The Best Gluten Free Chicken Tenders recipe

Originally posted April 2, 2014

Without a doubt, these are better than anything I or my children have ever had in a restaurant! Well, in my humble opinion, that is. When I make these, I make a double batch. We use half for the meal and I either freeze the rest or use it for lunches or leftovers.

You can use this recipe for fish or almost any other protein, even tofu! For our family, I use a dairy substitute like almond milk to make it dairy-free. Although a few years back some people thought eggs were in the dairy category, they actually are not. Dairy refers to anything that comes from a cow. I’m also providing an egg-free substitute as well as this can be another allergen many children and even adults can’t tolerate.

Want something a little more sophisticated? Try serving them with an apricot Dijon sauce (yes, that’s in my cookbook, The Warm Kitchen) or a sriracha or sesame oil mayo. Getting ready for the game? Toss these with your favorite buffalo wing sauce. So many possibilities! Does your child like ranch dressing but can’t have dairy? Try this recipe for ranch dressing.

Give it a try and don’t be afraid to fry these. I fill a big pan with about ¼ – ½” of oil since I don’t fry too often. It’s so worth it. Of course, you can bake these or even air fry. Let me know how you like them.

Gluten-Free Chicken Tenders

Yield: about 12 – 16, depending upon the size of the tender

• 1 pound boneless, skinless chicken breast or tenders (if using tenders, remove tendon for a better texture)
• 2 tablespoons white rice flour (or you can use 1/4 cup of a gluten-free flour blend without gum like Amy’s Gluten-Free Flour blend and omit potato starch)
• 2 tablespoons potato starch
• ½ teaspoon fine kosher or sea salt
• ¼ teaspoon black pepper (optionally add ¼ teaspoon garlic powder and paprika)
• 1 large egg or egg substitute (see below)
• 1 tablespoon milk or milk substitute, plain and unsweetened
• 2 cups gluten-free corn flakes*, crushed or ground in a processor (measure first, then crush)
• 2 – 3 tablespoons olive or vegetable oil

* You can also use gluten-free breadcrumbs

Egg Substitute

To make 1 egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons warm water in a bowl. Set aside for 5 minutes.

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1. Slice chicken breasts into strips; if using tenders, remove tendons first then proceed to the next step. Pat dry if wet.
2. Mix flour, starch, salt, and pepper in a shallow bowl; add other spices if using.
3. Place egg or egg substitute and milk in another shallow bowl and beat lightly.
4. Place corn flake crumbs (or gluten-free breadcrumbs) in another shallow bowl.
5. To bread the chicken, take 1 piece of chicken at a time and first dip in flour mixture. Shake excess. Dip in egg and then corn flake crumbs. Place breaded chicken on plate or tray until all chicken is coated.
6. Place 1 tablespoon of oil in a large sauté pan. Heat to medium heat. You should be able to smell the oil. Add one small piece of chicken to the oil. If chicken does not make a sizzle sound, let the pan heat up more.
7. Add chicken pieces to the pan but don’t crowd it. Don’t move chicken; allow to brown. Turn once and cook until heated through. Place on a piece of paper towel on a plate to absorb some of the oil. Use more oil if needed.
8. To keep tenders warm or to crisp up, place tenders on a baking sheet and place in a 350°F oven for 5 – 10 minutes.
9. Serve with So Simple Tomato Sauce, Spicy Orange Sauce, or Barbecue Sauce (see cookbook).