These gluten chicken tenders make an easy, delicious family dinner or party appetizer when served with a healthy honey mustard dip. Or add them into a nutritious bowl of quinoa/rice and roasted vegetables!

Homemade sauce that’s sweet, creamy and tart will pair nicely with many dishes! Use it as a dipping sauce, salad dressing or spread for sandwiches or wraps!

Table of Contents

Introduction

These easy, healthy chicken tenders are the ideal way to satisfy those pesky peanut gallery complaints about dinnertime! No deep frying required–instead, these chicken tenders can be lightly pan fried before being dunked in homemade honey mustard sauce for added crunchiness! Pair this delicious meal with plantain chips or other veggies for an ideal weeknight dinner that everyone in your family will be talking about! You won’t believe how quickly this recipe becomes an instant favorite!

Begin by gathering a large ziplock bag, rolling pin and food processor or blender to break your crackers down into fine pieces. Pour these crushed crackers into a shallow bowl.

Whisk the eggs for optimal breadcrumb adhesion – don’t skip this step! Next, mix gluten-free cornflake crumbs with garlic powder, salt and pepper before pouring the buttermilk over your chicken tenders to completely coat them in buttermilk.

After coating chicken tenders with their chosen batter, shake off any excess and place them on a wire rack placed over a baking sheet. Lightly pan fry these over medium heat in several tablespoons of olive oil until they turn golden brown and are cooked through. Extra tenders can be stored in an airtight container in the fridge for up to five days; when reheating them simply re-pan fry in several tablespoons of olive oil over medium heat until crispy and hot throughout.

Ingredients

For breading, combine equal parts flour, eggs and panko. These ingredients may already be on hand in your pantry – or can easily be purchased at local grocery stores.

If you prefer air fryers, this step can be avoided by preheating your oven to 400 degrees and lining a rimmed baking sheet with parchment paper before placing chicken tenders inside of it. Additionally, this recipe works just as well if using frozen tenders that have been defrosted.

Working one piece at a time and protecting the egg with plastic wrap, dip each chicken tender into your flour mixture to coat. Use your hands to press in all that flour – this will create those delightful craggy bits that give these gluten-free chicken tenders their unique character!

Repeat with egg and panko crumbs, packing and pressing to cover every part of the chicken strip in crumb coating. Transfer each breaded strip to your baking sheet once complete.

Cook the chicken tenders until they are golden brown in color and register 165 degrees F with an inserted meat thermometer inserted into their thickest part, depending on their size and thickness, this could take between 15 and 20 minutes depending on their size and thickness.

Once cooked, transfer the chicken tenders to a wire rack to cool slightly before tossing with Joyful Honey Mustard Sauce and serving.

Step-by-Step Cooking Instructions

Chicken tenders are an easy and kid-approved dinner that are both kid-tested and versatile, perfect for meals like Chicken Parmesan. Serve with different dipping sauces such as honey mustard, barbecue or ranch for maximum versatility – or add them as part of a veggie-packed salad for even more options!

These gluten-free chicken tenders feature an irresistibly crunchy homemade crispy coating made of almond flour, parmesan cheese and smoked paprika; you’ll find these ingredients either at your local store or online. Together they create an irresistibly delicious breading that’s ideal for kids as well as adults alike!

Another key to these tenders is the homemade honey mustard sauce used for dipping, created using Dijon mustard, honey and chilli flakes in an easy to follow recipe that tastes fantastic with chicken tenders.

To prepare the sauce, simply combine all of the ingredients in a small pot over medium heat and mix until all of the honey dissolves and the mixture bubbles up slightly before setting aside to cool.

To cook chicken, simply prepare a baking sheet by lining it with parchment paper and setting a wire rack over it. If using an air fryer, place breaded chicken in its preheated basket after lightly spraying it with cooking spray before placing into the oven or air fryer for 10-14 minutes until golden-brown and at least 165F is reached internally.

Tips for Extra Crispiness

To achieve perfect chicken tenders, the key to successful frying lies in not overcrowding your pan when frying. This allows each piece to crisp up without burning or absorbing too much oil, and using a thermometer when cooking in oil helps determine when it has reached an ideal temperature to fry chicken tenders.

Submerge your chicken tenders in both wet batter and seasoning flour, using your hands to pack down and pack down, creating small craggy bits throughout the dry mix that will produce an improved crust than just using fingers alone. This method will create the best crust possible.

Once you’ve coated the chicken tenders in flour and egg wash, remove any excess and place in your frying pan in batches for four minutes per batch (I did two for 1.5 lbs of chicken). Be sure that the oil temperature stays between 325-350F; any lower and the coating could become soggy, while higher temps could cause it to bubble over!

Once your chicken is done frying, place it on a wire rack to drain before topping with homemade hot honey sauce for serving! Enjoy your tasty feast!

Homemade Honey Mustard Dip

Honey mustard sauce is an easy and quick to prepare sauce that makes an ideal sweet-and-tangy dip for sheet pan chicken tenders, other fried poultry dishes or appetizers, salads or as a dressing on delicious chicken salads. Plus, its versatility allows it to also act as a marinade for meat or fish!

To prepare the dipping sauce, combine mayonnaise, mustard and honey in a small dish until ready to use. Refrigerate before serving.

To prepare the chicken, preheat oven to 425degF or air fryer to 380degF and line a large baking sheet with parchment paper or spray it with cooking spray before placing each breaded chicken tender on it. Bake 10-14 minutes, or use air fryer 8-11 minutes, until golden-brown and crispy if using oven method.

While your chicken is baking, make a dipping sauce by mixing all the ingredients in a small dish until combined. If desired, omit the honey for a less-sweet version.

Start your tastebuds dancing when you serve these gluten-free pretzel crusted chicken tenders hot from the oven with your preferred dipping sauce, such as honey mustard or ranch. Feel free to spice things up by adding cayenne pepper for heat, Italian seasoning for herbiness or parmesan cheese for additional indulgence. These gluten-free pretzel crusted chicken tenders pair nicely with pasta dishes like Chicken Parmesan as well as sandwiches/wraps or topping an awesome Cobb-style or BBQ chicken salad!

Storage or Reheating

Stored in an airtight container, these gluten free chicken tenders will stay fresh for several days. Plus, reheating is super simple either in the oven or air fryer: simply preheat to 400 degrees before placing the breaded chicken on a wire rack set over a baking sheet to be baked again!

Gluten-free chicken strips make an easy weeknight dinner that’s deliciously crunchy! Easy to prepare and pair well with any number of sides – such as French Fries, Garden Salad or even warm biscuits. Honey Mustard Sauce makes an especially flavorful dip!

Traditional store-bought chicken tenders typically use wheat flour, panko breadcrumbs and milk – not ideal for those following a gluten free diet. To meet their needs more easily, this recipe uses plantain chips as the coating material – free from dairy, eggs, nuts and other allergens – creating an irresistibly crispy and crunchy gluten free chicken tender that the entire family will love! Finish the meal off right by serving with honey mustard dip for a mouthwatering dinner that everyone will devour; add this versatile sauce as sandwich/burger topping, pizza drizzle or veggie wrap sauces! Don’t miss out!