Gluten Free Chicken Tenders | @EatBetterRecipes

Gluten Free Chicken Tenders Recipe

Crispy, crunchy and delicious, these gluten free baked chicken tenders are healthier than fried versions! One of our favorite chicken recipes to make are baked chicken tenders that are made with gluten free cereal. The crispy baked texture comes from crushed gluten free rice cereal, brown rice cereal, rice chex mix or different types of gf flours. The wholesome flavors of the rice texture that’s coated on the outside of these baked chicken strips has a great aroma that gives these chicken strips their addicting, crunchy bite.

Our healthy chicken tenders recipe is simple, quick and can feed a family quick. You’ll be pleased at how healthy these are too when you’re baking with the boneless skinless chicken breast and rice cereal. The lean chicken breast has great texture because the crunchy cereal coating adds a wonderful taste and texture. It’s great that these are healthy chicken tenders because you can splurge on the calories when you choose your dip. It’s the dips that hits you with the high calorie count. Enjoy!

More coating options:

There’s other gluten free coating options too. You can use any type of crunchy gluten free crackers or chips. Just crush them small so that they stick well to the tender.

Gluten Free Chicken Tenders | @EatBetterRecipes

Gluten Free Baked Chicken Tenders

Feel free to use any type of gluten free rice cereal or gluten free flours that you like to add the crunchy texture on the outside of the chicken tenders. A few different options are Gluten Free Chex-Mix Rice Cereal, Gluten Free Brown Rice Cereal and other gluten free flours.
5 from 3 votes

Ingredients

  • 1 pound (454 g) boneless skinless chicken breast , cut into thin strips
  • 1 teaspoon (5 ml) garlic powder , or to taste
  • 1 teaspoon (5 ml) onion powder , or to taste
  • kosher salt or sea salt, to taste
  • fresh black pepper , to taste
  • 1 1/2 cups (80 g) gluten-free cereal
  • 2 large (2 large) eggs

Instructions 

  • Pre-heat oven to 375°F. Line a sheet pan with parchment paper.
  • Rinse and pat dry the chicken. Season the chicken strips on both sides with garlic powder, onion powder, salt, and pepper.
  • Crush the gluten-free cereal either in a food processor or place in a large bowl and crush the cereal by hand. If you want a more fine crumb, then pulse the cereal in the food processor. If you want a more coarse crumb texture on your chicken strips, then hand crush them to your desired texture. 
  • In a bowl, beat the eggs.
  • Dip the chicken into the egg mixture and allow the excess egg to drip off the chicken.
  • Lay the chicken into the gluten-free cereal crumbs. Place all the coated chicken strips on the lined sheetpan.
  • Bake the coated chicken for 15 minutes. Then flip the chicken and cook for another 10-15 minutes or until cooked through and golden.
  • Serve warm with ketchup or your favorite dip.

If your air fryer is preheated or if you are cooking multiple batches, you may need to reduce timing by a few minutes (unless preheating is called for in the recipe).

Nutrition

Calories: 206kcal, Carbohydrates: 8g, Protein: 28g, Fat: 6g, Saturated Fat: 1g, Cholesterol: 165mg, Sodium: 220mg, Potassium: 530mg, Fiber: 1g, Vitamin A: 355IU, Vitamin C: 3.6mg, Calcium: 57mg, Iron: 3.9mg