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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!
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Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Main Course
Cuisine American
Servings 6 Tenders
Calories 587.8 kcal


  • 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


  • 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.


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 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.
Keyword gluten free chicken tenders
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