Simple, crispy gluten free chicken tenders — a healthy, high protein meal you can make fast.
INTRODUCTION
Gluten Free Chicken Tenders give you the crunch of a classic favorite with no wheat. This healthy version uses gluten free flour and breadcrumbs so it is safe for people who avoid gluten. The tenders are a lighter option compared to heavy fried chicken, and they make a great high protein meal for kids and adults alike. If you like quick sides, try pairing them with a simple muffin or light dessert such as gluten free pumpkin muffins after dinner.
These tenders are easy to cook, good for weight loss when eaten in sensible portions, and fit well into meal prep plans. They are a high protein, comfort-food style dish that can be made in a skillet, baked, or crisped in an air fryer for a lower fat version.
WHY YOU WILL LOVE THIS RECIPE
- Quick meal prep: The recipe uses simple bowls and a short fry time. You can have dinner on the table in about 20–30 minutes. This makes it great for busy weeknights.
- Lighter option: Compared to deep-fried, thinly coated tenders cook faster and absorb less oil. For an even lighter option, try baking or air frying.
- High protein meal: Chicken tenders are lean and rich in protein. They help keep you full and can support muscle repair and weight loss goals.
- Gluten free: This recipe uses gluten free flour and breadcrumbs so it fits a gluten free diet.
- Versatile for meal prep: These tenders hold up well when stored. They reheat fast and make balanced meals for work or school.
HOW TO MAKE Gluten Free Chicken Tenders
This recipe shows a simple fry method for crisp, golden tenders. You can easily adapt it for oven or air fryer cooking for a lower calorie or low carb twist. Follow the steps below for a classic, crisp finish.
EQUIPMENT NEEDED
- Three shallow bowls or plates for the flour, eggs, and breadcrumbs
- Frying skillet (cast iron or nonstick)
- Tongs or fork for turning tenders
- Paper towels and a plate for draining
- Optional: baking sheet and wire rack (for oven method)
- Optional: air fryer basket
Ingredients You’ll Need :
1 lb chicken tenders, 1 cup gluten free all-purpose flour, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, 1/2 tsp black pepper, 2 large eggs, 1 cup gluten free breadcrumbs, Cooking oil for frying (such as avocado or vegetable oil)
STEP-BY-STEP INSTRUCTIONS :
In a shallow bowl, combine gluten free flour, garlic powder, paprika, salt, and pepper.
In a separate bowl, beat the eggs until smooth.
Place gluten free breadcrumbs in a third bowl.
Dip each chicken tender first into the flour mixture, then into the beaten eggs, and finally coat with the breadcrumbs.
Heat oil in a skillet over medium heat.
Fry the chicken tenders for 3-4 minutes on each side or until golden brown and cooked through.
Place cooked tenders on a paper towel-lined plate to drain excess oil.
Serve hot with your favorite dipping sauce.
HOW TO SERVE Gluten Free Chicken Tenders
Serve these tenders with a side of fresh vegetables or a light salad for a balanced plate. For portion control, aim for 3–4 tenders per adult serving with a cup of mixed greens and a small portion of a whole grain or starchy vegetable if you want more energy for the day. For a low calorie plate, pair tenders with steamed broccoli and a lemon yogurt dip.
If you want a more filling, balanced meal, add a cup of quinoa or brown rice and a cup of roasted vegetables. This keeps the meal balanced and gives fiber to support digestion and blood sugar control.
STORAGE & FREEZING : Gluten Free Chicken Tenders
- Refrigerating: Store cooked tenders in an airtight container in the fridge for up to 3–4 days. Cool to room temperature before sealing.
- Freezing: Place cooled tenders on a baking tray in a single layer and freeze until firm, 1–2 hours. Then transfer to a freezer bag or container. They keep for up to 2 months.
- Reheating: Reheat from frozen in a 350°F oven for 15–20 minutes, or in an air fryer at 360°F for 8–12 minutes until hot and crisp. From the fridge, reheat at 350°F for 8–10 minutes or in an air fryer for 4–6 minutes.
These storage tips make this recipe great for meal prep and for people who want a stocked freezer of easy, high protein meals.
SERVING SUGGESTIONS
- Healthy side idea: Roasted Brussels sprouts or steamed green beans finish quickly and add fiber.
- Dip options: Plain Greek yogurt mixed with lemon, a low-sugar BBQ sauce, or a mustard-honey blend. Greek yogurt dips add protein and are lower in sugar than many commercial sauces.
- Balanced plate: 3 tenders + 1 cup mixed greens + 1/2 cup cooked quinoa makes a satisfying, balanced meal with protein, fiber, and healthy carbs.
VARIATIONS
- Healthier version: Air fry the tenders at 380°F for 8–10 minutes, flipping halfway, with a light mist of oil. This keeps them crisp with much less oil. This is a lighter option and lowers the calorie count.
- High-protein / low-carb version: Replace the gluten free breadcrumbs with crushed pork rinds for a low carb, keto-friendly crust. Use almond flour instead of all-purpose flour to boost healthy fats and lower carbs. This makes a high protein meal that fits low carb needs.
- Oven-baked version: Preheat oven to 425°F. Place breaded tenders on a lightly oiled baking sheet or a wire rack over a sheet, spray tops lightly with oil, and bake 12–15 minutes until golden and cooked. This is a low calorie way to enjoy the same crunch.
- Flavor twist: Add grated Parmesan to the breadcrumbs for a savory boost. You can also mix in a pinch of cayenne for spice.
For another fresh chicken meal idea you can serve on a busy day, try pairing your tenders with a bright balsamic chicken with strawberry basil relish to add a sweet and tangy note to your weekly menu.
FAQs
Q: Are gluten free chicken tenders good for people watching calories?
A: Yes. Use an air fryer or oven bake to lower oil use and calories. Portion control also makes them a good low calorie choice when paired with vegetables.
Q: Can these tenders fit a diabetic-friendly meal plan?
A: They can. Choose a low-sugar dip and serve with high-fiber sides like salad or steamed veggies. Use almond flour or a low-carb crumb to lower carbs further and help control blood sugar.
Q: How long do cooked tenders last in the fridge?
A: Store in an airtight container and eat within 3–4 days for best quality and safety.
Q: Can I freeze the tenders after breading but before cooking?
A: Yes. Freeze the breaded tenders on a tray until solid, then pack in a bag. Cook from frozen, adding a few extra minutes to cook time. This is handy for quick meal prep.
Q: How much protein is in one serving?
A: A typical serving of 3–4 tenders (about 6 oz chicken) has roughly 30–40 grams of protein depending on exact cut and size. This makes it a strong high protein meal for lunch or dinner.
Q: Is this recipe heart healthy?
A: You can make it heart healthy by using avocado oil, air frying or baking, and serving with plenty of vegetables and whole grains. Reducing added salt and serving with fresh herbs helps too.
MAKE-AHEAD TIPS FOR Gluten Free Chicken Tenders
- Prep the breading station: Combine flour mix and breadcrumbs in containers and store in the fridge for up to 2 days. Then on cook day you only need to dip and fry. This is great for meal prep and saves 10–15 minutes when you’re busy.
- Bread and freeze: Bread the tenders and freeze them on a tray. Once frozen, move to a freezer bag. You can cook them straight from the freezer for fast meals. This makes them ready-to-cook for rushed evenings.
- Cook ahead and reheat: Fully cook the tenders, cool, and store in the fridge for up to 4 days. Reheat in an air fryer to keep them crisp. This is ideal if you like to pack lunches or prep dinners in advance.
- Pack balanced meals: For meal prep, pack 3 tenders with a cup of salad greens and a small container of Greek yogurt dip. Add a small portion of whole grain like brown rice or a bean salad for fiber and slow energy. For more fresh ideas that pair well with prepared chicken meals, try a quick and bright chicken cabbage salad with nuoc cham to round out your weekly plan.
Enjoy these Gluten Free Chicken Tenders as a reliable, tasty, and flexible meal. They fit many diets as a healthy version of a classic, work well for meal prep, and can be made as a lighter option using an air fryer or oven.
Gluten Free Chicken Tenders
Ingredients
Method
- In a shallow bowl, combine gluten free flour, garlic powder, paprika, salt, and pepper.
- In a separate bowl, beat the eggs until smooth.
- Place gluten free breadcrumbs in a third bowl.
- Dip each chicken tender first into the flour mixture, then into the beaten eggs, and finally coat with the breadcrumbs.
- Heat oil in a skillet over medium heat.
- Fry the chicken tenders for 3-4 minutes on each side or until golden brown and cooked through.
- Place cooked tenders on a paper towel-lined plate to drain excess oil.
- Serve hot with your favorite dipping sauce.