We’ve been gluten free now for over a year and we’ve finally perfected some things that we really love and friends can’t tell are gluten free. All of our kids, and their friends, absolutely LOVE these Homemade Gluten Free Chicken Tenders. They are quite simple to make and are delicious. The key to this gluten free chicken tenders recipe is having a small counter fryer or knowing how to pan fry. My preferred method is a countertop deep fryer.
Craving perfectly crispy gluten-free chicken tenders? Look no further! This comprehensive guide will walk you through the secrets of achieving golden perfection. From choosing the right gluten-free flour to mastering the ideal cooking techniques, you’ll soon be creating tender, juicy, and irresistibly crispy chicken tenders like a pro.
Gluten-Free Chicken Tenders Recipe:
Discover the secret behind the skyrocketing popularity of gluten-free chicken tenders, and how they are revolutionizing the way we enjoy this classic comfort food. From crispy coatings to mouthwatering flavors, we’ll explore the innovative techniques and top-notch ingredients that make these tenders a must-try for the whole family. All you need is a few simple ingredients.
Ingredients:
- Gluten-Free All Purpose Flour – how much depends on how much chicken you are frying, but about 1/2 cup flour per pound of chicken
- Room Temperature Eggs – whisked, 2 eggs per pound of chicken
- Chicken Tenderloins or Boneless Skinless Chicken Breast, trimmed free of fat and cut into equally sized pieces
- Sea Salt and Black Pepper to taste
- Flavorful Spices such as 1/2 teaspoon onion powder and 1/2 teaspoon garlic powder (optional)
- Oil – for the fryer or pan, according to fryer instructions or enough to cover your chicken pieces in your pan
You may substitute almond flour or rice flour for the gluten-free all-purpose flour. However, I find that gluten-free all-purpose flour (try Pamela’s, Bob’s Red Mill, or King Arthur’s) is most similar to regular tenders in texture and flavor. It often includes a blend of rice flour, tapioca, and potato starch and so easy to work with without changing the cook times or taking extra care.
How To Make Gluten-Free Chicken Tenders
Stir your flour, salt, and pepper together in a shallow dish. Mix in optional spices mentioned above.
In a separate dish, whisk the eggs until nice and smooth.
Coat your chicken pieces in the flour, then in the egg mixture, then in the flour again. Rest them in a single layer on a baking sheet or baking pan.
Fry the chicken pieces in hot oil, several pieces to a time. Again, if using a counter top fryer, follower fryer instructions making sure that oil is hot enough (usually 350°F- 375 degrees F) before beginning. Regardless of cooking in a fryer or pan, be sure to cook chicken until golden brown and the internal temperature reaches at least 165 degrees.
If deep frying, fry tenders for about 5–6 minutes total, until golden and internal temp is 165°F. If panfrying, fry tenders for about 4 minutes per side until golden brown and cooked through.
Remove homemade chicken tenders from the fryer oil and place on a wire rack covered with paper towel to allow any extra grease to drip off.
Serve with your favorite dipping sauce! My favorite sauce choices are honey mustard, buffalo sauce, and Ranch dressing.
You can also make these as chicken nuggets. Simply cut the chicken into smaller pieces and follow the same method. The smaller gluten-free chicken nuggets are a favorite for our little ones and easier for them to eat. They heat up and make a great lunch for back to school too!
This recipe was first published August 30, 2016. I have made a few updates and included a printable recipe card for my new readers to enjoy.
Gluten Free Chicken Tenders Recipe Card
Homemade Gluten Free Chicken Tenders
Ingredients
- 1 cup Gluten Free All Purpose Flour
- 4 Eggs, room temperature
- 2 lbs. Boneless Skinless Chicken Breast, cut into equally sized pieces
- Salt and Pepper to taste
- Oil – for the fryer or pan
Instructions
- Stir your flour, salt, and pepper together in a shallow dish.
- In a separate dish, whisk the eggs.
- Coat your chicken pieces in the flour, then in the egg, then in the flour again.
- If using a counter top fryer, follower fryer instructions making sure that oil is hot enough before beginning. Fry the chicken pieces in hot oil, several pieces to a time, for 6-8 minutes. Be sure to cook chicken until internal temperature reaches at least 165 degrees.
- Remove chicken from the fryer oil and place on a cooling rack covered with paper towel to allow any extra grease to drip off.
- Serve with your favorite dipping sauces!
Nutrition Facts
Homemade Gluten Free Chicken Tenders
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 481.6 kcal | |
| % Daily Value* | ||
| Total Fat 15.28 g | 23.1% | |
| Saturated Fat 2.94 g | 10% | |
| Trans Fat 0.05 g | ||
| Cholesterol 325.52 mg | 108.3% | |
| Sodium 718.2 mg | 29.9% | |
| Total Carbohydrate 24.86 g | 8% | |
| Dietary Fiber 3.49 g | 12% | |
| Sugars 1.25 g | ||
| Protein 59.79 g | ||
| Vitamin A 9.44 % | Vitamin C 0.0 % | |
| Calcium 6.16 % | Iron 16.61 % | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Family Focus Blog
Gluten-free chicken tenders offer a delicious and satisfying alternative to traditional recipes, whether you follow a gluten-free diet by necessity or by choice. By using gluten-free flour blends for the coating, you can achieve the same golden, crispy texture without sacrificing flavor. These tenders are often even lighter and crunchier, allowing the natural juiciness of the chicken to shine through. Seasoning the coating well and using simple cooking techniques like baking, air-frying, or shallow-frying ensures every bite is flavorful and tender. Gluten-free chicken tenders prove that comfort food can be both inclusive and incredibly tasty.
Tired of the same old store-bought frozen gluten-free chicken tenders? It’s time to level up your culinary game! Dive into a world of flavor with these tantalizing twists that will take your tenders to a whole new level. From zesty marinades to unique coatings, you can create a symphony of deliciousness with every bite. You are going to love these crunchy gluten-free chicken tenders. Do you think you will try this gluten free chicken tenders recipe? Let us know how they came out in a comment or tag us on social media @familyfocusblog.
More Gluten-Free Recipes:
Gina Badalaty says
Well, I never thought of making these with gluten-free flours!! This was much easier than what I used to do (toast GF bread and grind it). Thank you for sharing the recipe for these tasty chicken tenders! I added oregano to the flour mixture and I will be making these again. Often!
Bina says
I really appreciate this gluten free recipe. I made it for my son and he is now a gluten free chicken strips fan.
Melissa says
These gluten-free chicken tenders were amazing! I love how you broke down the different flour options — super helpful for those of us experimenting with alternatives like almond or rice flour. I do find that rice flour adds extra crunch and but it also burns more quickly. The gluten-free AP flour is more easy to deal with as you suggested. Thanks for the clear cook times too — bookmarking this for our next family dinner!
Jon Anderson says
Amazing recipe. What tasty chicken tenders! Thanks for sharing us.
Furrmate says
Great recipe for gluten-free chicken tenders! The way it is written makes it simple to follow, and the advice regarding using gluten-free all-purpose flour for that excellent crispy coating is absolutely correct. My children inhaled them, and they had no clue they were gluten-free. Definitely a keeper for our family dinners!