Gluten-Free Chicken Tenders Recipe: Masterchef’s Tips

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Gluten is a protein form found in grains, including barley, wheat, and rye. This glue is what holds cookies, bread, and other baked goods together, giving them a chewy texture.

Gluten intolerance or celiac disease can lead to damage to the small intestine. Malnutrition can occur when their bodies are unable to absorb nutrients properly from food. Celiac disease can be treated by eating a gluten-free diet.

The most loved chicken recipe worldwide is gluten-free chicken tenders. Enjoy your weekend with delicious homemade food. Let’s learn how to make this healthy food.

  • Cooking time: 20 mins
  • Total time: 30 mins
  • Prep time: 10 Mins
  • Cooking difficulty: Simple, fast, and easy
  • Serving for 8

How to Make Chicken Tenders Without Flour!

Credit: Living On A Dime To Grow Rich

What Is the Nutrition Status of This Simple Recipe?


Servings per Recipe: 8 people

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

Vital Ingredients 


For Chicken Strips:

  • 8 pieces of chicken breast tenders
  • Gluten-free rice flour ( 1/2 cup)
  • 2 large eggs whisked
  • Gluten-free rice cereal (2 cups)
  • 1 1/4 teaspoon Kosher salt
  • Black pepper ( 1/2 tsp)
  • Garlic powder (1 1/2 teaspoon)
  • 1/2 tsp paprika
  • Splash non-dairy Milk
  • 1/2 teaspoon onion powder

Honey Mustard Sauce

  • Homemade Paleo Mayonnaise ( 1/2 cup)
  • To taste, add a pinch of black pepper
  • Dijon mustard (1 tbsp)
  • Whole-grain mustard or spicy brown mustard (1 1/2 teaspoon)
  • Garlic powder (1/4 tsp).
  • Honey (1 heaping tablespoon)
  • To add flavor, add a pinch of kosher salt.

How Do You Prepare Gluten-Free Chicken Tenders?

gluten-free chicken tenders


For Chicken Strips:

  1. Heat your oven to 425°F. Next, place foil paper on a baking sheet.
  2. Get a large bowl. Mix gluten-free rice flour, eggs, and milk in a large bowl.
  3. Add seasonings and spices to another bowl. Finally, make breadcrumbs.
  4. Now, it’s time for you to coat your chicken. Drop the chicken pieces in the egg-flour mixture one at a time.
  5. Dip the chicken tenders in the cereal-spices mix.
  6. Place the chicken strips covered on a baking sheet. If you have cooking spray, use it.
  7. Now it’s time to bake. Slowly place the chicken strips covered in oil. Toast them for about 10 minutes. Bake them until they’re golden-brown and crispy.
  8. Distribute hot spicy, gluten-free chicken tenders with honey mustard sauce.

For Honey Mustard Sauce:

  1. Get a small bowl. Add spices such as kosher salt, mustard, mayonnaise, mustard, garlic powder, black pepper, and onion powder. Mix all ingredients well.
  2. The sauce can be stored in an airtight container for up to one week.

 Tips & Tricks 

  • Use this to heat the crispy chicken tenders in an oven toaster.
  • You can make your own honey mustard sauce if you don’t love the flavor of the honey mustard sauce.

Dos and Don’ts

  • To make the tenders golden brown, you can use cooking spray.
  • Do not over-fry the tenders. It may become darker if it is.

Vital Cooking Tools 

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

How to Cook Gluten-Free Chicken Tenders

You want to make gluten-free chicken tenders. That’s great! Chicken tenders can be used for many purposes. You can season them with any flavor you like, and you can put any vegetable or fruit on them.

This is what you need to remember when making gluten-free chicken tenders. Ensure they don’t dry out. There are a few ways you can ensure that your chicken tenders stay moist and juicy. Before baking, just put them in the freezer.


1. Where can I buy gluten-free chicken tenders?

There are many places where you can purchase gluten-free chicken tenders, such as online and in stores. You can usually buy gluten-free chicken tenders online from places such as Amazon, Thrive Marketplace, Vitacost, and Gluten Free Mall.

2. Time to cook gluten-free chicken tenders

For gluten-free chicken tenders, the cooking time is 13 minutes. The cooking time of gluten-free chicken tenders will vary depending on the cooking temperature, the thickness of cutlets, and the type of utensil.

3. Can cauliflower chicken tenders be made gluten-free?

Gluten-free Cauliflower chicken tenders can be made from white meat chicken. They do not contain gluten ingredients.

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

You can make gluten-free chicken tenders crispy by adding a few ingredients. Egg whites are one of the ingredients. The egg whites are mixed with water and gluten-free chicken. Tenders are then dipped into the mixture. They become softer and absorb the flour. Cornstarch is another ingredient. To give it the perfect crunch, cornstarch is added to the gluten-free chicken tender mix.

5. What else can you do to serve gluten-free chicken tenders other than dipping them?

Gluten-free chicken tenders can be served with mayonnaise. You can make your gluten-free chicken tenders even more delicious by coating them in mayonnaise. You can also serve gluten-free foods with your gluten-free chicken tenders: -corn, -potatoes, -rice –beans –pizza –bread.

6. What is the role of gluten in food?

GLUTEN can be found in wheat, rye, and its derivatives. Avoid products containing gluten if you have an allergy to it.

7. What are the differences between glutens?

There are three types: prolamin, glutenin, and gliadin. There are five types of prolamins: kafirin (kafirin), zein, scaling (hordein), and avenin. The model has enough information about each company to be able to generate a fairly coherent answer.

8. How can you grab gluten-free food?

A balanced gluten-free diet should include grains, vegetables, fruits, and dairy products like milk and cheese. Gluten-free food can be found in grocery stores, health food shops, and restaurants.



It’s easy to make your own gluten-free chicken tenders. You can prepare them at home, no matter what gluten-free diet you follow. These chicken tenders can be made with different seasonings or flavors.

Nishant R.

Nishant recently returned from Melbourne, Australia, after finishing his studies. He is an engineer and carries colossal enthusiasm for guiding the public to invest money in the right air fryer. He hires a paid team of experts including chefs, restaurants, food geeks, etc. for narrating comprehensive reviews & guides by analyzing the latest information and checking the model themselves! Also, he’s a martial artist, guitarist, gym freak, and singer.

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