Gluten-Free Chicken Tenders
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
8 tenders
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Calories
378 kcal
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Course
Main Course
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Cuisine
American
Gluten-Free Chicken Tenders
Description
This recipe prepares gluten-free chicken tenders by first pounding eight chicken tenderloins thin for even cooking. They are dipped into a beaten egg mixture seasoned with kosher salt, black pepper, garlic powder, and onion powder. Half the almond flour is used to coat the tenders, pressing it on to adhere well, with separate hands used to prevent clumping. More almond flour is added for the second half of the tenders to maintain coating consistency.
The tenders are fried in avocado oil in batches over medium-high heat until golden brown and cooked through to 165°F internal temperature. After frying, they are drained on paper towels to remove excess oil. The almond flour coating provides a crunchy texture with a nutty flavor, different from traditional wheat breading.
These chicken tenders make a crisp and flavorful gluten-free main or snack. Leftovers can be stored in the refrigerator for up to four days and reheated uncovered in a 350°F oven. Freezing is not recommended as the coating loses texture upon thawing. The recipe is adaptable to use coarse almond meal if blanched, finely ground almond flour is not available.
Ingredients
- 1 pound chicken tenderloin 8 pieces
- 2 egg large
- 1 teaspoon kosher salt or ½ teaspoon of any other salt, Diamond Crystal brand
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups almond flour
- ¼ cup avocado oil for frying
Instructions
- Pound the chicken pieces thin using a meat pounder.
- Beat the eggs with salt, pepper, garlic powder, and onion powder. Place the egg mixture in a shallow bowl. Place half of the almond flour in another shallow bowl.
- Dip each chicken piece into the egg mixture, shaking off the excess, then dredge it in the almond flour, pressing to adhere until well-coated. To prevent a sticky mess, use one hand for dipping in the egg and the other for dredging in the almond flour.
- After making 4 tenders, add the remaining almond flour to the bowl and prepare the remaining four chicken tenders.
- Heat 2 tablespoons of the oil in a large 12-inch nonstick skillet over medium-high heat.
- Place half the chicken tenders in the hot oil and fry them for about 3 minutes per side, until golden brown and cooked through (their internal temperature should reach 165ºF). Place them on paper towels to drain.
- Carefully wipe the skillet using paper towels, add the remaining oil, and cook the second batch. Serve immediately.
Notes
- Use about two cups of almond flour total to coat eight chicken tenders properly, though only one cup is consumed in coating.
- Refrigerate leftovers in a sealed container for up to four days and reheat uncovered in a 350°F oven until warm.
- Freezing leftover tenders is not advised because the coating texture declines after thawing.
- Finely ground blanched almond flour is preferred, but coarser almond meal can be used with similar results.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8tenders
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Serving | 2chicken tenders | |
| Calories | 378kcal | 19% |
| Carbohydrates | 7g | 2% |
| Protein | 31g | 62% |
| Fat | 25g | 38% |
| Saturated Fat | 2g | 10% |
| Sodium | 399mg | 17% |
| Fiber | 3g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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