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Gluten Free Chicken Tenders

These Gluten Free Chicken Tenders are a quick and tasty meal that fits many diets, offering a healthy version of a classic favorite that can be baked or fried.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Gluten Free
Calories: 250
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 lb chicken tenders
  • 1 cup gluten free all-purpose flour
  • 2 large eggs beaten
  • 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
  • 1/4 cup olive oil for frying
Cooking Spray
  • 1 can cooking oil spray for frying or baking

Method
 

Preparation
  1. Preheat oven to 400°F (200°C) if baking, or heat oil in a skillet over medium heat if frying.
  2. In a bowl, mix gluten free flour, garlic powder, smoked paprika, salt, and pepper.
  3. In a separate bowl, beat the eggs.
  4. Place gluten free breadcrumbs and Parmesan cheese in a third bowl.
  5. Dip each chicken tender first into the flour mixture, then the eggs, and finally coat with breadcrumb mixture.
Cooking
  1. 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.
  2. If frying, cook tenders in hot oil for 3-4 minutes per side until crispy and cooked through. Drain on paper towels.
  3. Serve hot with your favorite dipping sauce.

Notes

Store cooked tenders in an airtight container in the fridge for up to 3 to 4 days. For freezing, place cooled tenders on a tray and freeze until firm, then bag them in a freezer-safe container. They keep well for up to 2 months.