Gluten Free Chicken Tenders Recipe (Egg Free)

These Gluten Free Chicken Tenders are perfectly crunchy on the outside and super juicy inside. Chicken strips are coated with seasoned plantain chip crumbs, and then oven-baked or air-fried. Paired with a homemade sweet and sour dipping sauce, these paleo chicken fingers are egg-free and AIP-friendly. A family favorite dish that’s ready in under 30 minutes!

Chicken tenders are a classic, loved by both kids and adults! However, conventional store-bought or restaurant versions often contain wheat flour, panko breadcrumbs, and sometimes milk, making them a no-go for those following a gluten and dairy-free diet. Many alternative recipes use gluten-free flour blends, gluten-free breadcrumbs, or almond flour. But I wanted to create chicken tenders that are as allergy-friendly as possible—no nuts, eggs, grains, or dairy. The result? Super flavorful, crispy chicken tenders that everyone will love!

Best Gluten Free Chicken Tenders Recipe

What’s my secret? Plantain chips! I pulse them into crumbs and season them with onion powder, garlic powder, paprika, and sea salt, to make a flourless, crunchy coating. A small amount of avocado oil is all you need for this gluten-free breading to stick to the chicken without eggs or milk. They get crisp and juicy without deep frying, making them a ‘healthier’ alternative to traditional tenders.

Not only are my homemade chicken tenders addictively delicious, they’re super quick and easy to make, too. The breading takes less than 5 minutes to whip up. Dip the pieces of chicken in oil, coat them in the plantain chip crust, and oven-bake or air fry to golden brown perfection. Voilà! Dinner is served. Pair them with the sweet and sour dipping sauce from my Gluten Free Chicken Nuggets recipe. You’ll definitely be licking your fingers.

These chicken tenders are perfect for busy weeknights, for lunch, or as an appetizer or a snack any time in between.

Looking for more easy, dairy and gluten free chicken recipes? Try my Air Fryer Crispy Chicken Breast, Gluten Free Orange Chicken, Grilled Mango Chicken or this Gluten Free Chicken Thighs recipe.

Ingredients

Chicken Tenders

• chicken – You can use chicken breast tenderloins or cut about 4 boneless, skinless chicken breasts into strips.
• avocado oil – for dredging.
• plantain chips – Use your favorite brand of plantain chips or strips, or make your own. I like using an unflavored chip made with plantains and salt, rather than a flavored or sweet kind.
• salt
• paprika
• garlic powder
• onion powder

Homemade Sweet and Sour Sauce

• coconut aminos
• apple cider vinegar
• pineapple juice – I recommend using unsweetened juice since we’re adding coconut sugar.
• tomato sauce
• coconut sugar
• sea salt
• arrowroot starch

Ingredient Substitutions

• You can use olive oil or another neutrally flavored oil with a high smoke point instead of the avocado oil for dipping the tenders.
• For a smokier flavor, use smoked paprika instead of paprika if you’d like.
• In the sauce, you can make the slurry with tapioca starch instead of arrowroot starch.
• AIP Substitutions: Omit the paprika from the breading seasoning. Make the dipping sauce with nomato sauce instead of tomato sauce. Make sure to use AIP compliant plantain chips (no added sugars, vegetable oils, or food additives like maltodextrin, etc.) like the Terra or Artisan Tropic brands.

Instructions

Step 1: Prepare the Breading

First, pulse your plantain chips into crumbs in a food processor. You’ll need about 2 cups.

In a large bowl, combine the plantain chip crumbs, garlic powder, onion powder, paprika, and sea salt. Mix well.

Step 2: Prepare the Dredging Ingredients

Add the avocado oil to a shallow bowl. Transfer 1/3 of the breading mixture to a plate or another shallow bowl. Have the chicken strips on hand.

Step 3: Coat the Chicken

Dip each chicken tenderloin into the avocado oil, making sure it’s fully coated. Allow excess oil to run off.

Then, dip the oiled chicken strip into the seasoned plantain chip crumbs, pressing gently to make sure the crumbs stick. Turn the chicken to coat all sides evenly.

Set the coated chicken tender aside. Repeat with remaining chicken tenders, using the remaining 2/3 of the crumbs as you go.

Step 4: Cook the Chicken Tenders

Make the chicken tenders in the oven or in the air fryer.

Step 5: Make the Sweet and Sour Dipping Sauce

While the tenders cook, prepare the dipping sauce on the stovetop.

In a small saucepan over medium heat, add coconut aminos, apple cider vinegar, tomato sauce, pineapple juice, coconut sugar, and sea salt, and bring to a boil. Combine arrowroot starch with water and whisk into a slurry. Pour the slurry into the simmering sauce and use a whisk to combine. Whisk continuously until the sauce begins to thicken. Remove from heat immediately.

Step 6: Serve

Remove the chicken tenders from the oven or air fryer and let them rest for a few minutes. Serve with the sweet and sour sauce or other dipping sauce of choice.

How To Make Gluten Free Chicken Tenders In the Oven

Step 1: Preheat the oven

Preheat the oven to 400F. Line a baking sheet with parchment paper and place a wire rack on top.

Place prepared chicken tenders on top the wire rack, leaving some space between each piece.
Using a wire rack allows for better air flow, ensuring the tenders crisp evenly on both sides and prevents the bottoms from getting soggy. No need to flip them.

Step 2: Bake the Chicken Tenders

Bake in the middle rack of the oven for 13-14 minutes, until the tenders are golden brown and internal temperature reaches 165F.

How To Make Gluten Free Chicken Tenders in The Air Fryer

Step 1: Preheat the Air Fryer

Preheat the air fryer to 400F. You don’t need to coat the basket with oil, as there’s already oil on the chicken.

Step 2: Air Fry the Chicken Tenders

Place the chicken tenders in a single layer in the air fryer basket, spacing them out to not overcrowd the basket. Work in batches as needed.

Air fry for 10 minutes, flipping them over at the halfway mark to achieve an even crispiness.

Tips & Tricks

Crushing Plantain Chips

If you don’t have a food processor, place the chips in a resealable bag and crush them with your hand or a rolling pin until they become a breadcrumb-like consistency.

Preparing the Chicken Tenders

Pat dry the chicken with a paper towel to absorb excess moisture which prevents the crumbs from sticking.

Make sure the chicken strips are the same size and thickness so they bake evenly. If you’re unable to get pre-cut chicken tenderloins, you can simply vertically slice boneless, skinless chicken breasts into strips about 1-inch wide. Depending on their size, you can get about 18-20 chicken strips from 4 chicken breasts. Or cut out the chicken tenderloins yourself, being sure to remove the tendons.

Avoid Oversaturating in Oil

You don’t want the chicken pieces to be too oily as they won’t get as crunchy and crispy. Make sure to gently shake them and let excess oil drip off before coating them with the breading.

Check for Doneness

Use a food thermometer to ensure the chicken is cooked by inserting the thermometer into the middle of the tender. Chicken is ready when the internal temperature reads 165F.

Frequently Asked Questions

Storage & Reheating Instructions

• Fridge: Store leftovers in the fridge in an airtight container for up to 5 days.
• Freezer: Freeze cooled, cooked chicken tenders in a freezer-safe resealable bag or container for up to 3 months. You can freeze them flat first before transferring to a container, and/or layer them between pieces of parchment paper to prevent them from sticking together.
• Reheating: Reheat in the air fryer at 375 F for 5-10 minutes, flipping halfway.
  You can also reheat in the oven at 375F for about 10-15 minutes or until re-crisped and heated through.
  I don’t recommend microwaving them as they will get too oily and won’t re-crisp very well.
  To reheat from frozen, I recommend using the air fryer. Bake at 375F for 10-15 minutes or until warmed through and re-crisped, flipping halfway.

More Gluten Free Baked Chicken Recipes:

• One Pan Chicken and Veggies
• Sheet Pan Sweet and Sour Chicken and Vegetables
• One Pan Chicken and Orzo
• Sheet Pan Chicken with Fennel and Olives

Gluten Free Chicken Tenders Recipe

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• Author: Nicole Charles
• Total Time: 24 minutes
• Yield: 18–20 chicken tenders 1x
• Diet: Gluten Free

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Description

These Gluten Free Chicken Tenders are perfectly crunchy on the outside and super juicy inside. Chicken strips are coated with seasoned plantain chips and oven baked or air fried until golden brown. No deep frying! Served with a homemade sweet and sour dipping sauce, these paleo chicken fingers are egg-free and AIP-friendly. A family favorite meal that’s ready in under 30 minutes!

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Ingredients

Units USM Scale 1x2x3x

Gluten Free Chicken Tenders

• 1 lb chicken tenders (about 4 chicken breasts cut into strips)
• 1/4 cup avocado oil
• 10 oz plantain chips, pulsed into crumbs (about 2 cups)
• 1 tsp sea salt
• 1/4 tsp paprika (optional, omit for AIP)
• 1 tsp garlic powder
• 1 tsp onion powder

Sweet and Sour Dipping Sauce

• 1/4 cup coconut aminos
• 3 TBSP apple cider vinegar
• 1/4 cup + 2 tbsp unsweetened pineapple juice
• 2 TBSP tomato sauce (or nomato sauce for AIP)
• 3 TBSP coconut sugar
• 1/2 tsp sea salt
• 1 TBSP arrowroot starch + 1 TBSP water

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Instructions

1. To a large bowl, add pulsed plantain chip crumbs, salt, paprika, garlic powder, and onion powder. Mix well to combine.
2. Add 1/3 of the gluten-free breading to a plate or shallow bowl.*
3. Add the avocado oil to a shallow bowl.
4. Lightly dredge one tender in the oil, shaking off excess oil.
5. Dip the tender into the breading, applying gentle pressure to ensure crumbs stick to the chicken. Coat all sides with the crumbs. 
6. Set aside on the wire rack (if oven-baking) or on a parchment paper-lined baking sheet or plate (if air frying).
7. Repeat the steps with the remaining chicken tenders, using up the remaining 2/3 of the gluten-free breading as you go. 

Oven Instructions

1. Preheat oven to 400F. Line a baking sheet with parchment paper and place an oven-proof wire rack on top.
2. Place the prepared chicken tenders on top of the wire rack, spacing them out so they aren’t crowded on the rack.
3. Place in the middle rack of the oven and bake for 13-14 minutes, until golden brown and crisp, and internal temperature reads 165F. No flipping needed. 

Air Fryer Instructions

1. Preheat the air fryer to 400F. You do not need to coat the basket with oil since the breading and plantain chips contain oil.
2. Place the prepared chicken tenders in a single layer in the basket of the air fryer, leaving some space between each piece to not overcrowd the basket. Work in batches as necessary. 
3. Bake in the air fryer for 10 minutes, flipping each chicken tender with tongs at the 5 minute mark. Bake until golden brown and crispy, and internal temperature reads 165F. 

Sweet and Sour Dipping Sauce

1. To a small saucepan over medium heat, add coconut aminos, apple cider vinegar, tomato sauce, pineapple juice, coconut sugar, and sea salt, and bring to a boil.
2. Combine arrowroot starch with water and whisk into a slurry.
3. Pour the slurry into the simmering sauce and use a whisk to combine. Whisk continuously until the sauce begins to thicken. Remove from heat immediately.

Notes

The yield will vary depending on the size you cut your chicken tenders. 

*I suggest starting with 1/3 of the breading so that you keep it as dry as possible, since the oil will introduce moisture and can make it get soggy.  

• Prep Time: 10 minutes
• Cook Time: 14 minutes
• Category: Appetizers, Snacks, Mains
• Method: Baked
• Cuisine: American

As the creator of an online dairy-free and gluten-free baking school, I understand how challenging it is to find dairy and gluten-free dishes that taste as delicious as their conventional counterparts. That’s why I think you’ll love my Gluten Free Chicken Tenders. They are addictingly delicious, and are completely grain-free, dairy-free, and egg-free. If you do, I would appreciate it if you would give the recipe a rating and review. Be sure to snap a picture of the finished product and share it with me on Instagram by tagging @healmedelicious and using the hashtag #healmedelicious.