These Gluten Free Chicken Tenders are going to be a staple in your cooking rotation. Not only are they incredibly easy to make, but they also taste amazing! You would never know they're made with "good for you" ingredients. Plus it involves minimal prep time, minimal ingredients, and cooks quickly in the oven or air fryer! Great for anyone who is Gluten Free, Paleo, or on Whole30! (And they're kid friendly!!)
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What makes these chicken tenders healthier?
Most chicken tenders are deep fried in inflammatory oil, but this recipe doesn't require any oil because they are either oven baked or air fried! Plus it's made without grains, gluten, or processed sugar. The flour mixture is a blend of coconut flour, cassava flour, garlic powder, salt, and black pepper. The sauce is Whole30 approved, Paleo friendly, and sweetened with dates! Check out the ingredients below.
Primal Kitchen Hawaiian BBQ Sauce Ingredients
Organic Tomato Puree (Water, Organic Tomato Paste), Organic Pineapple Juice Concentrate, Organic Date Paste, Organic Apple Cider Vinegar, Organic Coconut Aminos (Organic Coconut Syrup, Himalayan Salt), Sea Salt, Organic Yellow Mustard (Water, Organic Vinegar, Organic Mustard Seed, Salt, Organic Turmeric, Organic Paprika), Organic Tapioca Starch, Organic Black Pepper, Natural Smoke Flavor, Organic Ancho Powder, Organic Onion Powder, Organic Garlic, Organic Garlic Powder.
Compared to traditional BBQ Sauce Ingredients
High Fructose Corn Syrup, Distilled Vinegar, Tomato Paste, Modified Food Starch, Contains Less Than 2% Of: Salt, Pineapple Juice Concentrate, Natural Smoke Flavor, Spices, Caramel Color Sodium Benzoate As A Preservative, Molasses, Corn Syrup, Garlic*, Sugar, Tamarind, Natural Flavor.
🍴Ingredient Notes
- Chicken Tenders - You can also swap for regular chicken breasts that are cut into smaller pieces. I prefer the precut smaller pieces because it's less prep work!
- Eggs - The eggs help to bind the breading mixture together - you can not skip this ingredient!
- Cassava Flour - If you're not familiar with cassava flour, it's a great gluten-free flour alternative! It has a very light, powdery texture, and it’s made from Yuca. You can find it on amazon, or at most natural markets. (Whole Foods!)
- Coconut Flour - Coconut flour is one of my favorite grain free flours - especially for savory recipes! You really can't taste the coconut flavor. It works very well with cassava flour to make a nice breading consistency.
- Garlic Powder - If you're not a big fan of garlic you can skip this ingredient. (It gives a very subtle flavor.)
- BBQ or Buffalo Sauce - I used Primal Kitchen Hawaiian BBQ sauce for this recipe! I would also suggest their Buffalo Sauce, and Mango Jalapeño BBQ sauce.
🍴Step by Step Instructions
Flour Coating
- Start by whisking together the cassava flour, coconut flour, garlic powder, salt, and black pepper.
- In a separate bowl, whisk together the eggs.
- Next, dip a piece of chicken into the egg wash, then into the flour mixture, back into the egg wash, and back into the flour mixture. Place the chicken onto a parchment paper lined baking sheet or air fryer. (Repeat for each piece of chicken.)
Cooking
- Once the chicken is prepared, bake at 375 degrees for about 8-10 minutes on each side. I also like to broil them on high for 2 minutes at the end for an extra crispy outer coating! If you're air frying them, I would suggest flipping the tenders around 6 minutes. (It takes less time in the air fryer, and they will come out much crispier.)
- Let them cool for a few minutes, and then place the chicken tenders in a large bowl.
- Pour about ¼ cup of barbeque sauce or buffalo sauce into the bowl, and mix together until they're completely covered. Serve warm!
Frequently Asked Questions
You do not need an air fryer for this recipe, but I highly recommend it! An air fryer is great for cooking faster, and keeping the meat juicy and tender while crisping the outside with no oil! If you don't have an air fryer you can certainly bake them in the oven, but they don't get as crispy.
The tenders are great on their own, but I always like to serve vegetables with my meals! Which usually includes air fried, roasted, or steamed vegetables. I've also served the tenders with a side of mashed avocado - highly recommend!
Yes! Most chicken tenders are deep fried in inflammatory oil, but this recipe doesn't require any oil because they are either oven baked or air fried! Plus it's made without grains, gluten, or processed sugar. The flour mixture is a blend of coconut flour, cassava flour, garlic powder, salt, and black pepper. The sauce is Whole30 approved, Paleo friendly, and sweetened with dates!
As you can see in the process shots, when you bake the tenders they will still have some flour spots where the breading didn't absorb into the egg wash as much. Don't worry about it! Once you toss them in the sauce, you will not notice.
How to store & reheat leftovers
If you have leftovers, they can easily be stored in an air tight container in the refrigerator. (For about 5 days.) I have not tried freezing the chicken tenders, but I imagine they would freeze great! To reheat leftovers, you can microwave them, bake them for a few minutes, or pop them in the air fryer for about 5 minutes! (My personal favorite option.)
More healthy chicken recipes!
- Crispy Teriyaki Chicken Wings
- Simple Balsamic Chicken Salad - Whole30, Paleo
- Healthy Balsamic Mushroom Sauce with Chicken
- Crispy Paleo Chicken Nuggets
Recipe
Gluten Free Chicken Tenders
Equipment
- Oven or Air Fryer
- Parchment Paper
- Baking Sheet
- Small Mixing Bowls
Ingredients
- 2 Eggs
- ¼ Cup Cassava Flour
- 3 Tablespoons Coconut Flour
- ½ Teaspoon Garlic Powder
- ½ Teaspoon Salt
- ¼ Teaspoon Black Pepper
- BBQ or Buffalo Sauce I used Primal Kitchen Hawaiian BBQ sauce for this recipe!
- 1 Pound Chicken Tenders Or chicken breasts cut into smaller pieces.
Instructions
Flour Coating
- Start by whisking together the cassava flour, coconut flour, garlic powder, salt, and black pepper.
- In a separate bowl, whisk together the eggs.
- Next, dip a piece of chicken into the egg wash, then into the flour mixture, back into the egg wash, and back into the flour mixture. Place the chicken onto a parchment paper lined baking sheet or air fryer. (Repeat for each piece of chicken.)
Cooking
- Once the chicken is prepared, bake at 375 degrees for about 8-10 minutes on each side. I also like to broil them on high for 2 minutes at the end for an extra crispy outer coating! If you're air frying them, I would suggest flipping the tenders around 6 minutes. (It takes less time in the air fryer, and they will come out much crispier.)
- Let them cool for a few minutes, and then place the chicken tenders in a large bowl.
- Pour about ¼ cup of barbeque sauce or buffalo sauce into the bowl, and mix together until they're completely covered. Serve warm!
Notes
Frequently Asked Questions
How to store & reheat leftovers
If you have leftovers, they can easily be stored in an air tight container in the refrigerator. (For about 5 days.) I have not tried freezing the chicken tenders, but I imagine they would freeze great! To reheat leftovers, you can microwave them, bake them for a few minutes, or pop them in the air fryer for about 5 minutes! (My personal favorite option.)Nutrition
After you make these Gluten Free Chicken Tenders, make sure to leave a comment & rate the recipe! Your feedback is helpful for me, and for anyone planning to try this recipe. I hope you love them as much as I do! xo Mariah
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SO YUMMY!! I used the primal kitchen buffalo sauce and air fried them. They came out great! Thanks!
I love the primal kitchen buffalo sauce! SO glad you liked the recipe. xo Mariah