10 Gluten-Free Chicken Tenders Recipes

For those who follow a gluten-free diet, finding delicious and satisfying versions of classic comfort foods can sometimes be a challenge. Chicken tenders, a beloved favorite for both kids and adults, are often coated in breading that contains gluten. However, with a few creative substitutions, it’s entirely possible to enjoy crispy, juicy chicken tenders that are completely gluten-free. This article provides a collection of 10 diverse and flavorful gluten-free chicken tender recipes, ranging from baked to fried, and featuring a variety of coatings and seasonings. Whether you’re looking for a classic buttermilk-fried tender or a more adventurous sesame-crusted strip, you’ll find a recipe here to suit your taste.

1. Almond Flour Chicken Tenders (Baked)

This recipe uses a blend of almond flour and coconut flakes for a nutty and slightly sweet crust that crisps up beautifully in the oven. [1]

Ingredients:

• 1 large egg
• 3/4 cup almond flour
• 3/4 cup unsweetened coconut flakes
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon dried parsley
• 1/2 teaspoon salt
• 1 1/2 lbs chicken tenders

Instructions:

1. Preheat the oven to 390°F. Line a baking sheet with parchment paper.
2. In a shallow bowl, whisk the egg. In another shallow bowl, mix together the almond flour, coconut flakes, paprika, garlic powder, dried parsley, and salt.
3. Dip each chicken tender into the egg, then into the almond flour mixture, ensuring it’s well-coated.
4. Place the coated tenders on the prepared baking sheet. Bake for 15-20 minutes, or until golden brown and cooked through.

2. Paleo Coconut Flour Chicken Tenders (Baked)

For a low-carb and paleo-friendly option, these chicken tenders are coated in coconut flour and a savory blend of spices. [2]

Ingredients:

• 1/4 cup coconut flour
• 2 tablespoons grated Parmesan (optional)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/4 – 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder (optional)
• 1/2 teaspoon onion powder (optional)
• 1/2 teaspoon black pepper
• 1 pound chicken tenderloins
• 1 large egg, beaten
• 1/4 cup avocado oil (for optional frying)

Instructions:

1. Mix the coconut flour, Parmesan, and spices on a plate.
2. Dip each chicken tenderloin in the beaten egg, then press into the coconut flour mixture to coat.
3. Place on a rack in a baking pan and bake at 400°F for 10-12 minutes per side. For extra crispiness, you can briefly broil them or pan-fry after baking.

3. Extra Crispy Gluten-Free Cornflake Chicken Tenders (Baked)

The secret to the extra crispy texture in this recipe is crushed gluten-free cornflakes, which create a crunchy coating that rivals traditional breading. [3]

Ingredients:

• 3 cups gluten-free cornflakes
• 1/2 teaspoon paprika
• 1/2 teaspoon sea salt
• 1/4 cup Dijon mustard
• 2 eggs
• 1 pound boneless skinless chicken breast, cut into strips

Instructions:

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
2. Pulse the cornflakes, salt, and paprika in a food processor until finely ground.
3. In a separate bowl, beat the eggs. In a large bowl, toss the chicken with Dijon mustard.
4. Dredge the chicken in the cornflake mixture, then the egg, and back in the cornflakes.
5. Bake for 15-20 minutes until golden and crispy.

4. Buttermilk Gluten-Free Chicken Tenders (Fried)

This classic recipe uses a buttermilk marinade to tenderize the chicken, resulting in incredibly juicy and flavorful fried chicken tenders. [4]

Ingredients:

• 2 lbs chicken tenderloins
• 1 cup buttermilk
• 2 teaspoons hot sauce
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 1/2 cups gluten-free all-purpose flour
• 1/2 cup cornstarch
• 1/2 tablespoon paprika
• 1/2 tablespoon garlic powder
• 1 teaspoon baking powder
• Canola oil for frying

Instructions:

1. Marinate the chicken in buttermilk, hot sauce, salt, and pepper for at least one hour.
2. Heat 2 inches of canola oil to 350°F.
3. Whisk together the gluten-free flour, cornstarch, and seasonings.
4. Dredge the marinated chicken in the flour mixture and fry for 4-5 minutes per side until golden brown.

5. Gluten-Free Air Fryer Chicken Tenders (Dairy-Free)

The air fryer is a fantastic tool for achieving a crispy texture with less oil. This recipe is also dairy-free, using aquafaba as a binder. [5]

Ingredients:

• 1 1/2 pounds chicken tenderloins
• 1/2 cup gluten-free all-purpose flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• Liquid from 1 can (15 oz) of drained chickpeas (aquafaba)
• 1 tablespoon brown mustard
• 1 cup gluten-free panko crumbs

Instructions:

1. Set up three shallow dishes: one with the flour and spices, one with the aquafaba and mustard, and one with the panko crumbs.
2. Dip each chicken tender in the flour, then the aquafaba, and finally the panko crumbs.
3. Air fry at 385-390°F for 10-12 minutes, flipping halfway through.

6. Garlic Parmesan Chicken Tenders (Gluten-Free)

This recipe features a savory coating of almond flour and Parmesan cheese, infused with garlic for a delicious flavor combination. [6]

Ingredients:

• 2 lbs chicken breast tenderloins
• 3 eggs
• 1 cup almond flour
• 1/2 cup Parmesan cheese
• 1 teaspoon dried parsley
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
2. Whisk the eggs in a shallow dish. In another dish, combine the almond flour, Parmesan, and seasonings.
3. Dip each chicken tender in the egg, then the almond flour mixture.
4. Bake for 15-16 minutes, flipping halfway through.

7. Crispy Gluten-Free Ranch Chicken Tenders

Ranch seasoning adds a zesty and herbaceous flavor to these crispy baked chicken tenders. [7]

Ingredients:

• 8 boneless, skinless chicken tenderloins
• 2 whole eggs
• 1/2 cup gluten-free all-purpose flour
• 2 tablespoons gluten-free ranch seasoning
• 1/2 cup gluten-free bread crumbs
• Grapeseed oil spray

Instructions:

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. Set up a breading station with three bowls: one for the flour, one for the beaten eggs, and one for the breadcrumbs mixed with ranch seasoning.
3. Coat each chicken tender in flour, then egg, then the breadcrumb mixture.
4. Place on the baking sheet, spray with oil, and bake for 20 minutes.

8. Baked Chicken Strips with Honey Mustard Sauce (Paleo)

These paleo-friendly chicken strips are coated in a mixture of coconut flour and shredded coconut, and served with a simple homemade honey mustard sauce. [8]

Ingredients:

• 1 pound chicken tenders
• 1/4 cup extra virgin olive oil (or 2 beaten eggs)
• 1 cup dried shredded coconut, unsweetened
• 1/2 cup coconut flour
• 1/2 teaspoon coarse salt
• 1/8 teaspoon pepper
• 1/4 teaspoon garlic salt
• 1/4 teaspoon ground mustard seed
• 1/4 teaspoon onion powder
• 2 teaspoons whole grain mustard
• 4 teaspoons honey

Instructions:

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
2. Create a breading station with three bowls: one for the coconut flour and spices, one for the olive oil (or eggs), and one for the shredded coconut.
3. Dip each tender in the flour mixture, then the oil, then the coconut.
4. Bake for 20 minutes, flipping halfway through. Broil for a few minutes at the end for extra crispiness.
5. Mix the mustard and honey for the dipping sauce.

9. Crispy Baked Gluten-Free Chicken Tenders with Homemade Breadcrumbs

This recipe teaches you how to make your own gluten-free breadcrumbs from your favorite gluten-free bread, ensuring a fresh and crispy coating. [9]

Ingredients:

• 4-5 slices gluten-free bread
• 1 lb chicken tenders
• 1 egg
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 2 tablespoons gluten-free flour
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Oil spray

Instructions:

1. Make the breadcrumbs by pulsing the bread in a food processor and toasting them in the oven.
2. Increase the oven temperature to 400°F.
3. Whisk together the egg, mayonnaise, mustard, flour, and seasonings to create a batter.
4. Dip the chicken in the batter, then the homemade breadcrumbs.
5. Bake for 12-15 minutes until golden brown and cooked through.

10. Crispy Sesame Chicken Strips (Paleo & Low Carb)

For an Asian-inspired twist, these chicken strips are coated in a blend of almond flour, flax meal, and sesame seeds, then pan-fried to perfection. [10]

Ingredients:

• 1 lb boneless chicken breasts, cut into strips
• 1 egg
• 1/4 teaspoon water
• 1/3 cup almond flour
• 1/3 cup ground flax meal
• 4 tablespoons white sesame seeds
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 2-3 tablespoons avocado oil for frying

Instructions:

1. Combine the almond flour, flax meal, sesame seeds, salt, and pepper in a bowl.
2. Whisk the egg and water in another bowl.
3. Dip the chicken in the egg, then the almond flour mixture.
4. Pan-fry in hot avocado oil for 3-4 minutes per side until crispy and cooked through.

With these 10 recipes, you can enjoy a wide variety of delicious and crispy gluten-free chicken tenders. Whether you prefer them baked, fried, or air-fried, there’s a recipe here to satisfy your cravings.

References

[1] Haute & Healthy Living. (n.d.). Healthy Almond Flour Chicken Tenders {Baked}. Retrieved from https://www.hauteandhealthyliving.com/almond-coconut-crusted-chicken-fingers/
[2] Low Carb Yum. (2020, July 3). Paleo Coconut Flour Chicken Tenders (Low Carb, Keto). Retrieved from https://lowcarbyum.com/gluten-free-coconut-flour-chicken-tenders-baked-paleo-recipe/
[3] Feed Me Phoebe. (2025, August 7). Extra Crispy Gluten-Free Chicken Tenders (Baked). Retrieved from https://feedmephoebe.com/gluten-free-dijon-oven-baked-chicken-fingers-recipe/
[4] Gluten-Free Palate. (n.d.). Easy Gluten Free Chicken Tenders. Retrieved from https://www.glutenfreepalate.com/gluten-free-chicken-tenders/
[5] The Fit Cookie. (2025, June 7). Gluten Free Air Fryer Chicken Tenders (Dairy Free). Retrieved from https://thefitcookie.com/gluten-free-air-fryer-chicken-tenders-dairy-free/
[6] Nutrition to Fit. (2019, February 3). Garlic Parmesan Chicken Tenders (Gluten-Free!). Retrieved from https://nutritiontofit.com/garlic-parmesan-chicken-tenders/
[7] Mommy Hates Cooking. (2023, October 27). Crispy Gluten Free Ranch Chicken Tenders. Retrieved from https://www.mommyhatescooking.com/crispy-gluten-free-ranch-chicken-tenders
[8] Against All Grain. (2011, December 6). Baked Chicken Strips with Honey Mustard Sauce. Retrieved from https://againstallgrain.com/2011/12/06/grain-free-chicken-strips/
[9] One Lovely Life. (2026, January 4). Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!). Retrieved from https://www.onelovelylife.com/gluten-free-crispy-chicken-tenders/
[10] Lexi’s Clean Kitchen. (2018, February 26). Crispy Sesame Chicken Strips (Paleo & Low Carb). Retrieved from https://lexiscleankitchen.com/sesame-chicken-strips/