Gluten Free Chicken Tenders
These Gluten Free Chicken Tenders are a cozy, reliable recipe for autumn evenings featuring a crunchy gluten-free breading, perfect for dipping and pairing with seasonal sides.
Ingredients
For the Chicken Tenders
- 1.5 pounds chicken tenderloins or boneless breast cut into strips Pat dry for better coating.
- 1 cup gluten-free breadcrumbs Store-bought or homemade.
- 0.5 cup gluten-free all-purpose flour
- 2 large eggs, beaten
- 0.5 cup grated Parmesan cheese For richer crusts, increase Parmesan.
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon kosher salt
- 0.25 teaspoon black pepper
- 3 tablespoons olive oil or avocado oil for pan-frying
- to taste chopped fresh parsley for garnish Optional.
Instructions
Preparation
- Pat the chicken strips dry with paper towels.
- Set up a dredging station: Place gluten-free flour in one shallow bowl, beaten eggs in a second, and a mixture of breadcrumbs, Parmesan, paprika, garlic powder, onion powder, salt, and pepper in a third.
Dredging
- One at a time, coat each chicken strip in flour, shake off excess, dip in egg, then press into the breadcrumb mixture to fully coat. Set on a baking sheet.
Cooking
- Heat 3 tablespoons of oil in a large skillet over medium heat.
- Add tenders without crowding the pan; cook in batches if needed.
- Cook for 3-4 minutes per side until golden brown and cooked through (to an internal temperature of 165°F / 74°C).
Serving
- Transfer cooked tenders to a wire rack or paper towel-lined plate to drain for a few minutes.
- Garnish with parsley and serve warm with apple cider slaw or your favorite dip.
Notes
Refrigerate cooled tenders in an airtight container for up to 3 days. Reheat in a 375°F oven for 8-10 minutes. Freeze cooked tenders on a sheet tray until solid and transfer to a freezer bag for up to 2 months; reheat from frozen in a 400°F oven for 12-15 minutes.
Nutrition
Serving: 1gCalories: 380kcalCarbohydrates: 24gProtein: 30gFat: 18gSaturated Fat: 4gSodium: 540mgFiber: 2gSugar: 1g
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