Gluten Free Chicken Tenders Recipe

Erin Coleman, R.D., L.D.
Chicken tenders and cole slaw

Ingredients for Gluten Free Chicken Tenders Recipe

  • 1 pound chicken breast, cut into strips
  • 2 large eggs

  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/2 cup gluten-free rice flour
  • 1 3/4 cup gluten-free rice cereal
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon pepper
  • Cooking spray


  1. Preheat oven to 425 degrees Fahrenheit.
  2. Whisk together mayonnaise, eggs, and mustard in a large bowl.
  3. Place rice cereal, rice flour, and seasonings in a food processor; blend until mixture resembles fine bread crumbs. Place in a separate large bowl.
  4. Line a baking sheet with parchment paper or cooking spray.
  5. Dip each piece of chicken into the egg mixture then coat with "bread" crumb mixture.
  6. Place the breaded chicken strips on a baking sheet.
  7. Bake at 425 degrees Fahrenheit for 12 to 15 minutes, flipping chicken over halfway through.
  8. Cool and serve with your favorite dipping sauce.

Servings: about 4

Gluten-Free Dipping Sauce Options

Try any of these gluten-free dipping sauces for your chicken tenders.

  • Gluten-free ketchup
  • Honey
  • Mustard
  • Gluten-free horseradish sauce
  • 1 avocado blended with 1 teaspoon lime juice and 1/4 cup coconut milk
  • Honey mustard sauce (2 parts mustard to 1 part honey)
  • Gluten-free barbeque sauce
  • Gluten-free ranch dressing
  • Gluten-free thousand island dressing
Gluten Free Chicken Tenders Recipe