Crispy on the outside, and juicy on the inside, these Homemade Gluten-free Chicken Tenders are packed with flavor and made with simple, wholesome ingredients. Whether fried or air-fried, they deliver the perfect crunch without the gluten, making them a delicious and healthy choice for any meal!
These homemade chicken tenders are, in my opinion, even better than your favorite fried chicken place and a whole lot healthier too! The crispy, gluten-free breading with the tender chicken pieces makes one of my family's favorite chicken recipes that we make. We love serving these gluten free chicken tenders with homemade ranch and maybe some buffalo sauce, too!
Why You'll Love This Recipe
- Customizable Flavor: Adjust seasonings and coatings to personal taste, whether spicy, herby, or classic, you customize the breading so your whole family will enjoy the taste.
- Healthier Ingredients: No preservatives, additives, or unhealthy oils often found in store-bought or fast-food versions. These are made with avocado oil and just a few, simple ingredients.
- Family-Friendly & Fun to Make: This is a great hands-on recipe that both kids and adults can enjoy preparing and eating together, which is one of my favorite kinds of recipes to get the whole family involved in cooking!
Ingredients You Will Need
Chicken Tenders or Chicken Tenderloins: These are small, boneless strips of chicken breast that are tender and versatile for cooking. I love that these are pre-cut and ready to cook. You can also slice a whole chicken breast into strips if you do not have tenders on hand.
Pickle Juice: This is the secret ingredient to this recipe! Marinating the chicken in pickle juice gives the tenders tons of flavor, but also acts as a brine to make them nice and juicy. I prefer a pickle juice that has a very vinegary flavor and little to no sugar. My favorite is Grillo's pickles.
Gluten-Free Flour: Gluten-free flours vary drastically and some are better than others. For this recipe, I really like to use Primal Palate gluten-free flour. It gets nice and crispy. I recommend using gluten-free flour that has a mixture of flours, not just almond almond flour, but one with a ratio of a few flours.
Eggs: provide high-quality protein, essential vitamins like B12 and riboflavin, as well as crucial minerals like selenium and phosphorus, promoting muscle strength, and brain health, and aiding in energy production.
Garlic Powder: is known for its anti-inflammatory and antibacterial properties. It helps fight many diseases like the common cold, heart disease, and others.
Parsley: is a versatile herb that goes great in many dishes. It is packed full of antioxidants and vitamins that support your brain health, immune system, and even your bone health.
Paprika: Rich in antioxidants, particularly capsaicin, which has anti-inflammatory and pain-relieving properties. It is also rich in beta-carotene, which can support eye health and boost the immune system.
Avocado Oil: is another super healthy cooking fat! It is known for heart health and is especially good if you are cooking at high heat because it has a high smoke point. It has a super neutral flavor.
Recipe Variations
- Spices: Don't be afraid to use different spices. Adding buffalo seasoning to the flour gives the crispy chicken tenders a little kick. Another hit is ranch seasoning added to the flour. Get creative and make these tasty chicken tenders your own flavor.
- Eggs: Swap the eggs for coconut milk or another high-fat milk to coat the chicken prior to dredging it in the flour.
- Air frying: Instead of baking, an air fryer can be used. Place the breaded, gluten-free tenders in the airy fryer and spray with avocado oil. Air fry for about 10-12 minutes at 400°F or until the chicken has reached an internal temperature of 165°F.
Instructions
Step 1: Add the chicken tenders to a large Ziploc bag, along with the pickle juice. Leave in the fridge for at least 30 minutes and up to 2 hours.
Step 2: When you are ready to cook them, take the chicken tenders out of the bag and put them on a plate lined with a paper towel. Pat dry the chicken pieces, this is key to getting them crispy.
Step 3: Whisk together the eggs in a large bowl then put the chicken tenders in the bowl and mix until each chicken tender is coated with the egg mixture.
Step 4: In a shallow bowl, mix together the gluten-free flour, parsley, garlic powder, and paprika. Then one by one dredge each chicken tender in the flour mixture. Make sure all sides are coated evenly with the flour. This doesn't have to be a thick coating.
Step 5: When the oil is hot, gently place the chicken tenders into the pan, this may take a few batches depending on the size of your pan.
Step 6: Once the tenders are golden brown, remove them from the pan and place them on a wire rack with a large baking sheet under them to rest and let the excess fat (oil) fall.
Recipe Tips and Tricks
- Pat the chicken dry: This is a crucial step to making these chicken tenders crispy so do not skip this step after marinating for the best results.
- First batch: I find the first pieces of chicken like the first pancake, they never turn out 100% right. So one thing I like to do is start by just cooking one chicken tender just to make sure the oil is at the right temperature, instead of cooking an entire batch that may not turn out absolutely perfect with a crispy coating.
Storage Tips
These gluten-free chicken strips can be stored in the fridge for up to 5 days in an air-tight container. To reheat them, I like them best under a broiler for a few minutes until warmed through or in an air frier until warmed through. These can also be microwaved but will lose the crispy texture.
What To Serve It With
Dipping Sauce: Ranch, honey mustard sauce, buffalo sauce
Sides: French fries, wedge salad, potato salad, broccoli salad
FAQs About Gluten-free Chicken Tenders
You can, however, they will not be like the breaded chicken tenders we all know and love.
Gluten-free panko bread crumbs can be used for this recipe! Sometimes I find that these don't coat the chicken as well, but they are crunch and delicious.
Did you make this recipe?! If so, do me a huge favor and leave me a review and a rating below! This helps my small business continue providing free recipes.
Gluten-free Chicken Tenders
Ingredients
- 2 lbs Chicken Tenders
- 1 Cup Pickle Juice
- 2 Eggs
- 2 cups Avocado Oil
- 1 Cup Gluten-free Flour I prefer Primal Palate
- ½ tablespoon Garlic Powder
- ½ tablespoon Paprika
- ½ tablespoon Parsley
- Salt and Pepper to taste
Instructions
- Add the chicken tenders to a large Ziploc bag, along with the pickle juice. Leave in the fridge for at least 30 minutes and up to 2 hours.
- When you are ready to cook them, take the chicken tenders out of the bag and put them on a plate lined with a paper towel. Pat dry the chicken pieces, this is key to getting them crispy.
- Whisk together the eggs in a large bowl then put the chicken tenders in the bowl and mix until each chicken tender is coated with the egg mixture.
- In a shallow bowl, mix together the gluten-free flour, parsley, garlic powder, and paprika. Then one by one dredge each chicken tender in the flour mixture. Make sure all sides are coated evenly with the flour. This doesn't have to be a thick coating.
- Heat avocado in a large fry pan using medium-high heat (it should reach and stay around 350°F). The hot oil should be about ½ inch deep. It is hot enough when you put a drop of water in it and it sizzles vigorously.
- When the oil is hot, gently place the chicken tenders into the pan, this may take a few batches depending on the size of your pan. Don't crowd the pan and the chicken should be in a single layer. Cook each chicken tender for 8-10 minutes per side and up to 12 minutes per side if it is a bit bigger. Make sure that the internal temperature reaches 165°F.
- Once the tenders are golden brown, remove them from the pan and place them on a wire rack with a large baking sheet under them to rest and let the excess fat (oil) fall.
- Serve with your favorite dipping sauce and enjoy!
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