These gluten-free chicken tenders are coated in almond flour and fried in avocado oil until golden brown and delightfully crispy.
Ready in about 30 minutes, they are surprisingly close to the real thing and go well with so many side dishes.
I've avoided processed chicken tenders for years, but I used to coat my homemade tenders with breadcrumbs. When I transitioned to a low-carb diet, I discovered that almond flour is perfect for coating them.
These gluten-free chicken tenders are wonderfully delicious and crispy. Whether served alone or with a dipping sauce, they will surely delight your kids - and you will love them, too!
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Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
- Raw chicken tenders: I use 8 pieces in this recipe.
- Eggs: I use large eggs in almost all of my recipes, including this one.
- To season: Kosher salt, black pepper, garlic powder, and onion powder.
- Almond flour: I usually use blanched almond flour.
- Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
Variations
Adding spices and herbs, such as smoked paprika and dried oregano, is the best way to vary this recipe. You can add ½ teaspoon of any additional spice.
You can also use different fats for frying. I sometimes use ghee (clarified butter) - it's wonderfully flavorful.
Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
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 the almond flour in another shallow bowl.
Dip each chicken piece into the egg mixture, then dredge it in almond flour.
Cook the tenders in avocado oil, using a nonstick frying pan, until cooked through, about 3 minutes per side over medium-high heat. Serve immediately.
Expert Tips
- In many of my recipes, I specify that you should use blanched, finely ground almond flour. But in this recipe, a coarse almond meal would work just as well.
- To prevent a sticky mess when coating the tenders, use one hand for the egg mixture and one for the almond flour.
Recipe FAQs
It does. 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.
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.
Yes, although pan-frying makes for tastier, crispier results. You can bake them in a rimmed baking sheet fitted with a greased rack until cooked through, about 15 minutes in a 450°F oven.
Make sure to lightly spray them with oil before putting them in the oven.
No, unfortunately, you can't. These flour are very different and are not interchangeable in most recipes. I don't believe coconut flour would work very well in this recipe.
Serving Suggestions
These tenders are very versatile and go with many side dishes. I like to serve them with vegetable fries, such as jicama fries or zucchini fries.
They are also excellent with salads, such as cucumber salad, homemade coleslaw, cherry tomato salad, or arugula salad. Serving them with a salad is obviously easier than cooking a separate side dish.
Storing Leftovers
You can keep the leftovers in the fridge, in a sealed container, for up to 4 days. Reheat them uncovered in a 350°F oven until heated through. I don't recommend freezing the leftovers. The coating doesn't do well after freezing and thawing.
More Chicken Tender Recipes
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Recipe Card
Gluten-Free Chicken Tenders
Ingredients
- 1 pound chicken tenders - 8 pieces
- 2 eggs - large
- 1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt
- 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.
Video
Notes
- You'll only use about one cup of almond flour, but you need two cups to properly dredge the chicken pieces. The nutrition info reflects that, and also the fact that about half of the oil will remain in the skillet.
- In many of my recipes, I specify that you should use blanched, finely ground almond flour. But in this recipe, a coarse almond meal would work just as well.
- You can keep the leftovers in the fridge, in a sealed container, for up to 4 days. Reheat them uncovered in a 350°F oven until heated through. I don't recommend freezing the leftovers. The coating doesn't do well after freezing and thawing.
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 
Stefanie
Can this be frozen and reheated later?
Vered DeLeeuw
Hi Stefanie,
Yes, but it won't be as good. Reheated chicken tastes "off," in my opinion.
You can freeze it in freezer bags for up to three months. Thaw in the fridge for 24 hours and then reheat in a 350°F oven until heated through (to an internal temperature of 165°F), 10-15 minutes.
Ryann
Can you use an egg substitute for this?
Vered DeLeeuw
Hi Ryann,
I don't know about an egg substitute. You can use Dijon mustard, like I do in this recipe for pork rind chicken tenders, or plant-based mayo.
Brigit Rotondi
Can I substitute the avocado oil for another oil? I only have olive oil on hand.
Vered DeLeeuw
I went ahead and did some research. Yes, you can use olive oil.