Gluten-Free Chicken Tenders

These gluten-free chicken tenders are crispy on the outside, juicy on the inside, and packed with flavor! Made with almond flour and tapioca flour, they have the perfect crunch—without the gluten. Plus, they’re pan-fried in healthy oil for a golden, crispy coating that rivals any fast-food version. 🍗✨

Whether you’re making them for kids, game day, or just a satisfying dinner, this recipe is quick, easy, and seriously addictive!

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Ingredients You Need

• Coconut oil or avocado oil – A high-heat oil for perfect frying.
• Chicken tenderloins – Perfectly sized for frying, but you can also use chicken thighs or wings!
• Eggs – Helps the coating stick for that crispy texture.
• Almond flour & tapioca starch (flour) – The perfect gluten-free breading that crisps up beautifully.
• Garlic powder & paprika – Adds flavor and a little color.
• Salt & black pepper – Essential seasonings to enhance taste.

How to Make Gluten Free Chicken Tenders

1️⃣ Prep the chicken: Pat the chicken strips dry with a paper towel and set aside. Prepare a paper towel-lined plate for cooling.

2️⃣ Set up your dredging station: In a medium shallow bowl, whisk eggs together. In second bowl, mix almond flour, tapioca flour and spices.

3️⃣ Heat the oil: Add coconut oil or avocado oil to a large frying pan over medium heat. The oil should reach 325°F-350°F—hot enough for frying but not smoking.

4️⃣ Bread the chicken: Dip each chicken tender in the flour mixture, coating well. Then dip it into the egg mixture. Dip it back into the flour mixture again for a thicker, crunchier coating.

5️⃣ Fry to perfection: Check the internal temperature with a thermometer—it should read 165°F. Place chicken tenders in the hot oil and cook for 3 minutes per side, or until crispy and golden brown.

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4.74 from 23 votes

Gluten Free Chicken Tenders

Prep: 10 minutes mins

Cook: 6 minutes mins

These gluten-free chicken tenders are crispy, juicy, and so easy to make! Whether you fry, bake, or air fry them, they’re guaranteed to be a hit. Serve them up with your favorite dips and enjoy!

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Molly Thompson

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Servings: 4

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Ingredients

• ▢ 1 lb chicken tenderloins
• ▢ 2 large eggs
• ▢ 1 cup almond flour
• ▢ 1/3 cup tapioca flour
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon paprika
• ▢ 1 teaspoon salt
• ▢ ¼ teaspoon pepper
• ▢ Avocado oil for frying coconut oil works too

Instructions 

• Pat the chicken dry with a paper towel and set aside. Place a paper towel lined plate next to the pan and set aside.
  1 lb chicken tenderloins
• Whisk the eggs together in a medium bowl then combine the almond flour, tapioca flour garlic powder, onion powder, paprika, salt and pepper in a separate medium bowl and mix well.
  2 large eggs, 1 cup almond flour, 1/3 cup tapioca flour, 1 teaspoon garlic powder, 1 teaspoon paprika, 1 teaspoon salt, ¼ teaspoon pepper, 1 teaspoon onion powder
• Add the oil to a large frying pan and heat until sizzling and very hot. The oil should be between 325°F and 350°F. Any cooler and the coating won’t stay on the chicken and if it’s too hot the oil will smoke and burn.
  Avocado oil for frying
• Once the oil is hot, using one hand, add a piece of chicken to the flour mixture then dip in the eggs and cover completely. Transfer back to the flour mixture and dredge until a thick coat of flour covers the chicken. Working in batches if necessary, place the chicken in the hot oil and cook until brown on each side and no longer pink in the center—about 3 minutes on each side, or until an internal thermometer reads 165°F. Continue checking the oil temperature and adjusting heat to keep it hot enough once you add the chicken.
• When each chicken tender is done, transfer to the paper towel lined plate to cool. If you need to do another batch, check the oil for any bits of coating that fell off. If there is a lot, discard oil and bits and heat more oil to avoid the second batch burning. Repeat the process with the next batch. Allow to cool on the paper towel before serving. See notes for honey mustard recipe.

Last step! If you make this, please leave a review letting us know how it was!

Notes

Oven Baked Chicken Tenders. Bake at 425  on a sheet pan lined with parchment paper for 12-15 minutes, or until the internal temp reaches 165.

Air Fryer. Spray  the air fryer and preheat it to 400.  Air fry the chicken tenders at 400 for 12-15 minutes, or until they reach 165.

Chicken Breasts. Whole chicken breasts are thick and can cook unevenly, slice them in half lengthwise to create to thinner chicken cutlets then pound them into an even thickness and slice them into strips. 

Drumsticks and Thighs.  You can make gluten free chicken thighs and wings by breading them and cooking at 350°F for 7-8 minutes on each side, or until the intermal temperature with a meat thermometer reaches 165.

Honey Mustard. Mix 1/4 cup of honey, yellow mustard, mayo, and 1 Tbsp lemon juice in a bowl until combined.

To Store: Store leftovers in the fridge for up to 4 days in an airtight container.

To Reheat: reheat leftover tenders in the oven at 375°F for 10 minutes or in the air fryer for 5-7 minutes, or until heated through.

 

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Nutrition

Serving: 1serving | Calories: 436kcal | Carbohydrates: 6.8g | Protein: 32.9g | Fat: 21.2g | Cholesterol: 175.7mg | Sodium: 668.8mg | Fiber: 1.3g | Sugar: 1.2g

Nutrition information is automatically calculated, so should only be used as an approximation.

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