What I love about Gluten Free Chicken Tenders
Do you ever crave chicken tenders but either can’t have gluten or simply prefer to avoid it? Cooking without gluten can sometimes feel challenging; however, there are plenty of ways to make it not only doable, but delicious. I’ve always leaned toward a gluten-free diet for overall health, yet I know many of you are here because you have to eat this way. Fortunately, eating gluten-free doesn’t have to be miserable. In fact, you can still enjoy nostalgic, childhood favourites—like these Gluten Free Chicken Tenders.
These chicken tenders are so good, and they truly hit the spot when those cravings strike. They’re triple-dunked in tapioca flour, egg, and gluten-free cornflake crumbs, which creates an irresistibly crispy coating. Although the process can get a bit messy, it’s absolutely worth it. Plus, they’re a fun recipe to whip up on a Friday or Saturday night when you have a bit more time. Even better, you don’t need many ingredients; if you already cook gluten-free, you’ll likely have everything on hand.
Recipe Notes
A few things to keep in mind:
- Chicken breast – Make sure you use boneless, skinless chicken breasts for this recipe.
- Organic, non-GMO 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 but arrowroot powder/flour or regular wheat flour (if you’re not gluten-free) works as well.
- 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!
- Mayonnaise – Make sure you use real mayonnaise for the honey mustard. It will yield the best results.
How to make it
Step 1: Turn the cornflakes into crumbs.
Using a food processor, add the cornflakes and pulse until they’ve broken down into small crumbs no larger than pea size. The smaller, the better.
Step 2: Prepare bowls for coating the chicken tenders.
Prepare 3 shallow bowls. To the first one, add tapioca flour, paprika, salt and pepper. To the second one the two eggs and 1 tsp water. Finally, add the cornflake crumbs, remaining paprika, salt and pepper to the third bowl. Whisk the eggs.
Step 3: Cut and coat the chicken tenders.
Cut the chicken breasts into chicken tenders, about 3″ long by 1-2″ wide. Coat each of them starting with tapioca flour, then dredge them in the egg mixture, followed by the cornflake crumbs. Press the crumbs into the chicken tenders to make them stick more. Spray the tops of the coated chicken tenders with avocado or olive oil spray. Then, bake at 400F for 15-17 minutes or until golden brown and holding an internal temperature of 165F.
Step 4: Make the sauce.
While the chicken strips are baking, in a small bowl, whisk together the mayonnaise, yellow mustard, dijon mustard, honey, garlic, paprika, salt and pepper until smooth and completely combined. Set aside until you’re ready to serve the chicken tenders.
FAQ:
Arrowroot powder/flour, potato starch or rice flour will work as well as other gluten-free options. Or, regular wheat flour if you’re not worried about the gluten.
Yes! They are delicious in the air fryer. Add the chicken tenders in an even layer in the basket of the air-fryer and spray lightly with avocado oil. Air-fry at 400F for 5 minutes on each side, flipping after 5 minutes.
For maximum crispiness, spray the chicken tenders on both sides and use a wire rack on top of the baking sheet.
Yes. To freeze before baking, line a baking sheet with parchment paper and coat all of the chicken tenders through the 3-step process. Place them in a single layer on the prepared baking sheet. Freeze until solid and then transfer to a freezer bag. Seal the bag and store in the freezer until ready to use. Freeze baked chicken tenders the same way.
Use a meat thermometer — the chicken should reach an internal temperature of 165°F when inserted in the thickest part.
Gluten Free Chicken Tenders
Equipment
- 1 Baking Sheet
Ingredients
For the chicken tenders:
- 4 boneless, skinless chicken breasts or 2lb chicken tenders
- 3 1/2 cups Organic, Non-GMO Corn Flakes
- 1/4 cup tapioca flour
- 3/4 tsp paprika
- 1 tsp sea salt
- 1/2 tsp black pepper
- 2 eggs
- avocado oil spray for cooking
For the honey mustard:
- 1/2 cup avocado mayonnaise
- 1/2 cup yellow mustard
- 1 tbsp dijon mustard
- 1 1/2 tbsp honey
- 2 cloves garlic minced
- 1/2 tsp paprika
- salt and pepper to taste
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 small crumbs, no larger than pea size. The smaller the better!
- Prepare three shallow bowls and add the cornflake crumbs to one, eggs plus 1 tsp water 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 1/2" 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!
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