Gluten Free Chicken Tenders: Crispy & Delicious!
For many of us, chicken tenders are more than just food they’re a comforting reminder of simpler times, like sharing a meal with friends or enjoying a quick snack on a busy day. But when gluten is off the menu, finding a way to enjoy this classic favorite can feel challenging. Whether you’re managing celiac disease, gluten sensitivity, or simply embracing a gluten-free lifestyle, you shouldn’t have to give up the foods you love.
Enter gluten free chicken tenders: crispy, flavorful, and as satisfying as their traditional counterparts. Whether you’re whipping up a homemade batch, trying out a new recipe for your air fryer, or relying on convenient store-bought options like Perdue gluten free chicken tenders, there are endless ways to bring this timeless dish back to your plate.
This guide will show you everything you need to know about gluten free chicken tenders, from a step-by-step recipe to tips for using an air fryer, and even variations to customize the flavor to your liking. Plus, we’ll share expert advice on storage, reheating, and serving so you can enjoy them fresh, every time. Ready to rediscover a classic with a gluten-free twist? Let’s dive in!
Table of Contents
What Are Gluten Free Chicken Tenders?
Understanding Gluten-Free
A diet without gluten consists of wheat, barley, and rye. This is a protein that is found in these three types of cereal. For individuals with celiac disease or gluten sensitivity, avoiding gluten isn’t just a preference it’s a necessity to maintain good health and avoid discomfort. Gluten-free foods have also gained popularity among those looking to reduce inflammation, improve digestion, or explore alternative ingredients.
When it comes to chicken tenders, creating a gluten-free version involves replacing traditional wheat-based breading with alternatives like almond flour, gluten-free breadcrumbs, or crushed gluten-free crackers. These substitutes provide the same golden-brown crispiness while keeping the dish safe for gluten-sensitive diners.
Why Chicken Tenders?
Chicken tenders are beloved for their versatility and universal appeal. Whether you’re serving them as a quick weeknight dinner, packing them for school lunches, or sharing them at a party, their crunchy exterior and juicy interior make them a guaranteed hit. Plus, they’re easy to pair with sauces, salads, or sides, making them a versatile option for any meal.
Chicken tenders are often a go-to for families because they’re kid-friendly, customizable, and quick to prepare. Gluten-free chicken tenders allow everyone regardless of dietary restrictions to enjoy this classic favorite without compromising on taste or texture.
The Rise of Gluten-Free Alternatives
As awareness of gluten-free diets grows, so does the availability of gluten-free products. From grocery store brands to restaurant menus, options like Perdue gluten free chicken tenders offer convenience for busy households while maintaining high standards for flavor and quality.
Fun Fact: According to a report by Grand View Research, the global gluten-free market was valued at over $22 billion in 2020 and is expected to grow significantly in the coming years. This trend shows just how mainstream gluten-free living has become!
In the next section, we’ll dive deeper into one of the most popular store-bought options: Perdue gluten free chicken tenders.
Exploring Perdue Gluten Free Chicken Tenders
What Makes Perdue’s Gluten-Free Chicken Tenders Stand Out?
For those who want the convenience of store-bought chicken tenders without compromising on quality or flavor, Perdue gluten free chicken tenders are a standout choice. These tenders are crafted with premium white meat chicken and coated in a crunchy, golden breading made with gluten-free ingredients.
Key features that make Perdue’s offering unique include:
- Gluten-Free Certification: Verified to be safe for individuals with gluten sensitivities or celiac disease.
- Clean Ingredients: No antibiotics ever, no artificial flavors, and no added preservatives.
- Quick and Easy Preparation: Perfect for busy weeknights, they can be baked, air-fried, or microwaved in minutes.
Not only do they save time, but they’re also a reliable option for those new to gluten-free cooking, offering the same crispy texture and delicious flavor as traditional tenders.
Nutritional Information
When it comes to nutrition, Perdue gluten free chicken tenders strike a balance between indulgence and health-conscious eating. Below is a snapshot of their nutritional content per serving (approximately 3 tenders):
| Nutrient | Amount Per Serving |
| Calories | 190 |
| Protein | 14g |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Carbohydrates | 14g |
| Dietary Fiber | 1g |
| Sodium | 390mg |
These tenders are a solid source of protein while maintaining a moderate calorie count, making them a satisfying choice for both kids and adults.
Convenience Meets Flavor
The beauty of Perdue’s gluten-free chicken tenders lies in their versatility:
- For Family Meals: Serve with roasted veggies or gluten-free mac and cheese.
- For Snacks: Pair with dipping sauces like ranch, honey mustard, or barbecue sauce.
- For Parties: Use them as the base for sliders or chop them up for salads and wraps.
Their consistency in quality and taste has earned them rave reviews, and they’re a favorite among households looking for a no-fuss, gluten-free solution.
In the next section, we’ll explore how you can make your own gluten free chicken tenders at home, complete with a step-by-step recipe!
Gluten Free Chicken Tenders Recipe
Ingredients
Making your own gluten free chicken tenders at home is easier than you think. Here’s what you’ll need:
- For the Chicken Tenders:
- 1 lb chicken breast, cut into strips
- 1 cup gluten-free breadcrumbs or almond flour
- ½ cup gluten-free all-purpose flour
- 2 large eggs (or dairy-free milk for binding)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
- Optional Add-Ins for Extra Flavor:
- 1 tsp Italian seasoning
- ¼ tsp cayenne pepper for a spicy kick
Method
Here’s a step-by-step guide to preparing crispy, golden gluten free chicken tenders:
1. Prepare the Workspace:
- Preheat your oven to 400°F or your air fryer to 375°F.
- Line a baking sheet with parchment paper or lightly spray the air fryer basket with oil.
2. Set Up the Coating Station:
- Use three shallow bowls: one for gluten-free flour, one for whisked eggs, and one for breadcrumbs mixed with spices (garlic powder, paprika, salt, pepper).
3. Coat the Chicken:
- Dip each chicken strip into the flour, shaking off any excess.
- Dredge it in the egg wash to fully coat.
- Finally, press it into the breadcrumb mixture, ensuring an even layer.
4. Bake or Air Fry:
- Oven: Arrange the tenders on the prepared baking sheet. Bake for 15-20 minutes, then turn the oven on halfway through.
- Air Fryer: Place tenders in a single layer. Cook for 12-15 minutes, flipping halfway.
5. Check for Doneness:
- Use a meat thermometer to ensure the internal temperature reaches 165°F.
6. Serve:
- Enjoy immediately with your favorite dipping sauce or as part of a larger meal.
Equipment Needed
To make these tenders seamlessly, gather the following:
- Baking sheet or air fryer
- Parchment paper or non-stick cooking spray
- Mixing bowls (for coating station)
- Kitchen tongs (to handle coated chicken)
- Meat thermometer (to check doneness)
Pro Tip:
For a crispier finish, lightly spray the breaded chicken tenders with cooking oil before baking or air frying. This helps create a golden, crunchy texture without needing excessive oil.
Up next, learn how to use an air fryer to make these tenders even easier and healthier!
Gluten Free Chicken Tenders Air Fryer Tips
Why Use an Air Fryer?
The air fryer has revolutionized home cooking, offering a healthier, quicker way to enjoy crispy favorites like gluten free chicken tenders. Here’s why it’s the go-to method:
- Health Benefits: Achieves a crispy, golden exterior with minimal oil, cutting down on fat and calories.
- Efficiency: Cooks faster than an oven, making it perfect for busy nights or quick snacks.
- Easy Cleanup: Requires less oil and fewer pans, making the post-meal clean-up hassle-free.
Air frying also locks in the natural juiciness of the chicken, ensuring that each bite is tender and flavorful.
Step-by-Step Air Fryer Method
Follow these simple steps to make perfectly crisp gluten free chicken tenders using your air fryer:
- Preheat the Air Fryer:
- Set your air fryer to 375°F (190°C) and let it preheat for about 3 minutes.
- Prepare the Chicken:
- Coat the chicken tenders as per the recipe instructions in Section 3.
- Arrange in the Basket:
- Place the tenders in a single layer in the air fryer basket. Avoid overcrowding to ensure even cooking.
- Lightly Spray with Oil:
- Use a cooking oil spray to lightly coat the breaded tenders for extra crispiness.
- Cook:
- Air fry for 12-15 minutes, flipping the tenders halfway through.
- Check for Doneness:
- Ensure the internal temperature of the chicken reaches 165°F using a meat thermometer.
Pro Tips for Best Results
- Rotate and Flip:
- Flip the tenders halfway through cooking to ensure even browning.
- Batch Cooking:
- Cook in batches if needed. Overcrowding the basket can result in unevenly cooked tenders.
- Oil Spraying:
- A light mist of oil spray enhances the golden-brown crust, mimicking the texture of deep-fried tenders.
- Adjust Timing for Sizes:
- If tenders are larger or smaller, adjust cooking times slightly.
Gluten Free Chicken Tenders
Equipment
- Baking sheet or air fryer
- Parchment paper or non-stick cooking spray
- Mixing bowls for coating station
- Kitchen tongs to handle coated chicken
- Meat Thermometer to check doneness
Ingredients
- 1 lb chicken breast cut into strips
- 1 cup gluten-free breadcrumbs or almond flour
- ½ cup gluten-free all-purpose flour
- 2 large eggs or dairy-free milk for binding
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
Instructions
Prepare the Workspace
- Preheat your oven to 400°F or your air fryer to 375°F.
- Line a baking sheet with parchment paper or lightly spray the air fryer basket with oil.
Set Up the Coating Station
- Use three shallow bowls: one for gluten-free flour, one for whisked eggs, and one for breadcrumbs mixed with spices (garlic powder, paprika, salt, pepper).
Coatthe Chicken
- Dip each chicken strip into the flour, shaking off any excess.
- Dredge it in the egg wash to fully coat.
- Finally,press it into the breadcrumb mixture, ensuring an even layer
Bake or Air Fry
- Oven: Arrange the tenders on the prepared baking sheet. Bake for 15-20 minutes, then turn the oven on halfway through.
- AirFryer:Place tenders in a single layer. Cook for 12-15 minutes, flipping halfway
Checkfor Doneness
- Usea meat thermometer to ensure the internal temperature reaches 165°F
Serve
- Enjoyimmediately with your favorite dipping sauce or as part of a larger meal
Why It’s Worth Trying
Air frying is a game-changer for gluten free chicken tenders, delivering results that rival deep-fried versions without the added grease or hassle. It’s the perfect method for health-conscious individuals and those seeking a quick, mess-free way to prepare delicious meals.
Up next, discover creative ways to customize and enhance your chicken tenders for every occasion!
Variations and Customizations
Flavor Twists
One of the best things about gluten free chicken tenders is how easily they can be customized to match your cravings. Here are some ideas to elevate their flavor:
- Spicy Kick: Add ½ tsp cayenne pepper or a dash of hot sauce to the egg wash for extra heat.
- Herb-Infused: Mix dried Italian herbs, rosemary, or thyme into the breadcrumbs for a fresh, aromatic taste.
- Parmesan Crust: Stir finely grated Parmesan cheese into the breading for a cheesy, savory twist.
- Garlic-Lemon Zest: Add a pinch of garlic powder and lemon zest to the breading for a tangy, garlicky crunch.
Gluten-Free Coating Alternatives
Don’t have gluten-free breadcrumbs on hand? No problem! Try these gluten-free coating alternatives for unique textures and flavors:
- Crushed Gluten-Free Cornflakes: Adds an extra crispy crunch to your tenders.
- Coconut Flour: Perfect for a slightly sweet, tropical twist.
- Ground Almonds or Almond Flour: Great for a nutty, rich coating.
- Gluten-Free Panko: Mimics traditional breadcrumbs for the classic tender texture.
- Ground Flaxseeds or Chia Seeds: Offers a healthier, fiber-rich alternative with a subtle nutty taste.
Dipping Sauce Pairings
No chicken tender is complete without a great dipping sauce! Pair your gluten free chicken tenders with these flavorful options:
- Honey Mustard: A sweet and tangy classic.
- Spicy Sriracha Mayo: Perfect for those who like a kick of heat.
- Ranch Dressing: A creamy, herby favorite that complements any seasoning.
- Barbecue Sauce: Smoky, sweet, and ideal for backyard barbecues.
- Avocado Dip or Guacamole: Adds a creamy, healthy twist.
Creative Serving Ideas
Transform your gluten free chicken tenders into a variety of dishes for every occasion:
- Sliders: Serve tenders on gluten-free slider buns with lettuce, tomato, and sauce for mini sandwiches.
- Salads: Chop up tenders and toss them over a fresh green salad with your favorite dressing.
- Wraps: Roll tenders in gluten-free tortillas with veggies and hummus for a quick and portable lunch.
- Pasta Toppers: Use sliced tenders to top gluten-free pasta dishes like Alfredo or pesto.
Customizing your gluten free chicken tenders is a great way to keep the dish exciting and adaptable to different meals and dietary needs. Up next, we’ll discuss storage tips and how to keep your tenders fresh for later enjoyment!
Storage, Freezing, and Reheating
How to Store Leftovers
Proper storage is essential to keep your gluten free chicken tenders fresh and safe to eat. Here’s how to store them:
- In the Refrigerator:
- Allow the tenders to cool to room temperature before storing.
- Insert them into a container with air or a bag with a Zip.
- Refrigerate for up to 3 days.
- Avoid Sogginess:
- Use paper towels in the container to absorb moisture and maintain crispiness.
Freezing Gluten Free Chicken Tenders
Freezing is a great option if you’ve made a large batch or want to prep ahead. Follow these steps for the best results:
Flash Freeze First:
- Arrange the cooled tenders in a single layer on a baking sheet.
- Freeze for about 1 hour until solid. This prevents them from sticking together.
Transfer to a Freezer Bag:
- Place the frozen tenders into a labeled, resealable freezer bag or airtight container.
- Store for up to 3 months.
Pro Tip:
- Add a small piece of parchment paper between layers to make removing individual tenders easier.
Best Practices for Reheating
Reheating gluten free chicken tenders can be tricky if you want to maintain their crispy texture. Here are the best methods:
In the Air Fryer:
- Preheat the air fryer to 375°F.
- Reheat tenders for 5-7 minutes, flipping halfway through. This method restores crispiness perfectly.
In the Oven:
- Preheat the oven to 400°F.
- Place tenders on a baking sheet and bake for 10-12 minutes.
In the Microwave (Quickest Method):
- While not ideal for crispiness, the microwave works in a pinch.
- Heat tenders on a microwave-safe plate for 1-2 minutes, checking for warmth.
Pro Tip for Crispiness:
- If reheating in the oven or air fryer, lightly spray tenders with oil to refresh their crunchy coating.
Make-Ahead Tips
- Bread the chicken tenders in advance and freeze them uncooked. When ready to cook, air fry or bake directly from frozen, adding a few extra minutes to the cooking time.
- Store prepped tenders in freezer-safe containers to simplify weeknight dinners or snack prep.
With these storage, freezing, and reheating tips, your gluten free chicken tenders can stay fresh and delicious for whenever cravings strike. Up next, let’s tackle some frequently asked questions about this tasty dish!
FAQ About Gluten Free Chicken Tenders
Are gluten free chicken tenders healthy?
Yes! Gluten free chicken tenders can be a healthy choice depending on the ingredients and cooking method. When baked or air-fried, they are lower in fat and calories compared to deep-fried options. Using high-quality, gluten-free ingredients like almond flour or breadcrumbs adds nutritional value, such as extra protein and fiber.
How do I make Perdue gluten free chicken tenders even crispier?
To achieve maximum crispiness with Perdue gluten free chicken tenders:
Preheat your oven or air fryer for even cooking.
Lightly spray the tenders with oil before baking or air frying.
Avoid overcrowding the tray or basket to ensure proper air circulation.
For air fryer cooking, flip the tenders halfway through for consistent browning.
What’s the best flour for gluten-free breading?
The best gluten-free flour depends on the texture and flavor you want:
Almond Flour: Adds a nutty flavor and crispy coating.
Coconut Flour: Ideal for a slightly sweet, tropical twist.
Gluten-Free All-Purpose Flour: Offers a neutral taste and works well as a base layer for breadcrumbs.
Chickpea Flour: Adds a protein boost with a slightly earthy taste.
Experimenting with these flours allows you to customize the flavor to suit your dish.
Can I make gluten free chicken tenders without eggs?
Yes! If you’re avoiding eggs, try these alternatives for binding:
Dairy-Free Milk: Dip the chicken in almond, soy, or oat milk before coating.
Buttermilk: Adds tanginess while helping the breading stick.
Flax Egg: Combine 1 tbsp ground flaxseed with 2.5 tbsp water and let it sit for 5 minutes to thicken.
These substitutes work seamlessly in gluten-free recipes while accommodating dietary restrictions.
How can I add more flavor to my chicken tenders?
Enhancing flavor is easy with a few tweaks:
Marinate the chicken in buttermilk or gluten-free soy sauce for a juicy and flavorful base.
Add spices like smoked paprika, garlic powder, or cayenne pepper to the breading mix.
Serve with bold dipping sauces like spicy sriracha mayo or zesty honey mustard.
Flavor customizations ensure your tenders are anything but boring!
Can I cook gluten free chicken tenders straight from frozen?
Absolutely! Cooking from frozen is convenient, especially for pre-breaded tenders.
In the Oven: Bake at 400°F for 20-25 minutes, flipping halfway through.
In the Air Fryer: Cook at 375°F for 15-18 minutes, flipping halfway.
Check for an internal temperature of 165°F to ensure they’re fully cooked.
These FAQs address common concerns and offer practical tips to help you make the most of your gluten free chicken tenders, whether homemade or store-bought. Up next, we’ll wrap up with a quick recap and some final thoughts!
Conclusion
Gluten free chicken tenders are more than just a gluten-free alternative—they’re a versatile, delicious, and family-friendly dish that fits seamlessly into any meal plan. Whether you’re savoring the convenience of Perdue gluten free chicken tenders, trying out a homemade recipe, or mastering the art of air frying, there are countless ways to enjoy this comforting classic.
With simple ingredients like gluten-free breadcrumbs, flavorful seasonings, and lean chicken, you can create tenders that are crispy on the outside, tender on the inside, and entirely gluten-free. And thanks to tips for storage, freezing, and reheating, your tenders can stay fresh and tasty for days—or even months—to come.
Don’t forget to get creative! Experiment with flavor variations, try different gluten-free breading options, and pair them with bold dipping sauces to make each batch unique. The possibilities are endless.
Whether you’re cooking for your family, meal prepping for the week, or looking for the perfect snack, gluten free chicken tenders are a satisfying and adaptable choice that everyone can enjoy.
Ready to bring crispy, gluten-free joy to your table? Get started today with the tips and recipes in this guide, and rediscover the magic of chicken tenders gluten-free style!
