Go Back
+ servings
White Platter with Healthy Baked Chicken Tenders

Gluten Free Healthy Baked Chicken Tenders Recipe

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



  • Preheat oven to 425F; drizzle 1/2 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 1/2 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.


  • 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!


Calories: 298kcal | Carbohydrates: 5g | Protein: 32g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 119mg | Sodium: 423mg | Potassium: 466mg | Fiber: 2g | Sugar: 1g | Vitamin A: 272IU | Vitamin C: 1mg | Calcium: 142mg | Iron: 1mg