat from frozen by baking at 375°F for 18–22 minutes, flipping once, until heated through. Freezing is great for meal prep and for keeping a ready-to-eat, high protein option on hand.
SERVING SUGGESTIONS
- Serve with a side of steamed green beans or roasted Brussels sprouts for fiber and vitamins.
- Offer a small scoop of quinoa or a sweet potato for whole carbs and extra fiber.
- Use a light tzatziki or mustard-based dip instead of heavy sauces to keep the dish low calorie.
- For a balanced plate, add a cup of mixed greens dressed with lemon and olive oil.
You can also pair these tenders with a bright sauce. Try them with a fruity vinaigrette or a simple basil relish for fresh flavor. For a twist, top with a spoonful of a sweet and tangy sauce to contrast the savory crust. If you want a recipe that pairs well with chicken and fresh fruit, consider the balsamic chicken strawberry basil relish as an idea for a bright, low-sugar accompaniment.
VARIATIONS
- Healthier version: Bake instead of fry and use cooking spray to get crispness. Skip the Parmesan to lower fat and calories. This is a lighter option that still tastes great.
- High-protein or low-carb version: Replace the breadcrumbs with crushed pork rinds or almond flour. Use egg whites or a high-protein coating mix. This turns the tenders into a low carb, high protein meal that is good for weight loss or diabetic-friendly plans.
- Air fryer or oven-baked version: Preheat the air fryer to 400°F. Spray tenders lightly and cook for 8–10 minutes, turning halfway. For oven-baked, follow the baking directions above. Both methods cut oil use and save time. Air fryer tenders get very crispy with less oil and are a great meal prep option.
Other small swaps: add herbs like oregano or thyme to the flour mix, or add a pinch of cayenne for heat. Swap smoked paprika for regular paprika if you prefer less smokiness.
FAQs
Q: Are these tenders diabetic-friendly?
A: They can be. Use low-carb breadcrumbs or almond flour and serve with non-starchy vegetables for a diabetic-friendly plate. Watch portion sizes to keep blood sugar steady.
Q: How long do cooked tenders last in the fridge?
A: Store in an airtight container and eat within 3 to 4 days. Reheat in the oven to keep them crisp.
Q: Can I use chicken breasts instead of tenders?
A: Yes. Slice chicken breast into strips of even thickness so they cook the same. Pound thicker pieces thin for even cooking.
Q: Is this a good meal for weight loss?
A: It can be a good choice if you bake or air fry, control portions, and serve with vegetables. Use the healthier version and avoid heavy dipping sauces to keep calories low.
Q: Can I make these nut-free?
A: Yes. Use gluten free all-purpose flour and breadcrumbs without nuts. If you use almond flour in a low-carb swap, choose another option if you need nut-free.
Q: What internal temperature should the chicken reach?
A: The safe internal temperature for cooked chicken is 165°F (74°C). Use a meat thermometer to check.
MAKE-AHEAD TIPS FOR Gluten Free Chicken Tenders
Make these tenders part of your weekly meal prep. You can bread the tenders and store them uncooked in the fridge for up to 24 hours. Keep them on a tray covered with plastic wrap. When ready to cook, bake or fry from chilled for a few more minutes.
Cook a large batch and freeze in single portions to pull out for lunches or quick dinners. Reheat in the oven or air fryer to keep them crisp. For fast weeknight meals, pack 3 tenders with a salad and a small container of dressing. This is great for meal prep and saves time on busy days. If you want to pair with a fast, fresh salad, try a bright Asian-style dish like the chicken cabbage salad nuoc cham recipe ready in 15 minutes for a quick, balanced side.
Make batches on the weekend to have ready protein for lunches, snacks, or an easy dinner. These tenders store well and help you stick to a healthy plan without much daily work.
Gluten Free Chicken Tenders
Ingredients
Method
- Preheat oven to 400°F (200°C) if baking, or heat oil in a skillet over medium heat if frying.
- In a bowl, mix gluten free flour, garlic powder, smoked paprika, salt, and pepper.
- In a separate bowl, beat the eggs.
- Place gluten free breadcrumbs and Parmesan cheese in a third bowl.
- Dip each chicken tender first into the flour mixture, then the eggs, and finally coat with breadcrumb mixture.
- If baking, place tenders on a greased baking sheet, spray lightly with oil, and bake for 20-25 minutes until golden and cooked through, flipping halfway.
- If frying, cook tenders in hot oil for 3-4 minutes per side until crispy and cooked through. Drain on paper towels.
- Serve hot with your favorite dipping sauce.