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Crispy Gluten-Free Chicken Tenders
Looking for a kid-proof dish that's healthy, too? Try these Crispy, Gluten-Free Chicken Tenders.
Prep Time
20 mins
Cook Time
20 mins
Total Time
45 mins
Servings: 6
Calories: 392 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 large eggs
- 1/2 cup unsweetened almond milk
- 1 tablespoon apple cider vinegar
- 1 1/2 pounds chicken tenderloins
- 2 cups gluten-free panko breadcrumbs
- 1 tablespoon avocado oil
- 2 teaspoons sea salt
- 1 teaspoon smoked paprika
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon Cajun Seasoning optional
- 1 teaspoon dried dill
- Honey-mustard sauce, or your favorite healthy dipping sauce for serving
Instructions
- Preheat your oven to 400 degrees Fahrenheit. In a mixing bowl, whisk together the eggs, almond milk, and apple cider vinegar. Submerge the chicken tenders in this mixture to marinate.
- Place the gluten-free panko breadcrumbs in a food processor and pulse until fine. Spread them on a parchment-lined baking sheet, drizzle with avocado oil, and toast in the oven for 10-12 minutes, until golden.
- Transfer the toasted breadcrumbs to a shallow dish and mix in the salt, paprika, black pepper, garlic powder, onion powder, Cajun seasoning, and dried dill until well combined.
- Set a wire rack over a baking sheet lined with parchment paper and lightly grease it. Dredge the marinated chicken tenders in the seasoned breadcrumbs, pressing to adhere.
- Arrange the breaded chicken tenders on the prepared wire rack. Bake in the preheated oven for 15-18 minutes, until the chicken is golden brown and reaches an internal temperature of 165 degrees F.
- Serve the crispy chicken tenders warm with your choice of a healthy dipping sauce such as honey-mustard sauce.
Cup of Yum
Nutrition Information
Calories
392kcal
(20%)
Carbohydrates
42g
(14%)
Protein
28g
(56%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
145mg
(48%)
Sodium
1169mg
(49%)
Potassium
469mg
(13%)
Fiber
2g
(8%)
Sugar
0.2g
(0%)
Vitamin A
370IU
(7%)
Vitamin C
2mg
(2%)
Calcium
46mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 392
% Daily Value*
| Calories | 392kcal | 20% |
| Carbohydrates | 42g | 14% |
| Protein | 28g | 56% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 145mg | 48% |
| Sodium | 1169mg | 49% |
| Potassium | 469mg | 10% |
| Fiber | 2g | 8% |
| Sugar | 0.2g | 0% |
| Vitamin A | 370IU | 7% |
| Vitamin C | 2mg | 2% |
| Calcium | 46mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.