Gluten Free Chicken Tenders Recipe (Dairy and Egg-Free, too!)

These easy baked gluten free chicken tenders are also dairy-free and egg-free too! A childhood favorite that will now fit into almost any dietary guidelines. Easy to make and great for freezing.

Do you ever crave the same foods as your kid? I definitely do. I’m not afraid to admit I love chicken strips just as much as a kid…but I can’t say I love the breading or the deep-friedness.

These crispy gluten-free chicken strips are the answer to enjoying a childhood favorite AND staying gluten-free. They’re also dairy-free and egg-free, so they fit into almost any dietary guidelines – except for vegetarian and vegan, of course. 

My whole family loves the taste and asks specifically for this recipe often. Kids love these because they’re yummy chicken tenders and adults can enjoy them just as guilt-free too. 

You only need a handful of ingredients to make these – chicken, aquafaba (water from a can of chickpeas / garbanzo beans), nutritional yeast, gluten-free flour and some seasonings.

Gluten Free Chicken Tenders Recipe

Plus, these are oven baked, not fried, so no greasy lunch or dinner here. Instead, you get a crispy breading that’s just waiting to be dipped in your favorite dipping sauce. 

If you cook gluten-free or egg-free recipes often, you likely already have everything in your home.

Tips for the Best Egg-Free Chicken Strips

Making these baked chicken strips is simple, with just a few important things to note. Here are a few things to keep in mind, as well as potential swaps. 

  • Make sure your can of chickpeas says “chickpeas and water” only, no added ingredients. You could also cook your own chickpeas and reserve the leftover liquid, but you’ll need to make sure it’s thick enough. Beginners should rely on the liquid from a can of garbanzo beans, until you are experienced in making aquafaba.
  • If you don’t have aquafaba, you can also make an easy flax egg using warm plant milk and flaxseed, as an egg substitute. 
  • Use boneless, skinless chicken breasts to make the chicken tenders strips. 
  • You can also use this recipe to make gluten-free chicken nuggets. 
  • Add or change the spices in the flour mixture according to your preferences and favorite flavor. 

Serving Suggestions

You can serve these gluten-free chicken tenders with the same sides you’d serve traditional chicken tenders with, just make sure it’s gluten-free.

I like to serve it with a starch and some veggies for a complete meal. A few possibilities:

Of course, what are chicken strips without a dipping sauce? Serve up your favorite with these. Ranch, honey mustard, chipotle and ketchup are all good possibilities! You can even get creative and make a sweet and sour or sriracha sauce too. 

I also like to turn egg-free strips into a sandwich or wrap, with a little ketchup and lettuce. Just make sure to use gluten-free bread or tortilla. 

Slice the chicken strips to top a big garden fresh salad, loaded with your favorite vegetables. 

Another yummy way to use gluten-free chicken strips is to make easy, baked chicken parmesan. Just lay these in a baking dish and top with red pasta sauce and mozzarella cheese for a quick dinner any night. 

How to Store Leftover Chicken Fingers

Baked chicken tenders will last for up to 4 days in the fridge. Keep them in an airtight container or Ziploc bag.

Reheat in the oven or microwave. Note that if reheating in the microwave, the breading will not be as crisp but honestly, kids never seem to notice!

If they do, they crisp up great in the toaster oven or air fryer. I love having leftovers for them to have a quick lunch the next day.

Gluten Free Chicken Tenders Recipe

Can I Freeze Homemade Chicken Strips?

You can definitely freeze these gluten-free chicken strips! In fact, I recommend that you do, so you always have them on hand for a quick and easy lunch or dinner.

To freeze, allow to cool completely after baking. Transfer to an airtight container. If you are going to store multiples in the same container, be sure to separate layers with wax paper or plastic wrap so that they don’t freeze together.

Reheat in the oven or air fryer directly from frozen, until warmed throughout. 

What is Aquafaba?

Aquafaba is the water that you find in a can of chickpeas or garbanzo beans. When added in recipes it replaces the need for eggs.

What is aquafaba

Most people use it because it whips up just like egg whites!

But in this egg-free chicken strips recipe, it replaces the traditional egg mixture usually used for dredge, to help the flour stick to the chicken. 

What is the difference between Nutritional Yeast and regular Bakers Yeast?

Nutritional yeast is a type of food product that has been created specifically to be consumed. It’s used in cooking and tastes nutty, savory or cheesy depending on the variety you use.

Unlike regular baker’s yeast which comes alive when it leavens bread, nutritional yeast can’t multiply.

This is because its cells have already died during manufacturing so don’t expect this cheese-like seasoning mix growing exponentially!

Is Nutritional Yeast good for you?

Wondering what nutritional yeast is good for?

Nutritional yeast

It’s a great source of vitamins and minerals. It contains all nine essential amino acids to make it a complete protein like those found in animal products.

Complete proteins are important nutrients that assist functions such as tissue repair and nutrient absorption while preventing muscle loss.

Gluten Free Chicken Tenders Recipe

These gluten-free chicken strips are made with common pantry staples. Scroll to the bottom of the post for the printer friendly version of this recipe.

Ingredients

  • 1 pound of Chicken tender strips
  • 1 cup Aquafaba
  • 2 tablespoon Nutritional yeast
  • 1/2 teaspoon Paprika
  • Salt and pepper
  • 1 teaspoon Garlic powder
  • 1 cup Gluten-Free Flour

Directions

Preheat the oven to 425 degrees.

Set up an oven safe wire rack on a baking sheet. It’s perfectly alright if you don’t have one, simply add a bit of olive oil to the baking sheet so the chicken wont stick to the tray.

Gluten Free Chicken Tenders RecipeGluten Free Chicken Tenders Recipe

Mix together all of the dry ingredients in a wide dish and pour the aquafaba or flax mixture into another wide dish.

Dip each piece of chicken in the aquafaba, making sure it is covered. Then, dredge the coated chicken tenders in the flour mixture. Be sure to pat the flour onto the chicken a bit before placing on the rack or tray.

Repeat these steps for all of the chicken and bake for 10 to 12 minutes, until golden brown.

Gluten Free Chicken Tenders RecipeGluten Free Chicken Tenders Recipe

Keep in mind that the final cook time will depend on the size of the chicken pieces, as well as your oven.

Be sure to double check the temperature with a meat thermometer if you have any question. You want the chicken to be at 165 degrees.

Let cool for a few minutes before serving.

Gluten Free Chicken Tenders RecipeGluten Free Chicken Tenders Recipe

More Gluten-Free Recipes

Gluten Free Chicken Tenders Recipe

Gluten Free Chicken Tenders Recipe

A childhood favorite that will now fit into almost any dietary guidelines. These easy baked gluten free chicken tenders are dairy-free and egg-free too! Easy to make and great for freezing.
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Course: Dinner, Lunch
Main Ingredient: Chicken
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 4
Calories:

Ingredients

Instructions

  • Preheat the oven to 425 degrees
  • Set up an oven safe wire rack on a baking sheet or add a bit of olive oil to a baking sheet.
  • Mix together all of the dry ingredients in a wide dish.
  • Pour the aquafaba or flax mixture into a different wide dish.
  • Dip each piece of chicken in the aquafaba, making sure it is covered.
  • Dredge the coated chicken tenders in the flour mixture and make sure to pat the flour on a bit before placing on the rack or baking sheet.
  • Repeat these steps for all of the chicken.
  • Bake for 10 to 12 minutes (the final cook time will depend on the size of the chicken pieces and your oven so make sure you check yours with a thermometer).
  • Let cool for a few minutes before serving.

Notes

TIP: Aquafaba is the liquid you find in a can of chickpeas (the label should say the only ingredients are chickpeas and water). The aquafaba develops from the cooking process.
If you do not have a can on hand, you can use 1 cup warm plant milk mixed with 1/3 cup flax meal, stir well and then let thicken for a few minutes.
Nutrition Disclaimer

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