Gluten-free chicken tenders are coated in almond flour, then fried in avocado oil until golden brown and delightfully crispy.
I’ve been staying away from processed chicken tenders for years. But I used to coat my homemade chicken tenders with breadcrumbs. However, breadcrumbs, even gluten-free ones, are not as good for you as almond flour. And they are certainly not keto or low-carb.
These gluten-free chicken tenders are wonderfully delicious and crispy. They are coated with almond flour and fried in avocado oil, which is very suitable for high-heat cooking.
The ingredients you’ll need
You’ll only need a few simple ingredients to make this tasty chicken recipe. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
Chicken tenders: I use 8 tenders in this recipe.
Eggs: I use large eggs in almost all of my recipes, this one included.
Kosher salt and black pepper: If using fine salt, you should reduce the amount you use, or the dish could end up too salty.
Spices: Garlic powder and onion powder.
Almond flour: I usually use blanched almond flour, but almond meal should work too.
Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
How to make gluten-free chicken tenders
It’s easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
1. Your first step is to pound the chicken pieces thin, using a meat pounder.
2. Then beat the eggs with salt, pepper, garlic powder, and onion powder.
3. Place the egg mixture in a shallow bowl. Place the almond flour in another shallow bowl.
4. Dip each chicken piece into the egg mixture, then dredge in the almond flour.
5. Fry the tenders in avocado oil, using a nonstick frying pan, about 3 minutes per side over medium-high heat.
Does the almond flour coating work?
The first time I made this recipe, I worried about the almond flour coating. I wasn’t sure if it would adhere well to the chicken, and be sturdy enough to withstand frying.
So I was happy to discover that while admittedly a bit more fragile than breadcrumbs, almond flour works very well as a coating. I do recommend, however, that you use a nonstick frying pan in this recipe.
What almond flour to use?
In many of my recipes, I specify that you should use blanched finely ground almond flour. But in this recipe, you actually don’t have to use blanched almond flour. A coarse almond meal would work here just as well.
What to serve with gluten-free chicken tenders
What about leftovers?
You can keep leftovers in the fridge, in a sealed container, for up to 4 days. Reheat them gently, in the microwave on 50% power. Keep in mind that the almond flour coating will not be as crispy as when freshly made.
Try baking instead of frying
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Gluten-Free Chicken Tenders
- 1 lb. raw chicken tenders (8 tenders)
- 2 large eggs
- 1 teaspoon kosher salt or 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups almond flour*
- 1/4 cup avocado oil for frying
- 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 the excess off, then dredge in the almond flour, pressing to adhere until well-coated.
- 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 nonstick skillet over medium-high heat, about 4 minutes.
- Place half the chicken tenders in the hot oil and fry about 3 minutes per side, until golden brown. Place on paper towels to drain.
- Carefully wipe the skillet using paper towels, add the remaining oil, and fry the second batch. Serve immediately.