Gluten Free Chicken Tenders: A Crispy Delight for All Dietary Needs

As a passionate home cook, I’ve always believed that food should bring joy and comfort to our lives. One of my favorite dishes to whip up is gluten free chicken tenders. These crispy delights are not just for those with dietary restrictions; they are a family favorite that everyone can enjoy. I remember the first time I made them for my kids. The moment they took a bite, their eyes lit up, and I knew I had struck gold!

The aroma of golden chicken sizzling in the pan fills the kitchen, creating an inviting atmosphere that beckons everyone to gather around the table. The crunch of the tender coating gives way to juicy chicken, and the flavors of garlic and paprika dance on your palate. It’s a dish that brings back memories of family dinners and laughter, reminding me of the importance of sharing meals together.

What I love most about these gluten free chicken tenders is their versatility. Whether you’re serving them for a quick weeknight dinner or at a weekend gathering, they are sure to impress. Plus, they are easy to make, allowing you to spend less time in the kitchen and more time enjoying the company of your loved ones. So, let’s dive into this delightful recipe that will surely become a staple in your home!

What is Gluten Free Chicken Tenders?

Gluten free chicken tenders are a delicious twist on a classic American dish, designed to cater to those with gluten sensitivities or celiac disease. Originating from the traditional fried chicken, this recipe swaps out regular breadcrumbs for gluten-free alternatives, ensuring that everyone can enjoy the crispy, tender goodness. The use of almond flour not only adds a nutty flavor but also enhances the nutritional profile, making these tenders a healthier option.

Globally, chicken tenders have become a beloved comfort food, often served in various forms across different cultures. From the Southern-style fried chicken to Asian-inspired chicken bites, the versatility of chicken allows for endless adaptations. My version embraces the essence of home cooking, focusing on simple, wholesome ingredients that bring families together around the dinner table.

Why You’ll Love This Gluten Free Chicken Tenders

• Quick and easy to prepare for busy weeknights.
• Crispy texture that satisfies cravings without gluten.
• Healthier alternative packed with protein.
• Family-friendly dish that pleases everyone.

Who It’s For

This recipe is perfect for busy families looking for a quick meal solution, health-conscious cooks who want to enjoy a guilt-free treat, and food lovers who appreciate a good, crispy chicken tender. Whether you’re gluten-free or just looking to try something new, these tenders are sure to become a favorite in your household.

When to Cook It

Gluten free chicken tenders are ideal for a variety of occasions. They make a fantastic weeknight dinner when time is short, a crowd-pleasing appetizer for celebrations, or a fun family meal that everyone can customize with their favorite dipping sauces. No matter the occasion, these tenders are sure to bring smiles to the table!

How to Make the Perfect Gluten Free Chicken Tenders

Ingredients

• 1 lb chicken breast, cut into strips
• 1 cup gluten-free breadcrumbs
• 1/2 cup almond flour
• 2 eggs, beaten
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp paprika
• Salt and pepper to taste
• Oil for frying

Step-by-Step Instructions

1. In a large mixing bowl, combine the gluten-free breadcrumbs, almond flour, garlic powder, onion powder, paprika, salt, and pepper. This mixture will create a flavorful coating that adds crunch and taste.
2. Dip each chicken strip into the beaten eggs, ensuring they are fully coated. This step helps the breadcrumb mixture adhere perfectly, creating that irresistible crunch.
3. Coat the chicken strips with the breadcrumb mixture, pressing gently to ensure an even layer. The more you press, the crunchier the tenders will be!
4. Heat oil in a frying pan over medium heat. You want the oil hot enough to sizzle when the chicken hits the pan, creating that golden crust.
5. Fry the chicken tenders for about 4-5 minutes on each side or until golden brown and cooked through. The aroma will fill your kitchen, making it hard to resist!
6. Remove from the pan and place on paper towels to drain excess oil. This keeps them crispy and not greasy, ensuring every bite is delightful.
7. Serve hot with your favorite dipping sauce. I love pairing them with a tangy honey mustard or a zesty ranch!

For People with Diabetes: Sugar Substitutes

• Stevia: A natural sweetener with zero calories, perfect for adding sweetness without the sugar.
• Monk fruit: A sweetener derived from monk fruit, also calorie-free and a great alternative.
• Allulose: A low-calorie sugar that tastes like sugar but has minimal impact on blood sugar levels.

It’s best to avoid honey or maple syrup, as they can spike blood sugar levels.

Tools You’ll Need

• Large mixing bowl
• Frying pan or skillet
• Measuring cups and spoons
• Whisk or fork for beating eggs
• Paper towels for draining
• Spatula or tongs for flipping chicken

Top Tips from Well-Known Chefs

• Use Fresh Ingredients: Chef Jamie Oliver emphasizes the importance of using fresh, high-quality chicken for the best flavor and texture. Fresh chicken will yield juicier tenders.
• Double-Dip for Extra Crunch: Chef Gordon Ramsay suggests double-dipping your chicken strips in the egg and breadcrumb mixture. This creates a thicker, crunchier coating that everyone will love.
• Season Your Flour: Renowned chef Ina Garten recommends seasoning your breadcrumb mixture generously. A little extra salt and pepper can elevate the flavor profile significantly.
• Let the Coating Set: Chef Alton Brown advises letting the coated chicken sit for about 10 minutes before frying. This helps the coating adhere better and results in a crispier finish.
• Control the Oil Temperature: Chef Emeril Lagasse stresses the importance of maintaining the right oil temperature. If the oil is too hot, the tenders will burn; too cool, and they’ll absorb excess oil. Aim for around 350°F (175°C) for perfect frying.

Storing and Reheating Tips

• Refrigeration: Store leftover gluten free chicken tenders in an airtight container in the fridge for up to 3 days.
• Freezing: For longer storage, freeze the cooked tenders in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe bag for up to 3 months.
• Reheating in the Oven: Preheat your oven to 400°F (200°C). Place the tenders on a baking sheet and heat for about 10-15 minutes, or until heated through and crispy.
• Reheating in the Air Fryer: Set your air fryer to 375°F (190°C) and reheat the tenders for 5-7 minutes for a perfectly crispy texture.
• Microwave Caution: If using a microwave, heat on medium power for 1-2 minutes, but be aware that this may result in a softer texture.

Common Mistakes to Avoid

• Not Preheating the Oil: If the oil isn’t hot enough, the chicken tenders will absorb excess oil and become greasy instead of crispy.
• Skipping the Egg Dip: Failing to dip the chicken in eggs can result in the breadcrumb coating falling off during frying, leading to less flavorful tenders.
• Overcrowding the Pan: Frying too many tenders at once can lower the oil temperature, causing uneven cooking and soggy coatings.
• Using Regular Breadcrumbs: Make sure to use certified gluten-free breadcrumbs; otherwise, the dish won’t be suitable for those with gluten sensitivities.
• Not Letting the Coating Set: Allowing the coated chicken to rest for a few minutes before frying helps the coating adhere better, resulting in a crunchier texture.

FAQs About Gluten Free Chicken Tenders

• Can I bake gluten free chicken tenders instead of frying? Yes, you can bake them instead of frying for a healthier option. Preheat your oven to 400°F (200°C) and bake for about 20 minutes, flipping halfway through.
• Do I need to marinate the chicken before cooking? No, you don’t need to marinate the chicken beforehand. The seasoning in the breadcrumb mixture provides plenty of flavor.
• Can I use different gluten-free flours? It depends on your preference; you can use different gluten-free flours, such as coconut flour or rice flour, to achieve different textures.
• Can I freeze gluten free chicken tenders? Yes, they can be frozen for later use. Just make sure to store them in an airtight container or freezer-safe bag.
• Can I use regular breadcrumbs? No, you should avoid regular breadcrumbs to keep them gluten-free. Always opt for certified gluten-free breadcrumbs to ensure safety for those with gluten sensitivities.

Conclusion: Final Thoughts on Gluten Free Chicken Tenders

In conclusion, these gluten free chicken tenders are not just a meal; they are a celebration of flavor, texture, and togetherness. Whether you’re cooking for a family dinner or a casual gathering, these tenders are sure to impress everyone at the table. I hope you give this recipe a try and experience the joy it brings to your kitchen. If you enjoyed this recipe or have any tips of your own, please share your thoughts in the comments below! Happy cooking!

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