Gluten free chicken tenders always remind me of weekend afternoons growing up, when the kitchen smelled like sizzling breadcrumbs and comfort. I can still picture myself perched on a chair, helping my mom dip each tender into the batter, feeling like a junior chef. Those were simpler times when food was just food — no labels, no restrictions, just taste.
Fast forward to today, and the love for that golden, crispy bite hasn’t faded. What’s changed is the way we prepare it. Now, whether for dietary needs or simply cleaner eating, gluten free chicken tenders deliver all the flavor and crunch without the gluten. And the best part? Making them at home is easier than ever — you control the ingredients, seasoning, and cooking method.
In this guide, we’ll walk through everything you need to know: the best flours and breadcrumbs, how to get that perfect crunch in the air fryer or oven, and expert tips for storage and reheating. Plus, we’ll answer questions like “What chicken tenders are gluten-free?” and “Can I make them without breading?”
Table of Contents
Table of Contents
Why Choose Gluten Free Chicken Tenders?
Understanding Gluten Intolerance and Celiac Disease
Gluten Free Chicken Tenders aren’t just a tasty meal; they’re a necessity for many who struggle with gluten intolerance or celiac disease. Gluten, the protein found in wheat, barley, and rye, can wreak havoc on the digestive system of those sensitive to it. For people with celiac disease, even tiny amounts of gluten cause damage to the small intestine, leading to serious health issues over time.
Choosing gluten free foods like these chicken tenders ensures a safer, more comfortable dining experience. Even if you don’t have a medical reason to avoid gluten, many people find they feel better, less bloated, and more energized after switching to gluten free versions of their favorite dishes.
Benefits of Choosing Gluten Free Options
Going for gluten free chicken tenders gives you complete control over the ingredients you use. Many store-bought tenders, even ones labeled gluten free, can contain hidden additives, preservatives, and high sodium levels. Making them at home lets you handpick the best gluten free flours and seasonings, creating a cleaner, fresher meal.
Another big win? Texture and flavor. Homemade gluten free chicken tenders are crispier and more flavorful than most frozen versions. Plus, you can adjust the seasoning to your taste and ensure they are cooked to golden-brown perfection every single time.
And let’s not forget — serving a platter of gluten free chicken tenders means everyone, no matter their dietary needs, can gather around the table and enjoy that classic crispy goodness.
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Gluten Free Chicken Tenders: The Ultimate Guide for a Crispy, Delicious Meal
- Total Time: 30–35 minutes
- Yield: 8 tenders 1x
- Diet: Gluten Free
Description
These gluten free chicken tenders are crispy on the outside, juicy on the inside, and easy to make at home. Perfect for a quick meal, these tenders can be air-fried or baked for a healthier twist — all gluten free and packed with flavor.
Ingredients
1 pound chicken tenders (about 8 pieces)
⅓ cup gluten free all-purpose flour
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoons salt
2 large eggs
1¼ cups gluten free breadcrumbs
2 teaspoons Old Bay seasoning
Oil spray (avocado or canola oil)
Instructions
Preheat your air fryer to 380°F or your oven to 425°F.
Pat the chicken tenders dry with paper towels to remove excess moisture.
In one shallow bowl, mix the gluten free flour, paprika, garlic powder, onion powder, and salt.
In a second bowl, beat the eggs until smooth.
In a third bowl, combine gluten free breadcrumbs and Old Bay seasoning.
Dredge each chicken tender in the flour mixture, dip in the eggs, and coat thoroughly with the breadcrumb mixture. For extra crunch, repeat the egg and breadcrumb steps.
Arrange tenders in a single layer in the air fryer basket or on a wire rack over a baking sheet.
Spray lightly with oil to promote crispiness.
Air fry for 12–16 minutes, flipping halfway, until golden brown and the internal temperature reaches 165°F.
OR
Bake in the oven for 15–20 minutes, flipping halfway.Let cool slightly and serve with your favorite dipping sauces.
Notes
For a low-carb version, substitute almond flour for the breadcrumbs.
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the air fryer or oven to maintain crispiness.
Great dipping sauce ideas: honey mustard, buffalo sauce, or sweet chili sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes (Air Fryer) or 20 minutes (Oven)
- Category: Main Course
- Method: Air Fryer, Oven-Baked
- Cuisine: American
Nutrition
- Serving Size: 1 tender
- Calories: 186 kcal
- Sugar: 1 g
- Sodium: 450 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2.5 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 1 g
- Protein: 18 g
- Cholesterol: 70 mg
Essential Ingredients for Gluten Free Chicken Tenders
Key Ingredients You Need
Making the perfect batch of gluten free chicken tenders starts with gathering the right ingredients. Sure, you could grab a pre-made frozen bag at the store, but trust me — homemade wins every time. Here’s what you’ll need:
- Chicken Tenders: Fresh, boneless strips are best, but you can also cut chicken breasts into tender-sized pieces.
- Gluten Free Flour: A good all-purpose gluten free flour blend creates a solid first coating layer.
- Eggs: They act like glue, helping the breading stick to the chicken.
- Gluten Free Breadcrumbs: These are key for achieving that classic crunchy texture. You can use store-bought or make your own.
- Seasonings: Paprika, garlic powder, onion powder, salt, and a bit of Old Bay seasoning — simple but powerful.
- Oil Spray: A light mist helps these tenders crisp up beautifully, especially if you’re using an air fryer.
What I love most about these ingredients is their flexibility. Want to sneak in extra flavor? A dash of cayenne or some dried herbs can completely elevate the tenders without complicating things.
Recommended Gluten Free Flours and Breading Alternatives
When it comes to gluten free flours, not all blends are created equal. For gluten free chicken tenders, you want a flour that mimics the crispness of wheat without the gluten. Here are a few top picks:
- Rice Flour: Light and crisp, great for thin coatings.
- Almond Flour: Perfect if you’re aiming for a lower-carb version, with a slightly nutty taste.
- Chickpea Flour: Adds a subtle savory flavor and is packed with protein.
- Cornstarch: A secret weapon for extra crunch when mixed into the flour blend.
For the breadcrumb layer, gluten free panko is fantastic if you can find it — it gives an ultra-light, crunchy finish. No breadcrumbs on hand? Crushed gluten free crackers or cereal work wonders in a pinch.
With these carefully chosen ingredients, your homemade gluten free chicken tenders will rival any restaurant version — without the worry of hidden gluten.
Step-by-Step: How to Make Gluten Free Chicken Tenders
Preparing the Chicken Properly
The foundation of mouthwatering gluten free chicken tenders is all about prep work. Start by selecting fresh chicken tenders if available — they’re already the perfect size and shape. If you’re using whole chicken breasts, don’t worry. Just slice them into even strips, about one inch thick.
One pro tip I’ve learned: for juicier tenders, lightly pound the chicken strips to an even thickness. This helps them cook evenly and stay tender inside while getting that golden crisp on the outside.
Before you begin coating, it’s smart to pat the chicken dry with paper towels. Excess moisture can make the breading slip right off — and we want every bit of that crispy coating to cling!
Coating and Breading Techniques
Here’s where the magic happens. Set up a simple breading station with three shallow bowls:
- Flour Mixture: Combine your gluten free flour with paprika, garlic powder, onion powder, and a pinch of salt. This first layer gives the chicken something for the egg wash to grip.
- Egg Wash: Beat a couple of eggs until smooth. This sticky layer will lock in the breadcrumbs.
- Breadcrumb Coating: Mix gluten free breadcrumbs with a sprinkle of Old Bay seasoning or your favorite spice blend. If you want an extra-crispy result, you can even double-dip — flour, egg, breadcrumbs, and repeat.
Dip each chicken strip first into the flour, then the egg wash, and finally coat generously in the breadcrumbs. Press the breadcrumbs onto the chicken to ensure a thick, even layer.
If you’re aiming for the crispiest gluten free chicken tenders, don’t rush this step. A well-coated tender is a happy tender.
Once all your chicken pieces are coated, give them a light spray of oil. Whether you’re air frying or baking, that spritz ensures the breading crisps up to golden perfection.
Cooking Methods: Air Fryer vs Oven
Why Air Fryer Is a Game Changer
When it comes to getting that perfect crispy texture, the air fryer is a true game changer for making gluten free chicken tenders. It circulates hot air around the food, giving you that deep-fried finish without the heavy oil.
Here’s how to get it just right:
- Preheat your air fryer to 380°F. This step is often overlooked but essential for even cooking.
- Arrange the Tenders in a single layer. Crowding them can lead to soggy sides.
- Spray Lightly with oil to encourage browning and crispiness.
Cook for about 12–16 minutes, flipping halfway through to make sure each side gets that irresistible golden crunch. Trust me — once you try air-fried gluten free chicken tenders, it’s hard to go back.
Not only do they come out crispier, but air frying also cuts down on the calories and mess of traditional deep frying. Plus, they’re ready in half the time compared to baking.
Oven-Baking for Crispy Tenders
No air fryer? No problem. The oven is still a solid choice for gluten free chicken tenders. The trick is to bake them on a wire rack set over a baking sheet — this allows the heat to circulate and keeps the bottom from getting soggy.
Here’s your game plan:
- Preheat the oven to 425°F.
- Line a Baking Sheet with foil, then set a wire rack on top.
- Place the Tenders on the rack and give them a quick oil spray.
Bake for 15–20 minutes, flipping halfway through. Check that the internal temperature hits 165°F for safety and that the outside is beautifully golden.
Oven-baked tenders might take a few minutes longer than air-fried, but they’re just as satisfying — especially if you enjoy that traditional roasted finish.
Whether you choose the air fryer or oven, homemade gluten free chicken tenders deliver crispiness, flavor, and comfort without compromise.
Tips for Crispy, Flavorful Gluten Free Chicken Tenders
Avoiding Common Mistakes
Making gluten free chicken tenders at home can seem foolproof, but a few small missteps can mean the difference between crispy magic and soggy regret. After years of tinkering (and, let’s be honest, a few kitchen disasters), here’s what I’ve learned:
- Don’t Skip the Drying Step: Always pat your chicken dry before breading. Wet chicken equals slippery breading.
- Double Dipping Is Your Friend: If you love an extra crunchy shell, don’t be afraid to repeat the flour-egg-breadcrumb process for a thicker coating.
- Rest Before Cooking: Let the breaded tenders rest on a baking sheet for about 10 minutes before cooking. This helps the coating set and reduces breadcrumbs falling off later.
- Use the Right Oil: A neutral oil spray like avocado or canola oil promotes even browning. Avoid olive oil sprays that can smoke at high temps.
A few tweaks like these ensure your gluten free chicken tenders turn out perfectly every single time.
Flavor Boosting Tips and Tricks
While a classic seasoning blend is a safe bet, sometimes you want to level up those gluten free chicken tenders with bold, crave-worthy flavors. Here’s how:
- Spice it Up: Add cayenne pepper or chili powder to the flour mix for a bit of heat.
- Fresh Herbs: Toss some finely chopped parsley or thyme into your breadcrumb mixture for a pop of herby freshness.
- Cheesy Crust: A sprinkle of grated parmesan mixed with gluten free breadcrumbs adds a rich, savory twist.
- Marinate the Chicken: For even more flavor, marinate your chicken strips in buttermilk (or a dairy-free alternative) for an hour before breading.
Sometimes, it’s those small tweaks that transform a simple batch of tenders into a meal that makes you pause mid-bite and smile. With these flavor upgrades, your homemade gluten free chicken tenders won’t just be good — they’ll be legendary.
Storing and Reheating Gluten Free Chicken Tenders
Best Storage Practices
One of the best things about gluten free chicken tenders is that they store surprisingly well if you handle them properly. But, if you toss them straight into a container without care, you’ll end up with soggy leftovers — and no one wants that.
Here’s how to do it right:
- Cool Completely First: Let the tenders cool to room temperature before storing. Trapping heat in a closed container creates steam, which ruins that crispiness.
- Use Airtight Containers: Layer the tenders between sheets of parchment paper to prevent sticking.
- Refrigeration: Store in the fridge for up to 3 days. For longer storage, freeze them — they’ll keep well for about 1 to 2 months.
If freezing, lay them out on a baking sheet in a single layer first (flash freezing), then transfer to a freezer-safe bag. This prevents them from sticking together.
How to Reheat Without Losing Crispiness
Reheating gluten free chicken tenders is a delicate dance — too much heat and they dry out, too little and they stay soggy. Here’s how to reheat like a pro:
- Air Fryer Method: Preheat your air fryer to 350°F and reheat for 5–7 minutes. This brings back most of the original crispness.
- Oven Method: Preheat your oven to 375°F. Place tenders on a wire rack over a baking sheet and bake for about 10 minutes.
- Avoid the Microwave: While tempting for convenience, microwaving tends to turn crispy tenders into a chewy disappointment.
Whether you’re pulling them from the fridge for a quick lunch or grabbing a frozen batch for busy nights, these reheating tricks will keep your gluten free chicken tenders tasting just as delicious as when they were fresh.
Gluten Free Chicken Tenders Without Breading
How to Make Low-Carb or Keto Versions
If you’re looking for a lighter twist or following a keto lifestyle, don’t worry — gluten free chicken tenders can still be on the menu without traditional breading. In fact, skipping the breadcrumbs opens up a whole new world of textures and flavors.
Here’s how to do it:
- Almond Flour Coating: Almond flour makes an excellent low-carb substitute. It sticks well and crisps up beautifully when air-fried or oven-baked.
- Coconut Flour Option: For a slightly sweeter and tropical flavor, coconut flour offers a fun variation.
- No Breading at All: If you prefer, you can skip breading entirely. Just season the chicken tenders generously with a spice blend — think paprika, garlic powder, onion powder, salt, and pepper. A drizzle of oil and a hot oven (or air fryer) will do the rest.
Without breading, these tenders are not only gluten free but also low in carbs, making them perfect for anyone on a keto or paleo diet.
Flavor Ideas Without Traditional Breading
Going breadless doesn’t mean going bland. In fact, it’s a chance to get creative with flavor:
- Spicy Cajun Rub: Mix paprika, cayenne, garlic powder, oregano, and thyme for a bold kick.
- Lemon Pepper Seasoning: Fresh and zesty, it gives the chicken a bright, lively flavor.
- Garlic Herb Marinade: Marinate the tenders in olive oil, minced garlic, rosemary, and thyme before cooking.
These breadless gluten free chicken tenders turn out juicy inside, with a flavorful crust that proves you don’t need breadcrumbs to make a delicious meal. Plus, they’re quicker to prep, and there’s less mess — a win all around.
Delicious Serving Ideas and Dipping Sauces
Side Dishes That Pair Perfectly
A batch of gluten free chicken tenders deserves some stellar sidekicks. Whether you’re feeding picky eaters or hosting a casual get-together, the right sides take your meal to the next level.
Here are a few favorite pairings:
- Gluten Free Biscuits and Gravy: For serious comfort food vibes, try our Gluten Free Biscuits and Gravy. It’s rich, savory, and perfect alongside crispy tenders.
- Classic French Fries: Nothing beats tenders and fries — crispy on the outside, fluffy on the inside.
- Caesar Salad: A crisp Caesar balances the richness of the chicken.
- Gluten Free Pancakes: Brunch lovers, this is your move. Our Gluten Free Pancake Recipe brings a sweet twist to the table.
Mix and match depending on your mood — but trust me, tenders and fries will never go out of style.
Best Gluten Free Dipping Sauces
Let’s be honest — half the fun of eating gluten free chicken tenders is the dipping. And while ketchup is a classic, it’s only the beginning.
Upgrade your dipping game with these gluten free favorites:
- Honey Mustard: A sweet, tangy match made in heaven.
- Buffalo Sauce: Perfect for those who like a little heat.
- BBQ Sauce: Smoky, savory, and downright delicious.
- Avocado Ranch: Creamy with a hint of freshness.
- Sweet Chili Sauce: For a touch of sweet heat that pairs beautifully with the crispy coating.
Pro Tip: Make a dipping station with a few sauces to keep things exciting — everyone loves options.
With sides and sauces like these, your gluten free chicken tenders will be the star of any meal, whether it’s a cozy dinner or a game-day feast.
Conclusion: Why You’ll Love Making Gluten Free Chicken Tenders at Home
There’s something deeply satisfying about biting into crispy, juicy gluten free chicken tenders that you made yourself — no mystery ingredients, no gluten, just pure comfort food. From picking the best ingredients to mastering the crisp without a deep fryer, homemade tenders let you relive a bit of childhood magic while keeping it clean and wholesome.
Plus, you can customize them endlessly — air-fried, baked, breaded, or naked — and pair them with your favorite sides and sauces. Whether you’re serving them for a family dinner or a casual weekend treat, gluten free chicken tenders are a crowd-pleaser that fit right into your lifestyle.
(And if you’re craving more comfort food, don’t miss our Gluten-Free Sourdough Bread — perfect for homemade sandwiches!)
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For more delicious gluten-free recipes, visit our website at The Savory Hearth.
FAQs About Gluten Free Chicken Tenders
What chicken tenders are gluten-free?
Not all chicken tenders are created equal, especially when it comes to being gluten free. Many brands like Perdue and Tyson offer gluten free options, but they often include additives and aren’t always as fresh or flavorful. The best way to ensure you’re enjoying 100% gluten free chicken tenders is to make them at home. Using gluten free flour, breadcrumbs, and seasonings guarantees there’s no cross-contamination and you control the quality from start to finish.
Do they store well?
Absolutely! Homemade gluten free chicken tenders store surprisingly well. For best results, cool them completely before storing in an airtight container. They’ll stay fresh in the fridge for up to three days. When you’re ready to enjoy them again, pop them into the oven or air fryer to revive that crispy texture. Microwaving tends to make them soggy, so it’s best avoided.
Can I make them without breading?
Yes, you can! If you’re looking for a lower-carb or grain-free option, skip the traditional breading. Instead, coat your gluten free chicken tenders with almond flour or simply season them generously and bake or air fry. While the texture is different without breadcrumbs, you still get juicy, flavorful tenders — and sometimes an even crispier crust with the right seasoning and oil spray.