Crispy Baked Gluten-Free Chicken Tenders

This recipe for crunchy gluten-free chicken tenders is such an easy and quick gluten-free dinner option. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping.

When it comes to gluten-free chicken breast recipes, two of my favorite comfort food go to’s are gluten-free chicken parmesan and these gluten-free chicken strips.

And though both of these items are part of my healthy routine now, my love for them very much stems from the time in my life when I treated my body the work.

A few weeks ago during an extreme bout of procrastination, I spent 2 full hours looking through old college pictures instead of writing. Since they are tucked away in a separate library from my food images and I don’t do deep dives very often. But once I started looking, like driving by the Jaws of Life on the side of the highway, I couldn’t tear my eyes away.

It’s an apt analogy, because while scrolling through the 100’s of pregaming shots and selfies with various guy friends kissing me on the cheek, the two words that kept popping into my head were: train wreck.

Between the extra 10 pounds in my cheeks and the droopy black mascara eyes and the slinky tops that required multiple pieces of boob tape, it was clear that my college boyfriends only dated me for my personality. Luckily, I was in good company. All of my friends, bless their late night pizza loving hearts, looked similarly bloated and terrible. But black make-up not withstanding, looking back on our meal routines, I know one of the many reasons why.

And it’s partly thanks to a little tradition called Chicken Finger Friday.

Chicken Finger Friday was a magical day at the end of the week when the dining halls would take a break from their usual healthy array of pizza and mac n’ cheese, and serve just chicken tenders. By noon, the line would stretch from one end of the cafeteria to the other.

I often miss the brazen gluttony of college. And this is one of the traditions, in addition to late night pizza, that I think back on most fondly. It’s rare that you see chicken tenders anywhere but the kids menu these days. And I have yet to come up with a recipe for gluten-free chicken strips on this site, though this gluten-free crispy fried chicken could be a stand in!

So when I was recently brainstorming gluten-free recipe ideas, my mind went directly to the front lines of the cafeteria to recreate the gluten-free chicken tenders of my (and their) youth.

The secret to crispy gluten-free chicken tenders

One of the ways I cheat the breading in gluten-free chicken breast recipes is to use breakfast cereal that’s already crispy. It works for any protein you’re trying to coat and you can try all different types of savory cereal (or snack food like chips and pretzels) so long as it’s gluten-free.

In this gluten-free crispy tofu recipe I use brown rice crisps (what they call off-brand Rice Krispies at Whole Foods). And for these gluten-free crab cakes I used GF pretzels. But in this recipe I went with cornflakes blitzed in a food processor!

The beauty of this baked cornflake chicken tenders recipe is that you don’t need to deep fry the strips to make them crispy. All you need is something to bind the crushed cereal to the meat.

In this case I use beaten eggs with Dijon for extra flavor.

To make these egg-free you can easily just use the Dijon and potentially some vegan mayo if they aren’t adhering properly.

Can these baked cornflake chicken tenders be low FODMAP?

I use garlic in the Dijon mixture, but if you omit it, these chicken tenders can be low FODMAP without any other modifications. If you don’t tolerate corn, simply swap in brown rice crisp cereal. But Kellogg’s cornflakes are certified low FODMAP on Monash FODMAP app.

Finally, these gluten-free chicken fingers are baked, not fried, which means, if you have the beer-expanded belly and appetite of a college student, you can eat many more of them before your face starts looking like a chipmunk.

Other delicious gluten-free chicken recipes:

• Greek Lemon Chicken and Potatoes
• Crispy Gluten-Free Fried Chicken
• Kalamata Olive Chicken
• Gluten-Free Butter Chicken
• Gluten-Free Chicken Parmesan
• Baked Gluten-Free Chicken Meatballs
• Gluten-Free Sesame Chicken
• Baked Gluten-Free Chicken Wings
• Sheet Pan Gluten-Free Chicken with Ginger

Read on for this gluten-free chicken tender recipe for your next Friday night gluten-free dinner! You can serve alongside any of your favorite dipping sauces.

With health and hedonism,

Phoebe

Crispy Baked Gluten-Free Chicken Tenders

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This recipe for crunchy gluten-free chicken tenders is such an easy and quick gluten-free dinner option. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping. They can be made low FODMAP by simply omitting the garlic.

Course Appetizer, Main Course

Cuisine American

Diet Gluten Free, Low Lactose

Keyword chicken, lowFODMAP

Prep Time 5 minutes

Total Time 25 minutes

Servings 2

Author Phoebe Lapine

Ingredients

• 3 cups gluten-free cornflakes preferably organic, non-GMO
• 1/2 teaspoon paprika
• 1/2 teaspoon sea salt
• 1 tablespoon olive oil
• 1/4 cup Dijon mustard
• 2 garlic cloves minced (optional)
• 2 eggs
• 1 pound boneless skinless chicken breast cut into strips

Instructions

• Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
• In a small food processor, pulse the cornflakes with the salt and paprika until finely ground. Remove to a shallow bowl and drizzle in the olive oil. Whisk with a fork until the cornflake crumbs are coated and not clumping together.
• In a second bowl, beat the eggs until smooth.
• In a large mixing bowl, combine the Dijon and garlic. Add the chicken and toss until well coated.
• Working one by one, dredge the chicken in the cornflake mixture, shaking off any excess. Dip the tenders in the egg and return them to the cornflakes, pressing down until fully coated. Arrange the tenders in an even layer on the baking sheet.
• Bake in the oven until golden and crispy, 15 to 20 minutes. Allow to cool slightly on the tray, then serve alongside ketchup and mustard.

Nutrition

Serving: 2g

If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!