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    Home » Gluten Free

    Gluten Free Chicken Tenders

    January 30, 2022 by Erica Hopper 2 Comments

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    Jump to Recipe Print Recipe

    These Gluten Free Chicken Tenders are so easy to make! They are gluten free, made using only 9 ingredients, and they are baked in the air fryer! It's a great option for kid-friendly meals, or serve them as an after school snack!

    Final image of the gluten free chicken tenders. This image shows some beers that have been partially drunk, and a woman's hand dipping a chicken tender into some dipping sauce.

    Chicken tenders are such a staple for so many people, but they are often overly processed, have a ton of breading, and just are not a healthy option.

    These gluten free chicken tenders are breaded with cassava flour and finely ground cornmeal. They are also cooked in the air fryer, making them a much healthier choice when you want crispy fried chicken.

    Jump to:
    • Why You'll Love Gluten Free Chicken Tenders
    • Tools You'll Need
    • Ingredients
    • Substitutions for Gluten Free Chicken Tenders
    • How to Make Gluten Free Chicken Tenders
    • Prep Ahead Options
    • Serving Suggestions
    • FAQs
    • Tips and Tricks for Success
    • More Recipes You'll Enjoy
    • Gluten Free Chicken Tenders

    Why You'll Love Gluten Free Chicken Tenders

    • They are gluten free! This recipe is made using a mixture of cassava flour and finely ground cornmeal, so it's an excellent choice when you are staying away from gluten.
    • They can be made ahead. These cornmeal chicken tenders are a great make-ahead option. If you choose to make them ahead of time, you can simply pop them in the oven or air fryer for a few minutes to crisp them up when you are ready to enjoy!
    • They are made in the air fryer. I don't know about you, but in 2020 the air fryer was my BFF. Since we were undergoing a full kitchen remodel, we used it all the time. Over the last couple of years we haven't used it quite as much, but these chicken tenders are a great reminder to bring it out sometimes!

    Tools You'll Need

    • Air fryer
    • Measuring cups
    • Measuring spoons
    • Chef's knife
    • Cutting board
    • Bowls for dredging the mixture
    • Wire rack
    • Sheet pan

    Ingredients

    Ingredient image for gluten free chicken tenders.

    The gluten free chicken tenders are made using a mixture of spices, finely ground cornmeal, and cassava flour

    Eggs used for breading the gluten free chicken tenders.

    Before breading the chicken tenders in the cornmeal mixture, you will dredge them in a couple of eggs that have been lightly beaten

    Substitutions for Gluten Free Chicken Tenders

    • Cassava flour alternative. If you prefer to use a different gluten free flour option, you may use any all-purpose gluten free mix. Corn starch also works great in this recipe.
    • Cornmeal substitution. I have made these chicken tenders using more coarsely ground cornmeal, and they do not taste quite as good, in my opinion. But, if you would like to stay away from cornmeal, you could always use gluten free bread crumbs instead. The texture will be different, but just as delicious.
    • Egg alternative. There is a lot of talk about the price of eggs these days, so it's understandable to want to find an alternative! If you do not want to use eggs, or if you have an egg allergy, you may substitute buttermilk.

    How to Make Gluten Free Chicken Tenders

    Cornmeal, cassava flour, salt, pepper, and spices being whisked together for the gluten free chicken tenders.
    1. The first step in making the gluten free chicken tenders is to mix the dry ingredients together.
    Whisking the eggs for dredging the chicken in for gluten free chicken tenders.
    1. The next step in making the gluten free chicken tenders is to whisk the eggs until smooth.
    Process image for gluten free chicken tenders. Chicken tenders are shown in a bowl along with the eggs that have been beaten and the dry ingredient mixture, just before the breading process.
    1. After the ingredients have been mixed, place the chicken in one dish, eggs in one dish, and dry ingredients in another dish. Line the 3 bowls up, and begin breading.
    Chicken tenders being placed in the eggs before dredging in the cornmeal mixture.
    1. Begin by dredging the chicken in the eggs.
    Image of the chicken tenders after they have been dipped in the eggs and placed in the cornmeal mixture.
    1. Once the chicken is well coated with egg, place it in the dish with the dry ingredients, and toss until well coated.
    Breaded chicken tenders on a platter waiting to be placed in the air fryer.
    1. Now that the chicken tenders are well coated, place on a sheet tray, in a single layer.

    This is a close up image of the gluten free chicken tenders on a tray ready to be enjoyed.

    Once the chicken is breaded, preheat the air fryer to 390°F. Lightly spray the chicken tenders with non-stick cooking spray and place in a single layer in the air fryer. Cook for 12-15 minutes, or until the internal temperature of the chicken tenders reaches 165°F.

    Remove the chicken from the air fryer, and repeat the process, if needed. Enjoy with my Maple Mustard Dipping Sauce and your favorite green vegetable!

    Prep Ahead Options

    • Prep the breading mixture ahead of time. The dry ingredients for the chicken tenders can be made ahead of time and stored in a zip top bag at room temperature.
    • Cut the chicken in advance. If you plan to cut your own chicken tenders, do so by taking chicken breast and slicing into ½-inch slices. This can be done a day or so in advance, and the chicken tenders can be kept in the refrigerator, in an airtight container.
    • Prepare the sauce. I love to serve these chicken tenders with my Maple Mustard Dipping Sauce. This can be made up to 5 days in advance, and stored in the refrigerator.

    Serving Suggestions

    Serve gluten free chicken tenders over a bed of mixed greens with some other veggies thrown in! They also make a great appetizer for a party. Simply prepare the chicken tenders in advance, and reheat them in the oven or air fryer. When ready to serve, place them on a large tray with your favorite sauces.

    I love to serve these gluten free chicken tenders with roasted veggies and and these awesome Air Fryer Polenta Fries!

    Overhead image of chicken tenders on a platter with dipping sauce. They have just come out of the air fryer and are waiting to be enjoyed.

    FAQs

    Can Gluten Free Chicken Tenders be made on the stove top?

    Yes! If you prefer to pan fry these cornmeal chicken tenders, place about ½-inch of avocado or grapeseed oil in a medium to large skillet over medium heat. Cook for about 4-6 minutes on each side until golden brown.

    Once cooked, place the chicken tenders on a paper towel to drain.

    What if I don't have cassava flour?

    Do not worry! If you don't have cassava flour, you can use finely ground almond meal, coconut flour, corn starch, or gluten free all-purpose flour blend. If you are not gluten free, you may substitute regular all-purpose flour too!

    If I don't want to use the air fryer, may I bake these chicken tenders?

    Yes! I prefer the air fryer, but they are also great in the oven! If you are going to bake these chicken tenders, then preheat the oven to 400°F. Place a cooling rack on a sheet pan, and line the cooling rack with the chicken tenders. Lightly spray with non-stick cooking spray, and place them in the oven. Bake for about 12-15 minutes, or until the internal temperature reaches 165°F.

    Tips and Tricks for Success

    • Be sure the air fryer is preheated. Placing the chicken in an air fryer, skillet, or oven that is not properly heated will result in a chewier chicken tender.
    • Make sure the chicken tenders are well coated. If a spot is missed, then there will not be an appropriate coating of breading on the chicken tenders, and they will not be as crispy.
    • Do not overcook the chicken. Cooking the chicken too far above 165°F will result in chewy and tough chicken tenders. It will also cause more moisture to be lost from the chicken, so it will begin shrinking, causing the breading to pull away from the chicken.

    More Recipes You'll Enjoy

    • Bacon Wrapped Goat Cheese Stuffed Dates
    • Dutch Oven Pot Roast with Butternut Squash
    • Banana Pumpkin Protein Muffins
    • Dairy Free Overnight Oats with Pumpkin
    Overhead image of chicken tenders on a platter with dipping sauce. They have just come out of the air fryer and are waiting to be enjoyed.

    Gluten Free Chicken Tenders

    These Gluten Free Chicken Tenders are so easy to make! They are gluten free, made using only 9 ingredients, and they are baked in the air fryer! It's a great option for kid-friendly meals, or serve them as an after school snack!
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Main Course, Side Dish
    Cuisine American
    Servings 6 servings
    Calories 268 kcal

    Ingredients
      

    • 1 ½ pounds chicken breasts cut into 1-inch strips
    • 1 cup fine ground cornmeal
    • ½ cup cassava flour
    • 1 teaspoon coarse Kosher salt
    • ½ teaspoon fresh ground black pepper
    • ¼ teaspoon paprika
    • ¼ teaspoon ground mustard seed
    • ¼ teaspoon garlic powder
    • 2 each eggs beaten

    Instructions
     

    • In a medium bowl, whisk together cornmeal, cassava flour, salt, pepper, paprika, mustard seed, and garlic powder. In a separate bowl, whisk together the two eggs.
    • Next, preheat the air fryer. I have the Ninja Foodie Air Fryer/Grill combo. I preheat on the air fryer setting to 390°F, and I set the timer for 12 minutes.
    • While the air fryer is preheating, dredge the chicken breast strips in the eggs. Next, lightly coat with the cornmeal mixture and set aside. Brush the inside of the air fryer basket with avocado oil (NOTE: you may also use grapeseed oil or another high smoke point oil). Place chicken breast strips in the air fryer, leaving about ½-1 inch between pieces. Let cook for 6 minutes, and flip. Cook for 6-9 more minutes or until the meat reaches 165°F. Remove from the air fryer and repeat with remaining chicken, until all chicken is cooked.
    • Serve with your favorite dipping sauces!

    Nutrition

    Calories: 268kcalCarbohydrates: 28gProtein: 27gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 74mgSodium: 521mgPotassium: 514mgFiber: 3gSugar: 1gVitamin A: 78IUVitamin C: 2mgCalcium: 24mgIron: 2mg
    Keyword air fryer chicken recipes, air fryer recipes, chicken recipes, chicken tenders, gluten free chicken recipes, gluten free cooking, gluten free dinners, gluten free recipes, gluten free snacks
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Julie

      February 24, 2023 at 1:18 am

      Hi,this sounds good. What is cassava flour and where do I get it?

      Reply
      • Erica Hopper

        March 13, 2023 at 9:40 pm

        Hi, Julie! Thank you for reaching out! Cassava flour comes from the cassava plant, which is a root vegetable originating in the Yucatan. It is often served in West African cultures, but has become more popular for those eating a gluten free diet. Cassava flour is a wonderful alternative to regular all-purpose flour, and can be used in a 1:1 ratio. I'm able to find it in the gluten free and alternative flour section in the baking aisle at my local grocery store, but Cassava kitchen is a wonderful online source for it as well. Please do not hesitate to reach out if you have any other questions!

        Reply

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    Erica from The Sugar and Salt Co

    Hi, I'm Erica! Hi! I'm Erica, the creator of the sugar + salt co! With my chef-inspired, gluten free recipes, I take the fear out of the kitchen for the everyday home cook. Thanks for stopping by!

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