Ingredients
Scale
- 1 lb chicken tenders (or chicken breast strips)
- ½ cup rice flour (or GF all-purpose flour)
- 2 eggs (or flax eggs or buttermilk)
- 1 cup gluten-free breadcrumbs (or crushed cornflakes, almond flour)
- 1 tsp garlic powder (or onion powder/smoked paprika)
Instructions
- Preheat oven to 400°F (200°C) or air fryer to 375°F.
- Set up a breading station with rice flour in one bowl, beaten eggs in another, and breadcrumbs in a third.
- Dredge each chicken tender in flour, dip in egg, then coat with breadcrumbs. Press coating gently to stick.
- Place tenders on a parchment-lined baking sheet or air fryer tray. Lightly spray with oil.
- Bake for 18–20 minutes or air fry for 10–12 minutes, flipping halfway, until golden and cooked through.
- Let rest on a wire rack before serving for maximum crispiness.
Notes
Serve hot with dips like dairy-free ranch or honey mustard. Great for wraps, meal prep, or lunchboxes. You can use crushed cornflakes for extra crunch or almond flour for a low-carb version.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3-4 tenders
- Calories: 290
- Sugar: 1g
- Sodium: 310mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 95mg