Gluten-Free (Grown-Up-Approved) Chicken Tenders

by | Updated: December 4th, 2016

The crispy finger food you ordered at every restaurant, every time your family ate out can also be your go-to, grown-up meal. Chicken tenders with a side of fries and ketchup has been known to quiet many a screaming child, but adults get hangry, too. So why not serve yourself a kid-approved, kitchen-tested basket of breaded chicken? Save the sophistication for the dipping sauces, where you can go wild with whiskey mustard and beer cheese.

Gluten-Free Baked Chicken Tenders

Gluten-Free Chicken Tenders

Makes about 12 tenders


3 free-range chicken breasts (about ¾ lb.), cut into 12 strips
½ cup ranch-style dressing
4 cups sprouted cornflakes
1 cup gluten-free all-purpose flour
2 tsp. garlic powder
2 tsp. onion powder
1 tsp. mustard powder
1 tsp. black pepper
2 tsp. sea salt
2 eggs


  1. Preheat oven to 425 degrees F.
  2. In a zip-top bag, add chicken and dressing. Massage dressing into chicken breasts and set in fridge to marinate at least an hour (or overnight).
  3. In another zip-top bag, add cornflakes. Using a hammer, the back of a spoon or your fist, crush flakes into a crumb-like consistency. Pour cornflake “breading” onto a plate.
  4. In a medium bowl or deep plate, mix together flour and spices.
  5. In a small bowl, beat eggs.
  6. Once marinated, dip one piece of chicken into flour mixture, then egg wash and then cornflake breading. Place on baking sheet once fully coated. Repeat for all chicken strips.
  7. Bake 15-20 minutes, or until tenders are crisp and golden.
  8. Serve with ketchup, jalapeno whiskey mustard, beer cheese or more ranch dressing.