If you’re craving a crispy, delicious meal that’s both gluten-free and easy to make, baked chicken tenders are the perfect choice. You can customize them with various chicken tender variations by experimenting with different spices or coatings.
For gluten-free alternatives, consider using crushed gluten-free crackers or almond flour for the breading. The preparation is straightforward, starting with a simple breading process that guarantees each tender is evenly coated. Baking method ensures a healthier option without sacrificing flavor. Plus, they’re a hit with both kids and adults, making them an ideal meal for any occasion.
Serve with a tasty dipping sauce, and you’ll have a satisfying dish everyone will love!
What ingredients do you need?
To create your delicious baked gluten-free chicken tenders, you’ll need a handful of essential ingredients. Gather these items to make your cooking experience smooth and enjoyable:
- 8 chicken breast tenders
- ½ cup gluten-free rice flour
- 2 large eggs
- 2 cups gluten-free rice cereal
- Optional: honey mustard sauce for serving
You can also consider ingredient substitutions like almond flour instead of rice flour for a different texture. Additionally, the chicken breast tenders used in this recipe are sourced from chickens raised with humane practices, ensuring no antibiotics are ever used.
While baking is the primary cooking method, you could use avocado oil for frying if you prefer.
Don’t forget the seasoning essentials like kosher salt, black pepper, garlic powder, and paprika to elevate the flavor of your tenders.
Step by Step Instructions
Start by preparing your breading mixture, which is essential for achieving that crispy coating.
Combine crushed crackers and pumpkin seeds in a bag, then mix coconut flour, almond flour, and spices in a bowl, adding milk for texture. Did you know that the crispy texture of these chicken fingers comes from using almond flour crackers and pumpkin seeds?
Use a food processor to create bread crumbs from cereal and spices.
- Try different chicken tender variations for added flavor.
- Experiment with alternative breading like corn flakes or rice flour.
- Guarantee complete coverage by dipping chicken in egg first.
- Press the chicken tenders into the breading mixture firmly.
- Preheat the oven and get ready to bake at 400°F for a perfect crunch.
Cooking Tips
Once you’ve prepped your chicken tenders, it’s time to focus on cooking tips that will elevate your dish.
Start with fresh chicken breasts for better coating adherence. Cut the strips uniformly and pound them thin for even cooking and a crispier coating.
When coating, whisk eggs with tapioca starch, then dip the chicken before adding gluten-free breadcrumbs.
Preheat your oven to 400°F and line a baking sheet with parchment, placing a wire rack on top for maximum air flow. This guarantees even baking and prevents sogginess.
Enhance your flavor profiles by seasoning the breading with paprika and garlic powder, or marinating in buttermilk with hot sauce for added moisture and taste.
Serving Suggestions
Serving gluten-free chicken tenders opens up a world of delicious possibilities for your meals. You can serve them as a main course alongside lemon wedges, salads, roasted vegetables, or mashed potatoes for a well-rounded dinner.
For a fresh twist, try placing the tenders on top of mixed greens and cherry tomatoes, using honey mustard sauce as a dressing. If you’re in the mood for something different, wrap them in a gluten-free tortilla with avocado and lettuce or pop them into a sandwich.
As appetizers, serve them with an array of dipping sauces, making for fun, creative pairings at gatherings. No matter the serving style, these tenders are sure to be a hit!
Storing
To keep your gluten-free chicken tenders fresh and delicious, proper storage is key.
If you’ve prepared but not baked them, store the coated tenders in an airtight container in the refrigerator for up to 24 hours. Remember to keep them separated to prevent sticking.
After baking, let the tenders cool completely, then refrigerate them in an airtight container within 2 hours. They’ll stay fresh for up to 3 days.
For longer storage, use freezing methods: freeze uncooked tenders on a baking sheet for an hour before transferring them to a freezer bag, where they can last up to 3 months.
Baked tenders can be frozen for up to 2 months—just cool and store them properly.
Health Benefits
Baked gluten-free chicken tenders offer a wealth of health benefits that make them a smart choice for your meals.
With about 24g of protein per 100g serving, these tenders support muscle recovery and help maintain your muscle mass. Their high nutritional value also includes essential vitamins like B6 and B12, which boost energy production and nerve function.
Plus, they’re a good source of selenium and iron, vital for overall health and well-being. By baking instead of frying, you avoid the unhealthy fats associated with traditional chicken tenders, reducing your risk of heart disease.
This method keeps your meal low in calories while still providing the nutrients your body needs for peak performance and recovery.
What to serve with it
When you’re looking for the perfect accompaniments for your gluten-free chicken tenders, consider a variety of options that enhance both flavor and nutrition.
Start with a fresh side salad, like mixed greens drizzled with a light vinaigrette. Roasted vegetables or steamed broccoli can add color and balance to your plate.
For a hearty option, serve alongside quinoa or brown rice to boost fiber intake.
Don’t forget the dipping sauces! Honey mustard is a classic choice, but you might also enjoy Greek yogurt ranch dressing or a spicy Thai peanut sauce.
Baked sweet potato fries provide a crunchy side that pairs well with the tenders, making your meal both satisfying and delicious.
