Gluten Free Chicken Tenders

by Lyndall Kriedemann

Homemade gluten-free chicken tenders are quick, easy, and healthier than restaurant versions.

Ingredients 

  • 1kg boneless, skinless chicken breasts
  • ¼ cup mayonnaise
  • ¼ cup Glutagon flour
  • 1 large egg
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon paprika
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 3 cups gluten-free breadcrumb

Instructions 

1. Trim any excess fat off the chicken breasts, then cut into strips about 4 inches long, 3cm wide, and 2cm thick. Try to make all chicken strips similar in size so they bake at the same rate. Set aside.

2. In a large bowl, stir together mayonnaise, gluten-free flour, egg, garlic powder, onion powder, paprika, salt, and ground black pepper. Stir until smooth and thoroughly combined.

3. Add the chicken to the mixture and toss until the tenders are uniformly coated. Let this sit for 10 minutes.

4. Preheat oven to 205°C. Line a large baking sheet with parchment paper.

5. Place the panko breadcrumbs on a large plate and coat the chicken tenders one piece at a time. Use a fork to gently press the panko into the chicken so the crumbs stick on well.

6. As each chicken tender is coated, gently shake off any excess panko and place the chicken tender onto the prepared baking sheet.

7. Once all chicken tenders are coated in panko, place the baking sheet into the oven and bake for 15 to 18 minutes. The chicken tenders are done once the crust is lightly golden brown and the internal temperature reaches 75°C.

Notes

  • Cut the chicken into similar-sized strips so they all bake at the same speed..
  • Let the chicken tenders sit in the sauce mixture for at least 10 minutes before coating them in panko. If you need to leave the chicken tenders in the sauce for longer than 10 minutes, cover the bowl with food-safe plastic wrap and place it in the fridge until you are ready to coat in the breadcrumbs.
  • To store: Gluten-free chicken tenders are best when eaten fresh as the panko crust gets soggy after refrigeration. If sealed well in a food-safe container, gluten-free chicken tenders can last in the fridge for up to 3 days. 
  • To freeze:  Bake and allow to cool completely before transferring to an airtight food-safe container or zip-top bag for up to 2 months.
  • To reheat: Place in the oven for about 15 minutes at 205°C.
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