Gluten-Free Chicken Tenders Recipe: Crispy, Easy, and Kid-Friendly

Gluten-free chicken tenders became a favorite in my kitchen after making them for my nephew’s birthday. I wanted something crispy, fun, and kid-approved—without the gluten. The result? No leftovers and lots of recipe requests.

In this guide, you’ll discover how to make gluten free chicken tenders from scratch—covering ingredients, cooking steps, and tips for making them healthy, crispy, and totally craveable.

Table of Contents

1. Definition and History of Gluten-Free Chicken Tenders

Gluten-free chicken tenders are a classic comfort food made without wheat-based flour or breadcrumbs. Instead, they use gluten-free alternatives like rice flour or crushed cornflakes, offering the same crispy bite without the gluten.

As gluten-free diets became more common, especially for kids and families, recipes like these became kitchen staples. Like our gluten-free and dairy-free breakfast pizzas, these tenders are a safe, tasty choice for those with food sensitivities.

2. Ingredients of Gluten-Free Chicken Tenders

Here’s what you’ll need to make crispy, juicy gluten-free chicken tenders:

Ingredient	Quantity	Substitute
Chicken tenders	1 lb	Chicken breast strips
Gluten-free breadcrumbs	1 cup	Crushed cornflakes or almond flour
Eggs	2	Flax eggs or buttermilk (for coating)
Rice flour	½ cup	Cornstarch or GF all-purpose flour
Garlic powder	1 tsp	Onion powder or smoked paprika

These pantry staples keep the tenders crisp on the outside and tender inside. Want something sweet to follow? Try our gluten-free strawberry muffins—they’re a perfect dessert pairing.

3. Instructions on How to Cook Gluten-Free Chicken Tenders

Step 1: Preheat your oven to 400°F (200°C) or set your air fryer to 375°F.

Step 2: Set up a breading station with rice flour in one bowl, beaten eggs in another, and gluten-free breadcrumbs in a third.

Step 3: Dredge each chicken tender in flour, dip in egg, then coat with breadcrumbs. Press gently to help the coating stick.

Step 4: Arrange tenders on a parchment-lined baking sheet or air fryer tray. Spray lightly with oil.

Step 5: Bake for 18–20 minutes or air fry for 10–12 minutes, flipping halfway, until golden and cooked through.

Pro Tip: Let them rest on a wire rack for max crispiness.

Looking for a cool dessert to serve after? These gluten-free dairy-free ice cream sandwiches are always a hit!

4. How to Serve Gluten-Free Chicken Tenders

Gluten-free chicken tenders are best served hot and crispy with your favorite dips—think dairy-free ranch, honey mustard, or spicy ketchup. Add sweet potato fries or a simple side salad for a balanced plate.

They also work great in wraps, lunchboxes, or as party finger food. For a fun and flavorful brunch combo, pair them with gluten-free and dairy-free breakfast pizzas on the side.

5. General Benefits of Gluten-Free Chicken Tenders

Gluten-free chicken tenders offer more than just flavor—they’re packed with protein, naturally lower in carbs (depending on the coating), and safe for those with gluten intolerance or celiac disease.

Baking or air frying makes them lighter than traditional fried versions. Plus, they’re easy to meal prep and kid-approved. For a fun dessert afterward, our gluten-free lemon raspberry bread adds a perfect citrusy finish.

6. FAQs About Gluten-Free Chicken Tenders

Still hungry? Treat yourself to gluten-free dairy-free ice cream sandwiches to finish the meal right.

Conclusion

Gluten-free chicken tenders are the perfect blend of crispy, comforting, and clean. Whether you’re cooking for kids, avoiding gluten, or just craving a healthier take on a classic, this recipe delivers every time. With simple ingredients and easy steps, these tenders are sure to become a family favorite.

Give them a try, add your favorite twist, and don’t forget to explore more recipes at First Try Recipes—your go-to for fun, allergy-friendly meals.

Print

Follow more tasty recipes on Facebook and Instagram!