Looking for a kid-proof dish that’s healthy, too? Try these Crispy, Gluten-Free Chicken Tenders.
I hate to admit it, but my son is absolutely hooked on chicken tenders. It all began when we visited a local brunch spot, where he tried them with waffles. One bite, and his face lit up like it was the best thing he’d ever tasted. Ever since, whenever I ask him to pick what we’ll make together for dinner—a little tradition I share with all my kids—his answer is always the same: chicken tenders.
Now, let’s be honest: chicken tenders aren’t exactly the poster child for healthy eating. But that doesn’t mean they can’t be tweaked to fit a healthier lifestyle or meet dietary needs. Enter these crispy, gluten-free chicken tenders. We’ve all seen the greasy, indulgent versions at restaurants, but making them at home gives you full control over the ingredients. This recipe offers a way to enjoy chicken tenders that are gluten-free and surprisingly lower in calories and carbs. And if my picky little critic gives them his stamp of approval, I’m confident you will, too!
The best part about making chicken tenders yourself is the flexibility. You get to choose the seasoning blend that suits your taste buds and pair the tenders with your favorite dipping sauces. Most importantly, you don’t have to sacrifice the crispy coating or juicy interior that make chicken tenders such a favorite. With this recipe, you can have the best of both worlds: a healthier twist on a classic comfort food that doesn’t skimp on flavor or texture.
Are These Crispy Gluten-Free Chicken Tenders Healthy?
This recipe for gluten-free chicken tenders is a healthier alternative to store-bought chicken tenders or the tenders you’ll find in most restaurants. For starters, these chicken tenders are suitable for those on a gluten-free diet. Also, because they’re baked and not fried, the small amount of cooking oil helps to keep the calorie and fat count low. Plus, chicken tenderloins are a lean source of protein.
A Kid-Proof Meal
Making these gluten-free chicken tenders kid-friendly is all about balancing flavor and texture while adding an element of fun. Kids often prefer milder flavors, so keeping the seasoning simple (as we’ve done here) is key. Bear in mind that younger children may not be quite ready for a lot of heat, so go easy on spices like cayenne or fresh pepper. Texture is also an important factor when trying to win little ones over. To achieve that classic crunch without frying, we’ve baked the tenders on a wire rack to let hot air circulate around them, ensuring a crispy exterior.
Of course, having children help is a great way to get them interested in trying new foods, even if they’re initially hesitant about a healthier take on their favorite dish. Give them easy tasks, like coating the chicken in breadcrumbs, and explain the importance of practicing good hygiene in the kitchen.
How To Make Ahead And Store
The chicken tenders can be marinated up to 24 hours in advance, and you can also make the breadcrumb topping and store it in an airtight container in the fridge. Once baked and cooled, leftovers can be transferred to an airtight container and kept in the fridge for up to 3 days. They can also be frozen in a Ziploc bag for up to 3 months.
Serving Suggestions
What’s the point of eating chicken tenders without dipping sauce? Depending on your personal tastes, try whipping up an Easy Honey-Mustard Dipping Sauce that can be prepared in about five minutes. If you prefer a little more kick, try this Perfect Chipotle Sauce Recipe. Of course, barbecue sauce is a common condiment for chicken tenders. If that’s your preference, you have several options, including an Easy Keto BBQ Sauce and a Low-Carb Sugar-Free BBQ Sauce. To make the meal even healthier, pair the tenders with colorful and nutrient-packed sides that kids will enjoy, such as these Air-Fryer Sweet Potato Fries.
Ingredients
- 2 large eggs
- 1/2 cup unsweetened almond milk
- 1 tablespoon apple cider vinegar
- 1 1/2 pounds chicken tenderloins
- 2 cups gluten-free panko breadcrumbs
- 1 tablespoon avocado oil
- 2 teaspoons sea salt
- 1 teaspoon smoked paprika
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon Cajun seasoning optional
- 1 teaspoon dried dill
- Honey-mustard sauce, or your favorite healthy dipping sauce for serving
Instructions
- Preheat your oven to 400 degrees Fahrenheit. In a mixing bowl, whisk together the eggs, almond milk, and apple cider vinegar. Submerge the chicken tenders in this mixture to marinate.
- Place the gluten-free panko breadcrumbs in a food processor and pulse until fine. Spread them on a parchment-lined baking sheet, drizzle with avocado oil, and toast in the oven for 10-12 minutes, until golden.
- Transfer the toasted breadcrumbs to a shallow dish and mix in the salt, paprika, black pepper, garlic powder, onion powder, Cajun seasoning, and dried dill until well combined.
- Set a wire rack over a baking sheet lined with parchment paper and lightly grease it. Dredge the marinated chicken tenders in the seasoned breadcrumbs, pressing to adhere.
- Arrange the breaded chicken tenders on the prepared wire rack. Bake in the preheated oven for 15-18 minutes, until the chicken is golden brown and reaches an internal temperature of 165 degrees F.
- Serve the crispy chicken tenders warm with your choice of a healthy dipping sauce such as honey-mustard sauce.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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