How to Cook Gluten Free Chicken Tenders?

Gluten is a protein that occurs in grains like wheat, rye and barley. The glue holds bread, cookies, and other baked goods together and gives them a chewy texture. However, for those who have celiac disease or gluten intolerance, eating wheat, barley or rye can cause damage to the small intestine. Their bodies cannot properly absorb nutrients from food, which can lead to malnutrition. The only treatment for celiac disease is to follow a gluten-free diet.

Gluten-free chicken tenders ( are the most popular chicken recipes worldwide. You can enjoy your weekend with the most savory food served with homemade sauce. Let's try how to cook this healthy food.

Prep time: 10 minutes

Cooking time: 20 minutes

Total time: 30 minutes

Cooking difficulty: Easy, quick, and simple

Serving: 8 persons 

What is The Nutrition Status of This Simple Recipe?

Servings Per Recipe: 8 persons

  • Calories: 109 Kcal 
  • Carbohydrates: 11 g 
  • Sugar: 0.4 g
  • Dietary Fiber: 1 g 
  • Fat: 5 g 
  • Protein: 5 g 
  • Potassium: 20 mg 
  • Cholesterol: 49 mg 
  • Saturated Fat: 1 g 
  • Sodium: 195 mg

Which Ingredients are Needed to Prepare The Tasty Food?

For Chicken Strips:

  • Chicken breast tenders (8 pieces)
  • 2 large eggs whisked
  • Gluten-free rice flour (½ cup)
  • Gluten-free rice cereal (2 cups)
  • Splash non-dairy milk
  • Kosher salt (1 ¼ tsp)
  • Garlic powder (1 ½ tsp)
  • Black pepper (½ tsp)
  • Paprika (½ tsp)
  • Onion powder (½ tsp)

For Honey Mustard Sauce:

  • Homemade Paleo Mayonnaise (½ cup)
  • Whole-grain or spicy brown mustard (1 ½ tsp)
  • Dijon mustard (1 tbsp)
  • Garlic powder (½ tsp)
  • A pinch of kosher salt to flavor
  • Honey (1 heaping tbsp)
  • A pinch of black pepper to taste

What are The Step-by-step Directions for Making Gluten Free Chicken Tenders?

For chicken strips:

Step 1: First, warm up the oven to 425° F. Row a baking sheet to the oven with foil paper. 

Step 2: Now, take a large bowl. Add gluten-free rice flour and eggs to the bowl and whisk them together. 

Step 3: Then add seasonings, spices, and cereals to another bowl and make breadcrumbs.

Step 4: It's time to coat the chicken. Take chicken pieces one by one and drop them into the egg and flour mixture.  

Step 5: After that dip the coated chicken tenders into the cereal-spices mixture.

Step 6: Now, put the covered chicken strips on the baking sheet. Use cooking spray if you have. 

Step 7: Then it's time for baking. Fall the covered chicken strips into the hot oil slowly one by one. Toast them for up to 10 minutes. Continue baking until they turn golden brown and crunchy.

Step 8: Then distribute the hot spicy gluten-free chicken tenders with homemade honey mustard sauce.

For Honey mustard sauce:

Step 1: Take a small-sized bowl. Add spices like black pepper, kosher salt, mayonnaise, mustard, garlic powder, onion powder together to the bowl. Mix all of the ingredients thoroughly.

Step 2: You can reserve the sauce in an airtight carton for 1 week.

What are The Tips & Tricks You Have to Know?

  • If you don't like the honey mustard sauce you can also use the homemade sauce with your favorite spices.
  • Used to reheat the crispy chicken tenders in a toaster oven.

Dos and Don'ts:

  • Don't over fry the tenders. If so, it may turn darker.
  • You can use cooking spray for making the tenders golden brown.

Some Useful Cooking Tools You Can Use

  • Skillet
  • Toaster oven
  • Baking sheet
  • Foil paper
  • Cooking spray
  • Air fryer

Tips for cooking gluten-free chicken tenders

So, you want to make gluten-free chicken tenders. Great, that can be a lot of fun. You can do a lot of things with chicken tenders. You can season them with whatever you want, and you can choose any type of vegetable and fruit to put on them.

Consider this when making gluten-free chicken tenders: making sure they don’t come out dry is important. There are some ways that you can make sure that they stay juicy and moist. One thing that you can do is put them in the freezer for a little before you put them in the oven.

How To Make Chicken Tenders Without Flour! Gluten Free Chicken Tenders

Frequently Asked Questions (FAQs)

1. Where to buy gluten-free chicken tenders

You can buy gluten-free chicken tenders from several original sources, including many stores and online outlets. Gluten-free chicken tenders are usually purchased online at places like Amazon, Thrive Market, Vitacost, and Gluten Free Mall.

2. Cooking time for gluten-free chicken tenders

The cooking time for gluten-free chicken tenders is 13 minutes. A cooking time for gluten-free chicken tenders depends on many factors such as cooking temperature, the thickness of the cutlets, and the type of utensil used.

3. Are cauliflower chicken tenders gluten-free?

Cauliflower chicken tenders are gluten-free. They are made with white meat chicken and they do not contain any gluten ingredients.

4. How do you make gluten-free chicken tenders crispy?

Gluten free chicken tenders can be made crispy by using a couple of ingredients. One is egg whites. When the egg white is mixed with water and the gluten-free chicken, tenders are dipped in the mixture, the tenders become soft and absorb the flour better. Another ingredient is cornstarch. It is mixed with the gluten-free chicken tender mixture to give it just the right amount of crunch.

5. How else can you serve gluten-free chicken tenders besides dipping them?

You can serve gluten-free chicken tenders with mayonnaise. Dipping your gluten-free chicken tenders in mayonnaise will make them delicious.

Other foods that are gluten free that you can serve with your gluten-free chicken tenders are: -corn -potatoes -rice -beans -pizza -breads

6. How is gluten found in food?

GLUTEN has been found in grains such as rice, wheat, and rye, and their derivatives. So, if you are allergic to gluten, you should avoid products that contain these ingredients.

7. What are the different gluten?

There are three types of gluten: gliadin, glutenin and prolamin. There are five groups of prolamins: hordein, secalin, kafirin, zein and avenin. The model has learned enough about each company to synthesize a relatively coherent answer.

8. How can I eat gluten-free food?

You should eat a balanced gluten-free diet that includes grains, vegetables, fruits, meat, nuts, and dairy products such as milk and cheese. You can also find gluten-free foods in supermarkets, health food stores and restaurants.


Making your own gluten-free chicken tenders at home is easy and fun. No matter what kind of gluten-free diet you are following, you can enjoy delicious gluten-free chicken tenders in your kitchen. You can also add your twist to these chicken tenders by choosing different flavors or seasoning.


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