Ditch the deep fryer and try this baked recipe for healthy, gluten-free chicken tenders. Thanks to gluten-free panko breadcrumbs, these chicken tenders are crispy without any frying at all!
Gluten-Free Chicken Tenders
Chicken tenders aren’t just for kids! Like Gluten-Free Chicken Nuggets, they’re a popular item on most restaurant kids’ menus, but chicken tenders are loved by all ages.
This gluten-free version is baked so they’re healthier than anything you order at restaurants. The recipe takes just over 30 minutes and there’ll be enough to serve the entire family (and possibly even have some leftovers to freeze for a quick lunch the next day!).
See how easy these gluten-free chicken tenders are to make in the detailed recipe and step-by-step photos.
Ingredients
- Chicken Breasts: Make sure you’re using fresh, not frozen chicken breasts. The mixture won’t stick to thawed chicken breasts that have too much moisture.
- Mayonnaise: Keeps the the chicken juicy and tender.
- Gluten-Free Flour: Thickens the sauce mixture so it better sticks to the chicken.
- Egg: Also helps the panko breadcrumbs stick to the tenders.
- Garlic and Onion Powders: Add flavor.
- Paprika: Adds a mild, peppery aroma.
- Salt: Enhance all the flavors.
- Black Pepper: Gives the tenders a slight kick.
- Gluten-Free Panko Breadcrumbs: The key to a nice crispy coating.
How to Make Gluten-Free Chicken Tenders
- Trim any excess fat off the chicken breasts, then cut into strips about 4 inches long, 1 ½ inches wide, and ½ inch thick. Try to make all chicken strips similar in size so they bake at the same rate. Set aside.
- In a large bowl, stir together mayonnaise, gluten-free flour, egg, garlic powder, onion powder, paprika, salt, and ground black pepper. Stir until smooth and thoroughly combined.
- Add the chicken to the mixture and toss until the tenders are uniformly coated. Let this sit for 10 minutes.
- Preheat oven to 400°F. Line a large baking sheet with parchment paper. Place the panko breadcrumbs on a large plate and coat the chicken tenders one piece at a time. Use a fork to gently press the panko into the chicken so the crumbs stick on well.
- As each chicken tender is coated, gently shake off any excess panko and place the chicken tender onto the prepared baking sheet.
- Once all chicken tenders are coated in panko, place the baking sheet into the oven and bake for 15 to 18 minutes. The chicken tenders are done once the crust is lightly golden brown and the internal temperature reaches 165°F.
Tips for Making the Best Gluten-Free Chicken Tenders
- Cut the chicken into similar-sized strips so they all bake at the same speed..
- Let the chicken tenders sit in the sauce mixture for at least 10 minutes before coating them in panko. If you need to leave the chicken tenders in the sauce for longer than 10 minutes, cover the bowl with food-safe plastic wrap and place it in the fridge until you are ready to coat in the breadcrumbs.
Gluten-Free Flour
We researched and tested the best gluten-free flours on the market to use for anything you’re looking to bake.
How Long Does It Take to Make Gluten-Free Chicken Tenders?
Including the time the chicken needs to sit in the sauce mixture, it takes a bit more than half an hour from the time you start prepping the recipe to the time you remove the cooked chicken tenders from the oven.
How Long Are Gluten-Free Chicken Tenders Good For?
Gluten-free chicken tenders are best when eaten fresh as the panko crust gets soggy after refrigeration. If sealed well in a food-safe container, gluten-free chicken tenders can last in the fridge for up to 3 days.
Can I Freeze Gluten-Free Chicken Tenders?
Yes, you can absolutely freeze gluten-free chicken tenders! Bake and allow to cool completely before transferring to an airtight food-safe container or zip-top bag. They can be frozen for up to 2 months. To reheat, place in the oven for about 15 minutes at 400°F. You can reheat in the microwave, but the results won’t be as juicy and crunchy.
Ingredients Substitutions
- Panko breadcrumbs are the best choice for crispy chicken tenders, but if you can’t find gluten-free panko, you can substitute with regular gluten-free breadcrumbs. Just make sure they’re processed down to a fine crumb.
- Feel free to mix up the seasonings! Instead of the garlic powder, onion powder, and paprika, try substituting a tablespoon of Italian seasoning or Herbs de Provence.
Gluten-Free Chicken Tenders
Homemade gluten-free chicken tenders are quick, easy, and healthier than restaurant versions. Make a big batch and freeze them to have on hand for a speedy, kid-friendly dinner.
More Delicious Gluten-Free Chicken Recipes to Try!
- Gluten-Free Homemade Chicken Nuggets
- Gluten-Free Chicken Parm
- Gluten-Free Buffalo Chicken Bites
- Gluten-Free Southern Fried Chicken
- Gluten-Free Orange Chicken
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Gluten-Free Chicken Tenders
Ingredients
- 2 pounds boneless, skinless chicken breasts
- ¼ cup mayonnaise
- ¼ cup gluten-free flour
- 1 large egg
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 3 cups gluten-free panko breadcrumb
Instructions
- Trim any excess fat off the chicken breasts, then cut into strips about 4 inches long, 1 ½ inches wide, and ½ inch thick. Try to make all chicken strips similar in size so they bake at the same rate. Set aside.
- In a large bowl, stir together mayonnaise, gluten-free flour, egg, garlic powder, onion powder, paprika, salt, and ground black pepper. Stir until smooth and thoroughly combined.
- Add the chicken to the mixture and toss until the tenders are uniformly coated. Let this sit for 10 minutes.
- Preheat oven to 400°F. Line a large baking sheet with parchment paper.
- Place the panko breadcrumbs on a large plate and coat the chicken tenders one piece at a time. Use a fork to gently press the panko into the chicken so the crumbs stick on well. As each chicken tender is coated, gently shake off any excess panko and place the chicken tender onto the prepared baking sheet.
- Once all chicken tenders are coated in panko, place the baking sheet into the oven and bake for 15 to 18 minutes. The chicken tenders are done once the crust is lightly golden brown and the internal temperature reaches 165°F.
Notes
- Cut the chicken into similar-sized strips so they all bake at the same speed..
- Let the chicken tenders sit in the sauce mixture for at least 10 minutes before coating them in panko. If you need to leave the chicken tenders in the sauce for longer than 10 minutes, cover the bowl with food-safe plastic wrap and place it in the fridge until you are ready to coat in the breadcrumbs.
- To store: Gluten-free chicken tenders are best when eaten fresh as the panko crust gets soggy after refrigeration. If sealed well in a food-safe container, gluten-free chicken tenders can last in the fridge for up to 3 days.
- To freeze: Bake and allow to cool completely before transferring to an airtight food-safe container or zip-top bag for up to 2 months.
- To reheat: Place in the oven for about 15 minutes at 400°F.
- Mama says, “Make sure to always check your labels!”
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