Gluten Free Chicken Tenders
by: claire cary
These gluten free chicken tenders are crispy, full of flavor and so easy to make. You can make them in the air fryer or oven baked, and serve them alongside ketchup or your favorite sauce.
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8
Ingredients
- 1 pound chicken tenders about 8 tenders
- ⅓ cup gluten free all purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons salt
- 2 eggs
- 1 ¼ cups gluten free breadcrumbs
- 2 teaspoons old bay seasoning
Instructions
- Preheat your air fryer to 380 Fahrenheit. See notes for oven instructions.
- I bought chicken that was already cut into tender shapes, so I just trimmed off any weird looking bits, but if you have whole breasts, pound them, then cut into strips.
- In a large bowl, whisk together the flour, paprika, garlic, onion powder and salt.
- In a second bowl, whisk up the eggs.
- In a third bowl, whisk together the breadcrumbs and old bay seasoning.
- Add the chicken tenders to the bowl with the flour and toss to combine until coated.
- Dip each tender in the eggs, then into the breadcrumbs, pressing the breadcrumbs on each piece. You can repeat this process one more time for a thicker coating, I only did one.
- Add the prepared chicken to your air fryer basket and spray lightly with an oil spray.
- Air fry for 12-16 minutes, flipping halfway, until cooked through to the center and crispy and golden on the outside.
- Let cool slightly, then serve with ketchup and enjoy!
Notes
For a lower carb option, you can swap half of the breadcrumbs with equal parts almond flour.
To make in the oven, follow all steps as usual, but bake at 425 Fahrenheit. Line a baking sheet with foil, then place a wire rack on top. Add the prepared tenders to the top of the wire rack (this ensures they cook really evenly) and bake for 15-20 minutes or until cooked through and the internal temperature reaches 165 degrees.
Serving: 1tender / Calories: 186kcal / Carbohydrates: 20g / Protein: 18g / Fat: 4g / Fiber: 1g / Sugar: 1g
