When you have celiac disease or a gluten/dairy intolerance or sensitivity, something as simple as a chicken tender can be a food that is sorely missed. I want to help you fix that.
About this recipe:
These chicken tenders are just as crispy and juicy as any other, but they are gluten free (with a super easy dairy free option) and healthier than the deep fried version. There’s obviously nothing wrong with eating deep fried foods once in a while, but this one could be made into a weekly staple!
These Gluten Free Oven Baked Chicken Tenders have been a family favorite of ours for a while, and now I am so exctied to share them with you! This recipe couldn’t be more simple with only a few ingredients, 15 minutes of oven time, and so many possibilities for dipping! Check in the recipe below for a few dipping suggestions, including a spicy gochujang mayo dipping sauce that is a delicious change-up from your regular ketchup or bbq sauce! If you haven’t tried gochujang, it’s readily available in the regular grocery store or you could visit your local asian market. It is spicy, so make sure to grab the mild version if you’re sensitive to the heat!
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Gluten Free Oven Baked Chicken Tenders
Description
These chicken tenders are just as crispy and juicy as any other, but they are gluten free and healthier than the deep fried version
Ingredients
- 1.5 – 2 lb chicken tenderloins
- 2 eggs
- 1/4 cup oat milk (or non-dairy milk alternative)
- 1 1/2 cups gluten free panko bread crumbs (Kikkoman brand) (see notes for substitutions)
- 1/3 cup gluten free flour
- 1 tablespoon kosher salt (or 1/2 tablespoon fine salt)
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- gluten free nonstick baking spray
Instructions
Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper or a silicon baking mat. Spray the baking mat or parchment well with nonstick cooking spray (this helps with browning).
Gather two shallow dishes, such as two pie plates. In one pie plate whisk 2 eggs with 1/4 cup oat/non-dairy milk until uniform. In the other whisk together 1 1/2 cups gluten free panko (or substitution), 1/3 cup gluten free flour, 1 tablespoon kosher salt, 1 teaspoon smoked paprika, 1 teaspoon onion powder, and 1 teaspoon garlic powder.
Using tongs, toss the chicken tenders with the egg mixture, then one at a time, pull them out, letting the excess egg mixture drip, and dip them into the panko mixture, pressing down with the tongs on one side and then the other to coat. Place each chicken tender onto the prepared baking sheet, evenly spaced.
Once all of the chicken tenders are on the baking sheet, spray the tops generously with nonstick baking spray (this aids in browning).
Place on the middle rack of the oven for 13-15 minutes.
After 13-15 minutes have passed, place the oven on broil for 2 minutes until the tenders are nicely browned. Watch carefully as they will go from browned to burned very quickly.
Serve with your favorite dipping sauces.
Dipping Sauce Ideas:
SPICY GOCHUGANG DIPPING SAUCE:
1/4 cup mayonaise
1 tablespoon gluten free gochujang
In a small bowl, whisk mayonaise and gochujang until uniform.
ALTON BROWN’S HONEY MUSTARD
This is the BEST, and I have used it for years. It’s a dressing, but it is also an amazing dipping sauce. You can also mix in some mayo to give it a creamier spin if you’d like. Start with a tablespoon and go from there to see if you’d like more. Click here for the reicpe.
BBQ SAUCE
My gluten free favorite is Stubbs brand, and there are many different flavors to choose from!
RANCH
If you’re from the midwest, this is an obvious choice
Notes
Gluten Free Panko Substitution: If you cannot find gluten free panko breadcrumbs in your local grocery, crushed gluten free crisp rice cereal or crushed gluten free rice chex also work very well.
Keywords: gluten free, dairy free, gluten free chicken
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Zoi
We all loved these chicken tenders! It’s an easy and quick to make dinner!
goodandwellglutenfree
I agree! Thank you so much for giving them a try Zoi!