Crispy Gluten-free Chicken Tenders with Honey Garlic Mustard
Crispy Gluten-free Chicken Tenders with Honey Garlic Mustard
Do you ever just crave chicken strips but can’t have, or don’t want, the gluten? It can be a struggle cooking without gluten sometimes, but there are definitely ways to make it work! I have always tried to eat a gluten-free diet because it’s better for overall health, but I know many of you are here because, unfortunately, you are forced to eat that way. Well, I’m here to say that eating gluten-free doesn't have to be miserable. You can still enjoy those nostalgic foods that take you back to your childhood, like these Crispy Gluten-free Chicken Tenders with Honey Garlic Mustard!
These Chicken Tenders are SO good and they totally hit the spot when it comes to cravings! They are triple dunked in tapioca flour, whisked egg and then gluten-free cornflake crumbs that leave them perfectly crispy. This process can get a little messy, but I promise it's worth it! These chicken tenders are so fun to make on a Friday or Saturday night when you have a little bit more time, and of course, they are very kid-friendly! You also don’t need a lot of ingredients for this recipe. If you already eat gluten-free then you will likely have it all.
For the chicken tenders:
Chicken breast - Make sure you use boneless, skinless chicken breasts for this recipe. You won’t have any use for the skin or bones.
Cornflakes - Most cornflakes are gluten-free, but double check if you are strictly no-gluten! You can also skip a step and buy cornflake crumbs to make things easier.
Tapioca flour - I used tapioca flour for dredging the chicken tenders in this recipe, but if you are not strictly gluten-free you can use regular wheat flour.
Paprika - Paprika is the only spice we are using for this recipe aside from salt and pepper. I like to use smoked paprika to add a little smokiness and flavour to the chicken tenders.
Eggs - You will need 2 eggs for this recipe. The eggs will be the glue for the cornflake crumbs; very important!
Avocado oil - Before the strips go into the oven, I like to spray them with a little avocado or olive oil to ensure that they get extra crispy!
For the honey garlic mustard:
Mayonnaise - Make sure you use REAL mayonnaise for the honey mustard. It will yield the best results.
Mustard - I used a mix of yellow mustard and dijon mustard for the mustard recipe. They both have unique flavours that work together really well and add different elements to the honey mustard.
Honey - Honey is a key ingredient in honey mustard, of course! It’s really based on your preference of how sweet you like your honey mustard, so be sure to adjust it to your liking.
Garlic - Whats a dip without garlic! You know I love garlic, so i had to add some to this honey mustard. It just adds the perfect amount of zing and flavour. Make sure you use FRESH garlic and not the marinated stuff. It makes all the difference!
Crispy Gluten-free Chicken Tenders with Honey Garlic Mustard
Ingredients
- 4 boneless, skinless chicken breasts
- 3 1/2 cups corn flakes (or store-bought cornflake crumbs)
- 1/4 cup tapioca flour
- 3/4 tsp paprika
- 1 tsp sea salt
- 1/2 tsp black pepper
- 2 eggs
- avocado oil, for baking
- 1/2 cup real mayonnaise
- 1/2 cup yellow mustard
- 1 tbsp dijon mustard
- 1 1/2 tbsp honey
- 2 garlic cloves, minced
- 1/2 tsp paprika
- pinch salt and pepper
Instructions
- Preheat the oven to 400F and prepare a baking sheet with parchment paper. Spray the parchment paper with avocado oil and set it aside.
- Add the cornflakes to a food processor and pulse until you have crumbs.
- Prepare three cereal bowls and add the cornflake crumbs to one, eggs to another and tapioca flour to the other.
- Divide the paprika, salt and pepper between the two bowls with the cornflake crumbs and tapioca flour. Whisk to incorporate. Beat the eggs with a fork.
- Cut the chicken breasts into 1"-1 1/2" thick strips and begin coating them. Coat each chicken tender first with tapioca flour, then egg and lastly cornflake crumbs. Place them on the prepared pan.
- Spray all of the chicken tenders lightly with avocado oil or olive oil.
- Bake in the preheated oven for 15-17 minutes or until cooked through.
- While the chicken tenders are baking, make the honey garlic mustard: in a small bowl whisk together the mayonnaise, yellow mustard, dijon mustard, honey, garlic, paprika and salt and pepper until combined.
- Serve the chicken tenders hot with honey garlic mustard sauce and enjoy!
Notes
*If you are using store-bought corn flake crumbs, simply skip step 2.