Gluten Free Chicken Tenders – Crispy & Tender: Ready in 20 Minutes
These gluten‑free chicken tenders get a golden crunch without the fuss, making them a go‑to for busy evenings.
Pat the chicken dry before coating – excess moisture leads to soggy crust. Keep the oil temperature steady; too hot and the coating burns before the chicken cooks through.
Why this Gluten Free Chicken Tenders – Crispy & Tender works
- Crunchy exterior with a juicy interior
- Simple salty‑pepper flavor brightened by a hint of paprika
- Ready in about 20 minutes total
- Minimal cleanup – one pan and a bowl
- Great for weeknight dinner or packed lunch
What you’ll need
We keep it straightforward: chicken strips, gluten‑free flour blend, eggs, and seasoned breadcrumbs do the trick.
- 4 boneless skinless chicken breasts, sliced into tenders
- 1 cup gluten‑free flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 egg
- 1 tablespoon milk
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh parsley, for garnish
Tips for getting this right
- Season the flour and breadcrumbs separately for deeper flavor
- Don’t overcrowd the pan – it drops the oil temperature
- Finish with a quick spray of oil for extra crisp
- Look for a deep golden color; the interior should reach 165°F
- Make a double batch and store for quick reheats
Swaps and substitutions
Use a gluten‑free panko for extra crunch, swap chicken for pork tenderloin with the same coating, or try tofu strips – just press them dry and add a touch more flour. For spice lovers, mix cayenne into the breadcrumb mix.
Storing and reheating
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat in a hot skillet with a splash of oil for 3‑4 minutes, or bake on a sheet at 375°F for 8 minutes. Freeze on a tray, then bag; they hold 2 months and reheat straight from frozen in the oven.
Common questions
Yes, almond flour works but it creates a denser crust, so combine it with a bit of rice flour for texture.
Mix the dry coating up to 2 days ahead and store in a sealed bag; keep the wet egg wash separate until you’re ready to fry.
A simple honey‑mustard or a quick garlic aioli pairs perfectly with the crisp chicken.
Gluten Free Chicken Tenders – Crispy & Tender
🧂 Ingredients
👩🍳 Instructions
-
1Place the flour, paprika, garlic powder, salt, and black pepper in a shallow bowl and mix well.
-
2In a second bowl whisk the egg and milk together until combined.
-
3Dredge each chicken tender first in the seasoned flour, shaking off excess, then dip into the egg mixture, and return to the flour for a second coating.
-
4Heat one tablespoon of olive oil in a large skillet over medium‑high heat until shimmering.
-
5Add the coated tenders in a single layer, cooking 3 to 4 minutes per side until golden brown and cooked through.
-
6Transfer the cooked tenders to a plate and let them rest for a minute before sprinkling with chopped parsley.
-
7Serve immediately with your favorite dipping sauce or a side of steamed vegetables.
Give these tenders a try tonight and let us know how the crunch turned out. Happy cooking!”