Crisp and juicy chicken tenders that are actually healthy and gluten free.

Table of Contents
Chicken tenders aren’t going to make it on anybody’s list of the healthiest meal ideas. But that doesn’t mean there aren’t ways to make chicken tenders a little healthier or available to those with dietary restrictions. These gluten-free chicken tenders are a great example of that. We’re so used to seeing greasy, unhealthy chicken tenders in restaurants that we forget that we can easily make them at home and stay in control of the ingredients. That’s exactly what you can accomplish with this recipe that makes chicken tenders gluten-free and lower in calories and carbs than you might think.
Fortunately, being in control of the ingredients helps you to make chicken tenders that will taste good. You can coat the chicken with the spices you want and dip the tenders in the sauce you prefer. At the same time, the recipe will guide you on how to make these chicken tenders gluten free. Equally important, these tenders will still have the patented crunch on the outside and juicy flavor on the inside that makes them such a crowd-pleaser.
Of course, your chicken tenders don’t have to be gluten-free. There are tons of other chicken tenders recipes in the world to suit your tastes. If you want to throw caution to the wind, cook up some crispy buttermilk fried chicken tenders. If you have an air fryer, you can try keto chicken tenders in the air fryer or perhaps air fryer bacon wrapped chicken tenders. But the options don’t stop there. You can always go with classic baked chicken tenders or experiment with new flavors by cooking Mexican-baked chicken tenders.
Are Crispy Gluten-Free Chicken Tenders Healthy?
This recipe for gluten-free chicken tenders is a healthier alternative to store-bought chicken tenders or the tenders you’ll find in most restaurants. For starters, these chicken tenders are great for someone who can’t eat gluten. Also, because they’re baked and not fried, the lack of cooking oil helps to keep the calorie count down. You can make them even healthier by using an air fryer rather than an oven. Finally, by using less gluten-free panko breadcrumbs and using almond flour instead, you can also cut down on the carbs in this meal while keeping it gluten free.
Early Riser
For the best results with this recipe, increase the prep work you do just a little. For starters, cut up the chicken strips and soak them in the batter in the morning, allowing them to spend the day in the refrigerator battered but unbreaded. You can also make sure that your gluten-free panko breadcrumbs are toasted to help give the chicken a little extra crunch. Finally, feel free to go off-recipe with some of the spices you use. The recipe calls for the usual suspects like pepper, garlic, and paprika. But don’t be afraid to add cayenne, pepper flakes, parsley, or even a little hot sauce if you want your chicken tenders to have a little kick to them.
INGREDIENTS
- 1 ½ pounds chicken tenderloins
- 1/2 cup unsweetened almond milk
- 2 large eggs
- 1 tablespoon apple cider vinegar
- 2 cups gluten-free panko breadcrumbs
- 1 tablespoon avocado oil
- 2 teaspoons sea salt
- 1 teaspoon smoked paprika
- ¼ teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon cajun seasoning optional
- 1 teaspoon dried dill
- Honey mustard or your favorite healthy dipping sauce for serving

INSTRUCTIONS
Prep and Marinate
Get your oven hot and ready. Mix eggs, almond milk, and vinegar, and let the chicken tenders soak up the flavors.
Crumb and Toast
Process the panko to fine crumbs, toast them with a touch of avocado oil until they’re just right.
Season and Coat
Mix in the spices to your toasted crumbs, then generously coat each tender, pressing the crumbs for that perfect crust.
Bake to Perfection
Lay the tenders on a rack and let the oven work its magic until they’re irresistibly golden and cooked just right.
Serve and Enjoy
Pair these crispy delights with a dip of your choice and savor every bite. And finally, as always.
Devour!

FAQs & Tips
It’s possible to place battered but unbreaded chicken strips in the fridge before baking if you want to do some of the prep work ahead of time. If there are leftover tenders you plan to eat in the next day or two, store them in the fridge. Otherwise, it might be best to put them in the freezer.
If you aren’t using pre-cut tenders, make sure you’re trimming the tenders to the same size so that all of them cook evenly. Otherwise, some of the smaller tenders might burn.
When breading the chicken, consider using tongs to keep your hands clean.
Whether you’re using an oven or an air fryer, try cooking only a few tenders at once so that each piece of chicken cooks evenly.

Serving Suggestions
What’s the point of eating chicken tenders without dipping sauce? Depending on your personal tastes, try whipping up an easy honey mustard dipping sauce that can be prepared in about five minutes. If you prefer a little more kick, try some chipotle sauce. Of course, barbecue sauce is a common condiment for chicken tenders. If that’s your preference, you still have several options, including keto BBQ sauce and a low-carb sugar-free BBQ sauce. Last but not least, you may want to consider a homemade ranch dressing mix.


Crispy Gluten Free Chicken Tenders
Ingredients
- 1 ½ pounds chicken tenderloins
- 1/2 cup unsweetened almond milk
- 2 large eggs
- 1 tablespoon apple cider vinegar
- 2 cups gluten-free panko breadcrumbs
- 1 tablespoon avocado oil
- 2 teaspoons sea salt
- 1 teaspoon smoked paprika
- ¼ teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon cajun seasoning optional
- 1 teaspoon dried dill
- Honey mustard or your favorite healthy dipping sauce for serving
Instructions
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Preheat your oven to 400 degrees F. In a mixing bowl, whisk together the eggs, almond milk, and apple cider vinegar. Submerge the chicken tenders in this mixture to marinate.
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Place the gluten-free panko breadcrumbs in a food processor and pulse until fine. Spread them on a parchment-lined baking sheet, drizzle with avocado oil, and toast in the oven for 10-12 minutes until golden.
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Transfer the toasted breadcrumbs to a shallow dish and mix in the salt, paprika, black pepper, garlic powder, onion powder, cajun seasoning, and dried dill until well combined.
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Set a wire rack over a baking sheet lined with parchment paper and lightly grease it. Dredge the marinated chicken tenders in the seasoned breadcrumbs, pressing to adhere.
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Arrange the breaded chicken tenders on the prepared wire rack. Bake in the preheated oven for 15-18 minutes, until the chicken is golden brown and reaches an internal temperature of 165 degrees F.
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Serve the crispy chicken tenders warm with your choice of a healthy dipping sauce such as honey mustard.
Nutrition
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