Gluten free chicken tenders are one of those nostalgic foods that bring instant comfort—and now, they’re easier than ever to enjoy without sacrificing flavor or crunch. In this recipe guide, I’ll show you how to make crispy, golden tenders that are 100% gluten-free and absolutely satisfying. From smart breading swaps to simple seasoning tips, this article walks you through every step to help you get perfect results every time. Whether you’re gluten-intolerant or just looking for a healthier twist, you’ll find helpful answers to questions like “Can you eat chicken tenders with celiac disease?” and “Are Real Good tenders gluten-free?”
Table of Contents
1: Gluten Free Chicken Tenders: My Story & Recipe Roots
Why I Had to Rethink My Chicken Tender Game
Gluten free chicken tenders didn’t exist in my Tuscan childhood. Back then, we were all about roasted chicken and simple herb rubs. But after moving to the U.S., I saw how big a role tenders played in American kitchens—especially for kids and busy families. And honestly? I fell in love with them too.
Once I found out I was gluten-intolerant, I thought tenders were off the table for good. Most store-bought versions are coated in wheat flour and deep-fried in shared fryers. But I wasn’t ready to say goodbye to that crispy coating. So I began experimenting in my kitchen, determined to recreate the texture and flavor in a way that made my body feel good.
It took trial and error, but eventually I nailed it. My version of gluten free chicken tenders is just as crispy and juicy as the ones I remembered, only made with wholesome ingredients and safe for those avoiding gluten. I used the same inspiration when I developed my gluten free chicken nuggets recipe, and that one quickly became a reader favorite. They pair perfectly with a side of gluten free dinner rolls or tossed on a salad for a high-protein lunch.
2: Making the Best Gluten Free Chicken Tenders at Home
Choosing the Right Ingredients for a Crispy Finish
Getting that perfect crunch on gluten free chicken tenders starts with your choice of ingredients. The usual all-purpose flour and panko won’t cut it, so we turn to naturally gluten-free alternatives that perform just as well—if not better.
For the breading, a mix of almond flour and crushed gluten-free cornflakes creates an incredibly crispy coating without needing deep frying. If you’re nut-free, crushed rice crackers or even certified gluten-free oats can work beautifully. For the dredge, I use eggs and a bit of Dijon mustard—just enough to help the coating stick while adding a subtle flavor kick.
The key is using simple, clean ingredients. No fillers, no mystery gums. If you’ve tried my no knead gluten free bread or my soft homemade gluten free bread, you already know I’m a big believer in keeping things as whole and nourishing as possible. These tenders are no different.
Tips for Baking or Air-Frying Without Drying Out
A big mistake people make with gluten free chicken tenders is overcooking them. Gluten-free coatings don’t always brown like wheat-based ones, so it’s easy to leave them in the oven or air fryer too long, chasing a color that never comes.
Instead, go by internal temperature and timing. For tenders, 15–18 minutes at 425°F in the oven—or 10–12 minutes in a preheated air fryer at 400°F—usually does the trick. Flip halfway through and lightly spritz with avocado oil spray to boost the crisp factor.
If you want a meal-prep version, make a big batch and refrigerate for up to four days. They reheat well in the air fryer, just like I recommend with leftovers in my chicken meal prep recipes for weight loss. You’ll have protein ready to go without sacrificing that irresistible crunch.
3: Gluten Free Chicken Tenders Variations You’ll Love
Flavor Twists to Keep It Exciting
Once you’ve mastered the base recipe for gluten free chicken tenders, it’s easy to switch things up. Sometimes I crave something spicy, so I’ll mix smoked paprika and cayenne into the breading. Other times, I lean into Italian flavors with dried oregano, basil, and grated Parmesan. The tender is your canvas.
For a zesty take, try coating the tenders in crushed gluten-free tortilla chips and serve them with lime wedges and avocado crema. You can also go Asian-inspired by adding ginger and tamari to the egg wash, then serving them with a sesame dipping sauce—similar to what I did with my gluten free orange chicken. That sweet-and-savory combo always disappears fast.
Tired of the same old dip? Swap ketchup for homemade honey mustard, chipotle mayo, or even a dairy-free ranch. These simple tweaks keep things interesting, and if you’re cooking for kids, they’ll have fun picking their own flavor combos.
Meal Pairings That Work Every Time
Tenders are the star, but the sides make the meal. I love serving mine with roasted veggies and a slice of Trader Joe’s gluten free bread toasted with garlic. If you’re looking for something lighter, a cucumber salad or baked sweet potato fries balance the richness of the tenders beautifully.
Need a quick lunch idea? Wrap the tenders in gluten-free tortillas with lettuce, tomato, and your favorite sauce. Or toss them on a salad with avocado, hemp seeds, and a creamy dressing—it’s a protein-packed bowl that actually satisfies. These ideas aren’t just easy—they help you stretch one batch of tenders into multiple meals.
4: Gluten Free Chicken Tenders for Every Lifestyle
Kid-Friendly, Meal-Prep Friendly, and Celiac Safe
What makes gluten free chicken tenders so special is how versatile they are. Whether you’re cooking for toddlers, teens, or yourself on a tight schedule, they always deliver. Kids love the crispiness and mild flavor—especially when dipped in ketchup or honey mustard. I love that they’re oven-baked, not fried, and free from preservatives you find in most frozen tenders.
They’re also a meal-prep hero. Bake a double batch, store them in an airtight container, and reheat in the air fryer throughout the week. Add to salads, grain bowls, or wraps for a quick lunch. It’s the same strategy I recommend in my gluten free chicken taquitos recipe, which also makes a great freezer-friendly option.
And yes—these tenders are 100% celiac-safe. Just make sure to use certified gluten-free ingredients and avoid cross-contamination. If you’ve read my post on gluten free chicken nuggets, you know how careful I am about this. From the flour blend to the air fryer basket, every detail counts when cooking gluten-free.
When You Need Comfort, Without Compromise
Let’s be real—sometimes, you just want a comforting, crunchy bite of something that reminds you of childhood. Gluten free chicken tenders give you that joy, without making your stomach pay for it later. They’re proof that going gluten-free doesn’t mean giving up your favorites—it just means making them better, more nourishing, and tailored to you.
This is the same spirit that drives recipes like my gluten free carrot cake cupcakes: full of flavor, free of compromise. Whether you’re gluten-free for health, lifestyle, or love, these tenders fit in without missing a beat. And honestly, once you try them, you may never want the gluten version again.
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5: Conclusion
Gluten free chicken tenders prove that comfort food doesn’t need to come with compromise. They’re crispy, juicy, flavorful, and easy to make at home. Whether you’re meal-prepping, feeding picky eaters, or just craving something satisfying, these tenders hit the spot every time. Plus, you can feel good knowing exactly what’s in them.
Ready to try them out? Serve them with a side of gluten free biscuits or pair them with gluten free lasagna soup for a cozy weeknight dinner. However you serve them, one thing’s for sure—you won’t miss the gluten.
Can you eat chicken tenders with celiac disease?
Yes, but only if they’re made with certified gluten-free ingredients and prepared in a safe, cross-contamination-free environment. Traditional chicken tenders are breaded with wheat flour, which contains gluten. For someone with celiac disease, even trace amounts can cause issues. That’s why it’s crucial to use gluten-free flours, coatings, and separate utensils—just like in my recipe. Always double-check ingredient labels to be sure.
What brand of gluten free chicken tenders does Disney use?
Disney has been known to offer allergy-friendly options, including gluten-free chicken tenders from trusted brands like Ian’s Natural Foods or Applegate. That said, availability varies by location, so it’s best to notify staff ahead of time and ask for an allergy-friendly menu. Disney’s chefs are trained to accommodate guests with celiac disease or gluten sensitivity.
Why is fried chicken not gluten-free?
Fried chicken is typically dredged in wheat flour or breadcrumbs, both of which contain gluten. Even if gluten-free flour is used, the oil in shared fryers may be contaminated from previous batches of gluten-containing food. This makes it unsafe for people with gluten intolerance or celiac disease unless it’s made in a dedicated fryer.
Do Real Good chicken tenders have gluten?
Real Good Foods makes high-protein chicken tenders that are marketed as grain-free and gluten-free. However, it’s always important to check the packaging for a certified gluten-free label and any allergen disclaimers. If you have celiac disease, it’s also worth contacting the company to confirm their manufacturing practices.
Is Nando’s gluten-free?
Nando’s does offer gluten-free menu items, including grilled chicken, but their kitchens are not certified gluten-free environments. While they do provide allergen guides, cross-contact is still possible. For those with severe gluten sensitivity or celiac disease, it’s best to review their current allergen policy and ask detailed questions before ordering.
Gluten Free Chicken Tenders
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Crispy, golden, and 100% gluten-free, these chicken tenders bring comfort and flavor without compromise. Perfect for meal prep, family dinners, or a nostalgic treat.
Ingredients
- 1 lb chicken tenders or chicken breasts cut into strips
- 1 cup almond flour or crushed gluten-free cornflakes
- 2 eggs
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Salt and pepper to taste
- Optional: crushed gluten-free tortilla chips or rice crackers for variations
- Avocado oil spray
Instructions
- Preheat oven to 425°F or air fryer to 400°F.
- In one bowl, whisk eggs and Dijon mustard.
- In another bowl, mix almond flour with garlic powder, onion powder, salt, and pepper.
- Dip each chicken strip in the egg mixture, then dredge in the almond flour mixture to coat.
- Place on a baking sheet or in air fryer basket. Lightly spritz with avocado oil spray.
- Bake for 15–18 minutes or air fry for 10–12 minutes, flipping halfway through, until internal temp reaches 165°F.
- Serve hot with your favorite dip or use in wraps, salads, or bowls.
Notes
For nut-free option, use crushed gluten-free rice crackers or certified GF oats. Store leftovers in fridge for up to 4 days; reheat in air fryer for best crisp.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Baked or Air-Fried
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 1g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 115mg