Gluten Free Chicken Tenders


GF Chicken Tenders



Serves 4

  • 11.25 lb boneless chicken tenders (23 per person), rinsed and dried
  • 1 C gluten free flour
  • 3 large eggs
  • 1 1/2 C gluten-free Panko breadcrumbs
  • 1 tsp sea salt
  • Black pepper
  • Avocado oil or olive oil


Preheat the oven to 400°F. Set aside a baking sheet. On one plate, mix the flour, sea salt, and some black pepper. Set aside.

On another plate, pour out the breadcrumbs. Set aside.

In a bowl, crack the eggs, add 1 tbsp water, and whisk to combine. Line up the ingredients in a row for assembly. Dip each chicken tender first in the flour, then dip it into the egg, and finally the breadcrumb mixture. Repeat until all the chicken tenders are done.

Heat 2-3 tbsp of avocado oil in a nonstick fry pan over medium-high heat. Add 2-3 chicken tenders (depending on the space in the pan) and cook for 2 minutes on each side or until browned. Place them on the baking sheet and repeat until all the tenders have been browned.

Transfer the tray to the oven and cook for 7-10 minutes until the tenders are cooked all the way through. Serve with the condiment of your choice. Costa likes ketchup. I like mine with a salad and a little squeeze of citrus, like lemon or lime.

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