These gluten-free baked chicken tenders are crispy on the outside and juicy on the inside. Perfect for healthy lunches, meal prep, or dipping into your favorite sauces—without the gluten or deep frying.
Introduction
Chicken tenders don’t have to be fried in oil or coated in white flour to be delicious. With this easy recipe, you’ll get crispy, golden-brown baked chicken tenders that are naturally gluten-free, lower in fat, and packed with flavor.
Whether you’re feeding picky eaters, meal prepping for the week, or just craving something crunchy and comforting, these gluten-free baked chicken tenders are the perfect solution. They’re made with simple, whole ingredients, and come together fast with just a few basic steps.
Instead of regular breadcrumbs or flour, this recipe uses a gluten-free alternative like almond flour, crushed rice crackers, or gluten-free panko for a crunchy coating that bakes up beautifully. No air fryer or deep fryer needed—just your oven, a baking sheet, and a few pantry staples.
The best part? These tenders are baked, not fried—so you can enjoy all the texture of crispy chicken without the heaviness or grease. They’re also perfect for dipping in your favorite clean sauces like honey mustard, Greek yogurt ranch, or avocado aioli.
Let’s break down the full recipe and everything you need to make these your new go-to weeknight dinner.
🍳 Equipment You’ll Need
- Large baking sheet
- Wire rack (optional, for extra crispiness)
- 2 mixing bowls
- Whisk or fork
- Tongs or fork
- Parchment paper
- Chef’s knife and cutting board (if cutting chicken)
🛒 Ingredients For Gluten-Free Baked Chicken
- 1.5 lbs boneless, skinless chicken breasts or tenderloins
- 1 cup gluten-free breadcrumbs, panko, or crushed rice crackers
- ½ cup almond flour (or oat flour for nut-free option)
- 2 large eggs
- 1 tbsp olive oil or avocado oil
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp paprika
- ½ tsp sea salt
- ¼ tsp black pepper
- Optional: pinch of chili powder or dried herbs (oregano or thyme)
🕒 Prep & Cook Time
- Prep Time: 15 minutes
- Cook Time: 20–25 minutes
- Total Time: About 40 minutes
Instructions For Gluten-Free Baked Chicken
1. Preheat the Oven
Preheat your oven to 425°F (218°C). Line a baking sheet with parchment paper. If you want extra crispy tenders, place a wire rack over the sheet to allow air circulation.
2. Prepare the Coating Stations
In one bowl, whisk the eggs with olive oil. In another bowl, combine the gluten-free breadcrumbs, almond flour, and seasonings (garlic powder, onion powder, paprika, salt, pepper, and any optional spices).
3. Prep the Chicken
If using chicken breasts, slice them into strips about 1 inch wide. Pat them dry with paper towels to help the coating stick.
4. Dredge the Chicken
Dip each piece of chicken into the egg mixture, then into the breadcrumb mixture. Press lightly to coat both sides evenly.
5. Bake the Tenders
Place the coated tenders on the prepared sheet. Bake for 20–25 minutes, flipping halfway through, until golden and cooked through. Chicken should reach 165°F (74°C) at the thickest point.
6. Let Rest & Serve
Let the tenders cool for 2–3 minutes before serving with your favorite dipping sauce.
Health Benefits of Gluten-Free Baked Chicken Tenders
These aren’t just tasty—they’re good for you, too. Here’s why this recipe fits into a healthy lifestyle:
1. Gluten-Free & Grain-Conscious
Whether you have celiac disease or just feel better without gluten, these tenders skip traditional breadcrumbs and wheat flour. Almond flour or oat flour keeps things light and allergy-friendly.
2. Baked, Not Fried
Baking uses much less oil than deep frying. That means fewer calories, less saturated fat, and no greasy coating.
3. Good Source of Lean Protein
Chicken breast or tenderloins are high in protein and low in fat. Protein helps with muscle growth, appetite control, and energy balance.
4. Healthy Fats
Using olive oil or avocado oil adds heart-healthy monounsaturated fats.
5. Simple Ingredients, No Junk
This recipe is free from refined flour, added sugar, and processed additives. It’s clean comfort food at its best.
Nutrition Info (Per 2–3 tenders)
- Calories: ~230
- Protein: 24g
- Fat: 10g
- Carbs: 8g
- Fiber: 2g
- Sugar: <1g
- Sodium: ~280mg
Note: Nutrition may vary slightly depending on breadcrumb brand and flour type.
🍽️ Serving Ideas For Gluten-Free Baked Chicken
These tenders go well with a variety of clean sides and dips. Here are a few ideas:
Sides:
- Sweet potato fries or wedges
- Roasted broccoli or carrots
- Cauliflower rice or brown rice
- Cucumber and tomato salad
- Mashed potatoes or coleslaw (dairy-free)
Dips:
- Honey mustard made with Greek yogurt
- Avocado or guacamole
- Yogurt ranch
- Hummus
- Spicy ketchup or sriracha mayo
Storage & Meal Prep For For Gluten-Free Baked Chicken
Refrigerate:
Store leftovers in an airtight container for up to 4 days.
Freeze:
Freeze cooled tenders on a tray, then store in a zip bag or airtight container for up to 2 months.
Reheat:
Reheat in a 400°F oven or air fryer for 5–7 minutes. This helps restore crispiness. Avoid the microwave for best results.
Recipe Variations Of For Gluten-Free Baked Chicken
Want to switch things up?
- Nut-Free – Use oat flour or rice flour instead of almond flour.
- Extra Crispy – Add crushed gluten-free cornflakes or chickpea crumbs to the coating.
- Cheesy – Mix in 2 tbsp grated parmesan for a salty kick.
- Spicy – Add a pinch of cayenne or hot sauce to the egg wash.
- Lemon-Herb – Add lemon zest and dried thyme to the coating.
Frequently Asked Questions
Can I make these egg-free?
Yes! Substitute the eggs with unsweetened plant-based milk and a tablespoon of mustard or mayo.
Are these Whole30 or Paleo?
Use almond flour and grain-free coating (like crushed pork rinds) to make them Paleo and Whole30-friendly.
Can I use an air fryer?
Absolutely. Cook at 400°F for 12–15 minutes, flipping halfway.
What’s the best gluten-free breadcrumb?
Look for ones made from rice, chickpeas, or quinoa. You can also crush gluten-free crackers or cereal as a DIY option.
📚 References
- WebMD–Health Benefits of Chicken
- Celiac Disease Foundation – Gluten-Free Labeling
- Harvard T.H. Chan – Fats and Cholesterol
- Cleveland Clinic – Why Are Fried Foods So Bad for You?
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