Here’s my go-to recipe for gluten free chicken tenders, made with a crispy coating that actually stays on, simple pantry ingredients, and a foolproof dipping method that keeps your fingers clean.
These chicken tenders have become a weekly staple in our house, and I usually make a double batch because they’re just as good the next day. Nothing beats having ready-to-eat chicken tenders in the fridge for quick lunches, right?
Why You’ll Love These Chicken Tenders
- Gluten-free friendly – These chicken tenders are perfect for anyone with gluten sensitivities or celiac disease – you won’t even notice they’re gluten-free!
- Quick preparation – Ready in about 30 minutes, these tenders are perfect for busy weeknight dinners when you need something fast but satisfying.
- Kid-approved – The crispy coating and tender chicken make these a hit with children, while the seasoning blend keeps them flavorful enough for adults.
- Simple ingredients – Using basic pantry staples and easy-to-find gluten-free alternatives, you can make these tenders without hunting down special ingredients.
- Crispy texture – The combination of gluten-free flour and breadcrumbs creates a perfectly crispy coating that rivals any traditional chicken tender.
What Kind of Chicken Tenders Should I Use?
You can find chicken tenders (also called chicken tenderloins) right in your regular grocery store’s meat section, or you can easily make your own by cutting chicken breasts into long, thin strips. If you’re starting with whole chicken breasts, look for ones that are similar in size so your tenders cook evenly. Fresh chicken tenders are great, but frozen ones work well too – just make sure they’re completely thawed and patted dry before breading. For the juiciest results, try to choose tenders that are roughly the same thickness, about 1/2 inch wide, so they’ll cook at the same rate.
Options for Substitutions
Making these gluten-free chicken tenders but missing some ingredients? Here are some handy swaps you can try:
- Chicken tenders: No chicken tenders available? You can use chicken breast cut into strips, or even chicken thighs cut into similar-sized pieces for a juicier result.
- Gluten-free all-purpose flour: You can swap this with almond flour, chickpea flour, or even cornstarch. Each will give you a slightly different texture, but they’ll all work well for coating.
- Gluten-free bread crumbs: Try crushed gluten-free corn flakes, crushed potato chips, or ground nuts (like almonds) for a different kind of crunch. Just make sure to crush them finely.
- Eggs: For an egg-free version, try using mayonnaise or buttermilk. You can also mix 2 tablespoons of ground flaxseed with 6 tablespoons of water and let it sit for 5 minutes.
- Old Bay seasoning: If you don’t have Old Bay, mix together some celery salt, paprika, and black pepper. Or simply use your favorite seasoning blend – Italian seasoning or cajun seasoning work great too!
Watch Out for These Mistakes While Cooking
The biggest challenge with gluten-free chicken tenders is getting that perfect crispy coating that doesn’t fall off during cooking – the secret is to pat your chicken completely dry with paper towels before starting the breading process. A common mistake is skipping the flour dredging step, but this first layer actually helps the egg and breadcrumbs stick better to create that crunchy exterior. To prevent the coating from becoming soggy, avoid overcrowding your pan or baking sheet – leave at least an inch of space between each tender so they can crisp up properly. For the best texture, make sure your oil is hot enough before frying (around 350°F) or preheat your oven thoroughly if baking, and resist the urge to flip the tenders too often – once on each side is enough to achieve golden-brown perfection.
What to Serve With Chicken Tenders?
These crispy chicken tenders are super flexible when it comes to sides – you can go classic or mix it up! For a casual dinner, serve them with french fries or sweet potato fries and your favorite dipping sauces (honey mustard and ranch are always crowd-pleasers). If you’re trying to keep things on the lighter side, a crisp coleslaw or a simple green salad makes a great partner to balance out the crispy coating. For a fun twist on the usual sides, try making some roasted vegetables like broccoli or Brussels sprouts – they get nice and crispy in the oven, which pairs really well with the crunchy coating on the tenders.
Storage Instructions
Keep Fresh: Got leftover chicken tenders? Pop them in an airtight container and keep them in the fridge for up to 3 days. I like to place a paper towel in the container to help keep the coating nice and crispy by absorbing any excess moisture.
Freeze: These tenders are perfect for batch cooking! Once they’re completely cool, place them on a baking sheet and freeze until solid (about 2 hours). Then transfer them to a freezer bag and they’ll keep for up to 3 months. This way, they won’t stick together and you can grab just what you need.
Reheat: To get that crispy coating back, pop them in the oven at 375°F for about 10-15 minutes, or until heated through. You can also use an air fryer for 5-7 minutes at 350°F. I’d skip the microwave – it tends to make the coating soggy, and nobody wants that!
| Preparation Time | 15-20 minutes |
| Cooking Time | 12-16 minutes |
| Total Time | 27-36 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 100-110 g
- Fat: 50-60 g
- Carbohydrates: 120-130 g
Ingredients
- 1 pound chicken tenders (approximately 8 pieces)
- 1/3 cup gluten-free all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons salt
- 2 eggs
- 1 1/4 cups gluten-free bread crumbs
- 2 teaspoons old bay seasoning
Step 1: Prepare Ingredients and Preheat Air Fryer
Begin by preheating your air fryer to 380°F.
If needed, refer to the notes for oven instructions.
If your chicken is not already cut into tenders, take whole chicken breasts, pound them to an even thickness, then cut them into strips.
Trim any irregular bits to ensure even cooking.
Step 2: Set Up Breading Stations
In a large bowl, combine the flour, paprika, garlic powder, onion powder, and salt by whisking them together.
In a second bowl, whisk the eggs until they’re well mixed.
In a third bowl, whisk together the breadcrumbs and Old Bay seasoning.
These bowls will form your breading stations.
Step 3: Coat the Chicken
Take the chicken tenders and add them to the bowl with the flour mixture.
Toss them to ensure they are completely coated in the dry mix.
Proceed by dipping each tender into the whisked eggs, and then into the breadcrumb mixture.
Press the breadcrumbs onto each piece to ensure a good coating.
For an extra crispy coating, you can repeat the egg and breadcrumb steps, though a single coating is sufficient.
Step 4: Air Fry the Chicken
Place the breaded chicken tenders into the air fryer basket in a single layer.
Lightly spray them with oil to aid in achieving a crispy texture.
Air fry the tenders for 12-16 minutes, flipping them halfway through cooking.
The chicken should be cooked through and golden brown with a crispy exterior.
Step 5: Cool and Serve
Once the chicken tenders are cooked to perfection, allow them to cool slightly before serving.
Enjoy them with a side of ketchup or your favorite dipping sauce!