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    Home » Type » Main Courses » Chicken

    Gluten Free Healthy Baked Chicken Tenders Recipe

    Published: Jan 10, 2020 · Modified: Jan 20, 2022 by Faith · This post may contain affiliate links · 13 Comments

    Jump to Recipe

    This Gluten Free Healthy Baked Chicken Tenders Recipe yields crispy and flavorful crowd-pleasing chicken tenders that’s perfect for a weeknight dinner!

    Gluten Free Healthy Baked Chicken Tenders Recipe on White Platter

    I worked at a pizzeria during high school. One of my absolute favorite things to eat on break there was a chicken finger (aka chicken tender) sub with blue cheese!

    I’ve had this type of sandwich in other parts of the country, so I don’t think it’s a Buffalo thing. But I will say, the best chicken finger subs I’ve ever had are in Buffalo.

    I still like chicken fingers (I mean, we all do, right?), but now I like them a little healthier. Enter this Healthy Baked Chicken Tenders Recipe, which also happens to be gluten free!

    Baked Chicken Tenders with Description

    In This Article

    • Healthy Baked Chicken Tenders Recipe
    • What Goes with Baked Chicken Tenders?
    • More 30 Minute Chicken Dinners:
    • Gluten Free Healthy Baked Chicken Tenders Recipe

    Healthy Baked Chicken Tenders Recipe

    These chicken tenders are baked instead of deep-fried! Don’t worry, they’re still crispy, golden, and packed with flavor.

    And bonus, baking is a lot easier than deep-frying and it requires a lot less supervision. (This recipe cooks up in just 30 minutes, so it’s perfect for a healthy weeknight meal.) And double bonus, your house won’t smell like oil from deep-frying!

    Gluten Free Chicken Tenders

    This crispy chicken tenders recipe is gluten free and grain free. And I’m telling you, it’s every bit as delicious as the original!

    Ingredients for This Gluten Free Breadcrumb Coating:

    • Almond flour
    • Parmesan cheese
    • Garlic powder
    • Onion powder
    • Dried Italian herb seasoning
    • Paprika
    • Salt
    • Black pepper

    Pro Tip: For this recipe, freshly grated Parmesan cheese must be used instead of pre-grated. This is because when you grate the Parmesan (preferably on a microplane, which grates it so it’s very fluffy), it gives the cheese quite a bit of volume, and we need it to coat all the tenders. Not to mention, the flavor of fresh-grated is so much better!

    Baked Not Fried - How Long to Bake Chicken Tenders at 350

    Chicken tenders take about 30 minutes to cook at 350F. For this recipe, I cook the chicken tenders at 425F to help them cook a little faster, and to help them get a bit crispier.

    No matter what temperature you’re cooking chicken tenders at, be sure to fully cook chicken until there’s no pink inside. If you’re using a thermometer, it should read 165F when inserted into the thickest part of the meat.

    DSC_7438(small)

    What Goes with Baked Chicken Tenders?

    While the chicken is in the oven, you can:

    • Throw together a salad.
    • Cut up carrot and celery sticks.
    • Or get out the fixings to make homemade subs/sandwiches/heros/hoagies/whatever you want to call them.
    • And don’t forget to serve chicken tenders with something like homemade Buttermilk-Herb Dressing for dipping!

    More 30 Minute Chicken Dinners:

    • Thai Noodles Recipe with Vegetables and Chicken
    • Healthy Sweet and Sour Chicken Stir Fry Recipe
    • One-Skillet 30-Minute Chicken Parmesan
    • Keto Crack Chicken Recipe
    • Creamy White Chicken Chili Recipe

    DSC_7474(small)

    Did you make this recipe? Please rate it and leave a comment below because I love hearing from you! You can also tag @anediblemosaic on social media. To stay up-to-date FOLLOW ME on Instagram, Twitter, and Facebook. Xoxo, Faith

    White Platter with Healthy Baked Chicken Tenders

    Gluten Free Healthy Baked Chicken Tenders Recipe

    By: Faith Gorsky
    This Gluten Free Healthy Baked Chicken Tenders Recipe yields crispy, flavorful, crowd-pleasing chicken tenders that’s perfect for a weeknight dinner!
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Course Main Course
    Cuisine American
    Servings 4 servings
    Calories 298 kcal

    Ingredients
     
     

    • 1 tablespoon olive oil divided
    • 1 large egg
    • 1 large egg white
    • 2 tablespoons milk
    • ½ cup almond flour
    • 1 ounce freshly-grated Parmesan cheese
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • 1 teaspoon dried Italian herb seasoning
    • ½ teaspoon paprika
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 1 pound boneless skinless chicken breast cut into 3-inch by ¾-inch strips

    Instructions
     

    • Preheat oven to 425F; drizzle ½ tablespoon olive oil on a large baking sheet and spread it around with your hand.
    • Lightly beat together the egg, egg white, and milk in a shallow bowl.
    • Stir together the almond flour, Parmesan cheese, garlic powder, onion powder, Italian herb mix, paprika, salt, and black pepper in another shallow bowl.
    • Dip each chicken strip first in the egg mixture, letting the excess drain off, and then in the almond meal mixture, lightly pressing the mixture into the chicken.
    • Arrange the coated chicken on the prepared baking sheet so they’re not touching. Drizzle the remaining ½ tablespoon olive oil on top.
    • Bake until the chicken is lightly browned and fully cooked (there should be no pink in the center when you cut into it), about 12 to 15 minutes, rotating the pan once.

    Faith's Tips

    • Net Carbs: 3g per serving
    • For this recipe, freshly grated Parmesan cheese must be used instead of pre-grated. This is because when you grate the Parmesan (preferably on a microplane, which grates it so it’s very fluffy), it gives the cheese quite a bit of volume, and we need it to coat all the tenders. Not to mention, the flavor of fresh-grated is so much better!

    Nutrition

    Nutrition Facts
    Gluten Free Healthy Baked Chicken Tenders Recipe
    Amount Per Serving
    Calories 298 Calories from Fat 153
    % Daily Value*
    Fat 17g26%
    Saturated Fat 3g19%
    Cholesterol 119mg40%
    Sodium 423mg18%
    Potassium 466mg13%
    Carbohydrates 5g2%
    Fiber 2g8%
    Sugar 1g1%
    Protein 32g64%
    Vitamin A 272IU5%
    Vitamin C 1mg1%
    Calcium 142mg14%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword Baked Chicken Tenders, Gluten Free Chicken Tenders, Healthy Baked Chicken Tenders Recipe
    Tried this recipe?Let me know how it was!

    Gluten Free Baked Chicken Tenders Recipe Pin

    This post was first published on An Edible Mosaic on November 1, 2013. It was updated with more information on January 10, 2020.

    Disclosure: This post contains Amazon affiliate links to products I believe in, which means that even though it doesn’t cost you anything extra, I will receive a small amount of money from the sale of these items. Thank you for helping to support An Edible Mosaic!

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    Reader Interactions

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      Recipe Rating




    1. Judy says

      December 27, 2013 at 8:54 pm

      Tried this recipe (had to use the non-fresh Parmesan because I couldn't wait to buy the good stuff). I thought that the more batter, the crunchier but the almond meal gives a nice crunch. Overall, I'm quite satisfied and would make again.

      Reply
    2. GordonC says

      November 11, 2013 at 4:56 pm

      Looks really good, going to try it tomorrow.

      Reply
    3. Ashley - Baker by Nature says

      November 04, 2013 at 1:58 pm

      Chicken fingers are one of our very guilty pleasures! This healthy version will definitely be on our menu next week.

      Reply
    4. cde says

      November 03, 2013 at 4:01 pm

      I too loved a buffalo chicken finger sub back in my highschool days when I used to eat with reckless abandon.

      Reply
    5. Heavenly says

      November 02, 2013 at 11:33 am

      What a wonderful healthy take on a guilty pleasure. Love it!
      *kisses* H

      Reply
    6. Ash-foodfashionparty says

      November 01, 2013 at 10:02 pm

      Love the baked ones, the coating sounds delish.

      Reply
    7. Laura (Tutti Dolci) says

      November 01, 2013 at 5:24 pm

      I love your almond meal + parmesan coating, great idea!

      Reply
    8. dixya| food, pleasure, and health says

      November 01, 2013 at 11:45 am

      i wish our metabolism stayed the same :( this looks ideal for busy weeknight.

      Reply
    9. Erica says

      November 01, 2013 at 10:34 am

      I want to make! i bet Kay would be a huge fan too. Gosh...I can remember all the crazy junk I used to eat ;)

      Reply
      • Georgia says

        January 30, 2017 at 8:23 pm

        I am Gluten Free and these are the best tasting tenders I have ever had so.... Ditto

        Reply
        • Pat says

          February 08, 2017 at 10:15 am

          Is 2 servings just 2 Chicken Tenders??

          Reply
          • Faith says

            February 17, 2017 at 9:35 am

            Pat, This whole recipe makes between 2 to 4 servings, depending on how hungry people are. The number of tenders you get will depend on how you slice the chicken breasts, but it should be more than 2 tenders per serving.

            Reply
    10. Rosa says

      November 01, 2013 at 5:05 am

      Scrumptious! Perfect with a salad.

      Cheers,

      Rosa

      Reply

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