Gluten free - Chicken Tenders

 In today’s world, more people are exploring gluten-free diets, whether due to medical conditions like celiac disease, gluten sensitivity, or simply a desire to improve overall health. Gluten-free recipes provide a fantastic way to enjoy a variety of meals without sacrificing flavor or texture. The beauty of these dishes lies in their ability to cater to diverse dietary needs while remaining accessible and delicious for everyone at the table. One of the all-time favorite comfort foods that’s easily adaptable to a gluten-free lifestyle is chicken tenders. In this blog, we’ll dive into a recipe for Gluten-Free Chicken Tenders that’s crispy, flavorful, and perfect for any occasion.

Gluten-Free Chicken Tenders Recipe

Ingredients:

• 1 lb chicken tenders or chicken breast cut into strips

• 1 cup gluten-free all-purpose flour

• 1 cup gluten-free breadcrumbs or crushed gluten-free cornflakes

• 2 large eggs, beaten

• 1/2 cup milk (dairy or non-dairy alternative)

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• 1/2 teaspoon onion powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• Cooking oil (for frying) or cooking spray (for baking)

Meal Prep:

1. Prepare the Chicken: If using chicken breast, cut into even strips for uniform cooking. Pat the chicken dry with a paper towel to help the coating adhere better.

2. Prepare the coating:

   • Bowl 1: Mix gluten-free flour with garlic powder, paprika, onion powder, salt, and pepper.

   • Bowl 2: Combine beaten eggs and milk.

   • Bowl 3: Place gluten-free breadcrumbs or crushed cornflakes.

3. Coat the Chicken:

   • Dredge each chicken strip in the seasoned flour, shaking off excess.

   • Dip it into the egg mixture, ensuring it’s fully coated.

   • Finally, coat it with breadcrumbs or cornflakes, pressing gently to adhere.

4. Place the breaded chicken on a plate and refrigerate for 15-20 minutes. This helps the coating set and reduces the chances of it falling off during cooking.

Cooking Instructions:

• Frying:

  1. Heat about 1 inch of oil in a large skillet over medium heat.

  2. Fry the chicken tenders in batches for 3-4 minutes per side, or until golden brown and cooked through (internal temperature of 165°F/74°C).

  3. Transfer to a plate lined with paper towels to absorb excess oil.

• Baking:

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

  2. Arrange the chicken tenders on the sheet and lightly spray with cooking spray.

  3. Bake for 20-25 minutes, flipping halfway, until golden and cooked through.

• Air Frying:

  1. Preheat the air fryer to 375°F (190°C).

  2. Place the tenders in a single layer in the basket and cook for 10-12 minutes, flipping halfway through.

Substitute Ingredients:

• Eggs: Replace with a mixture of flaxseed meal and water (1 tablespoon flaxseed + 3 tablespoons water per egg).

• Milk: Use almond milk, oat milk, or coconut milk for a dairy-free option.

• Breadcrumbs: Swap with crushed gluten-free crackers, rice cereal, or almond flour for different textures and flavors.

• Seasonings: Feel free to add cayenne pepper, dried herbs, or grated Parmesan for extra flavor.

Cooking Time:

• Prep Time: 20 minutes

• Cook Time: 25 minutes

• Total Time: 45 minutes

Enjoy these Gluten-Free Chicken Tenders as a snack, appetizer, or main dish paired with your favorite dipping sauces. They’re sure to be a hit with kids and adults alike!