gluten free chicken tenders

Gluten Free Chicken Tenders

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These gluten free chicken tenders are crispy, juicy and perfectly seasoned. So easy to make gluten free fried chicken that the entire family will love. This kid friendly recipe produces restaurant quality healthy chicken tenders!

Finding chicken tenders my son will love that have some sort of health benefit was hard. Gluten free chicken fingers that are store bought he claims isn’t real chicken. I rolled my eyes while typing that. So, I came up with my own using real chicken. Now, this recipe is kid approved and I am sharing it with you!

Is Chicken Gluten Free

Yes, chicken is free of gluten and carbs. It’s very low in fat but packed with protein. Chicken is a easy to work with meat because it adapts the flavors of whatever you put with it.

How To Make Gluten Free Chicken Tenders

First, some people like to brine their chicken in buttermilk. This is a great option but when short on time I never do this. Simply add the chicken to a bowl and pour buttermilk on top until the chicken is completely covered for at least 30 minutes.

Next, in a bowl add all of the seasoning and spices together. Split this in half. Half will coat chicken the other half will be for your gluten free flour mix.

Mix together your brown rice flour and tapioca flour. This combo will give the best crunch to your chicken tenders.

Then, season the chicken with the spice rub. Dip in an egg wash and toss in flour. Coat the best you can then place in frying oil. I use beef tallow or lard but any oil will work.

Flip and be sure not to burn. The oil shouldn’t be too hot as well because this flour will burn much quicker than the chicken can cook. Cook chicken to at least 165ºF internal temperature then serve.

gluten free chicken tenders

Helpful Recipe Tips

  • Bake or air fryer? Yes, you can do both and still have delicious chicken tenders. Note, they may not be as crispy especially if baking. Bake or air fry at 400ºF.
  • Substitute rice flour for a keto friendly option. Here is my almond flour recipe that’s low carb, keto friendly and still gluten free. Just not as crunchy.
  • Keep heat from being too high. I heat my oil up just hot enough to achieve the frying effect. Give flour enough time to brown before flipping to the other side. Once both sides are browned I flipped on a timer for even cooking.

Other Gluten Free Chicken Recipes

gluten free chicken tenders

Gluten Free Chicken Tenders

These gluten free chicken tenders are crispy, juicy and perfectly seasoned. So easy to make gluten free fried chicken that the entire family will love. This kid friendly recipe produces restaurant quality healthy chicken tenders!
5 from 1 vote
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Main Course
Cuisine American
Servings 6 Tenders
Calories 587.8 kcal

Ingredients
 

  • 1 pound chicken breast
  • 1/2 cup brown rice flour
  • 1 tablespoon tapioca flour
  • 1/2 teaspoon baking powder
  • 2 large eggs

Seasoning Mix

  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon itlian seasoning
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon onion powder

Instructions
 

  • Mix all ingredients for the seasoning the divide in 2 parts
  • Combine rice flour, tapioca flour, baking soda and one half of the seasoning
  • In a bowl whisk both eggs then set aside
  • Heat frying pan to medium high heat with oil or animal fat. See notes for baking or air frying
  • Season chicken with remaining half of seasoning. Dip in egg then coat with flour. Lay chicken in preheated oil
  • Don't flip until side has browned. Then flip and brown the otherside. Continue cooking until chicken is done. If the heat is too high and the crust is starting to burn before chicken is throughly cooked remove from oil. Place in oven at 400°F until chicken has cooked all the way through.

Notes

Helpful Recipe Tips

  • Bake or air fryer? Yes, you can do both and still have delicious chicken tenders. Note, they may not be as crispy especially if baking. Bake or air fry at 400ºF.
  • Substitute rice flour for a keto friendly option. Here is my almond flour recipe that's low carb, keto friendly and still gluten free. Just not as crunchy.
  • Keep heat from being too high. I heat my oil up just hot enough to achieve the frying effect. Give flour enough time to brown before flipping to the other side. Once both sides are browned I flipped on a timer for even cooking.

Nutrition

Nutrition Facts
Gluten Free Chicken Tenders
Amount Per Serving (3 tenders)
Calories 587.8 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3.9g24%
Trans Fat 0.2g
Cholesterol 286mg95%
Sodium 209.2mg9%
Carbohydrates 33.8g11%
Fiber 1.8g8%
Sugar 0.5g1%
Protein 76.1g152%
* Percent Daily Values are based on a 2000 calorie diet.
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