Healthy Gluten Free Chicken Tenders
Healthy homemade gluten free chicken tenders. This is a very simple yet delicious recipe you can whip up in no time.
Adults and children alike love these chicken tenders. Crispy and crunchy on the outside, while still juicy on the inside.
The coating is flavourful with added spices and deep fried. We deep fry most of our food in Homemade tallow. It’s a natural, high smoke point fat that is cheap and inexpensive to make if you want to give it a go!
Tips For Making Gluten Free Chicken Tenders
- Cook in hot oil: Get your oil nice and hot before placing the chicken strips into it. Hot oil will make sure your chicken cooks properly and will give you a crunchy outside.
- Don’t overcrowd your pan: To ensure your chicken tenders cook properly and don’t go soggy make sure use a large enough pan. I generally will place about 7 pieces of chicken tenders in my medium size pan.
- Cut them into similar sizes: So that your chicken cook evenly, try and cut them into similar sizes. Don’t cut overly large pieces, they will cook faster if they are about 3 inches long one-inch-thick sort of ratio.
Ingredients You Need To Make Chicken Tenders
You don’t need much to make these delicious homemade tenders.
- Chicken breast or chicken thighs: Chicken thighs are juicier when cooked but you can definitely use chicken breast as well.
- Tapioca Flour: This is a great gluten free flour you can use for frying food. I’ll have other options listed below as well.
- Eggs: You will need one medium to large size egg for this recipe.
- Fat: You will need some type of fat for cooking your homemade tenders in.
- Spices: Sea salt, Garlic powder and crushed black pepper taste amazing added to the flour.
How To Make Chicken Tenders (Step by Step)
- Preheat a pan on medium heat with oil in it. Try to have about an inch of oil in your pan. I like using tallow.
- Cut your chicken breast or thighs into strips about one inch thick to three inches long.
- Whisk the egg in a bowl and on a plate mix the tapioca flour with the spices together.
- Place one chicken strip at a time into the egg mixture and then cover in the spiced Topacio flour.
- Put the floured chicken strips on a plate until you are ready to fry.
6. Once the oil has heated up you can add about 6-7 chicken strips in the oil.
7. Allow to cook for about 5 minutes on each side. Once they go nice and golden on both sides the Chicken tenders should be done.
8. Place the cooked chicken strips on a plate lined with paper towel to absorb the extra oil.
9. Cut the largest one to make sure they have cooked all the way through and then enjoy!
Gluten Free Flour Options
There are so many different options for gluten free flours! It just depends on your preference in taste is really! Here are some other options!
- Rice Flour is another mild and delicious gluten free flour option you can use when wanting to fry foods.
- Quinoa Flour can have a slightly bitter taste but very nutritious.
- Almond flour will give your food a crunch and is more similar to bread crumb texture.
- Oat flour is also more similar to your bread crumb texture.
- Chickpea flour is another good option you can use as well, it’s nutritious and doesn’t have a super strong taste.
How To Store Gluten Free Chicken Tenders
Once you chicken tenders have completely cooled place them in an airtight container in the fridge. They will last several days in the fridge. You can reheat them on the stove top in butter, in the oven or microwave.
You can also freeze chicken tenders once they have cooled in plastic freezer bags. Make sure you haven’t left them sitting too long out as this can harbour bacteria. Let them cool for 30 minutes to an hour and then freeze.
When you want to eat them just place them in a hot oven for about 15 minutes and check to see if they are ready!
What To Serve With Chicken Tenders
Chicken tenders are delicious and can be served on their own or with many different sides. Here are some ideas on how to serve your fried chicken strips.
- Serve them on their own with a sauce like ketchup or homemade honey mustard sauce!
- Use chicken tenders in a wrap add some salad if you like and sauce for a delicious lunch or dinner option.
- Serve them up in homemade sushi!
- Cook up roasted veggies to go along with your tenders.
- Slice them and place them on a salad with some dressing.
- Steam vegetables on the side.
- Make this creamy cauliflower cheese recipe to go along with your tenders!
If you try and like this recipe, please come back and give it a 5-star review! Thank you!
Gluten Free Chicken Tender Recipe
You will love these crispy, healthy gluten free chicken tenders. Crunchy on the outside and juicy on the inside. Easy chicken tender recipe.
Ingredients
- 500 grams chicken thigh or breast
- 1 cup tapioca flour
- 2 tsp Sea salt
- 1 tsp garlic powder
- 1/4 tsp ground black pepper
- 1 medium size egg for dipping
- 2 cups of oil or fat for frying (approximately)
Instructions
- Preheat a pan on medium heat with oil in it. Try to have about an inch of oil in your pan. I like using tallow.
- Cut your chicken breast or thighs into strips about one inch thick to three inches long.
- Whisk the egg in a bowl and on a plate mix the tapioca flour with the spices together.
- Place one chicken strip at a time into the egg mixture and then cover in the spiced Topacio flour.
- Put the floured chicken strips on a plate until you are ready to fry.
- Once the oil has heated up you can add about 6-7 chicken strips in the oil.
- Allow to cook for about 5 minutes on each side. Once they go nice and golden on both sides the Chicken tenders should be done.
- Place the cooked chicken strips on a plate lined with paper towel to absorb the extra oil.
- Cut the largest one to make sure they have cooked all the way through and then enjoy!
