Gf Chicken Tenders Recipe

Trim and dry

Pat the chicken tenderloins dry with paper towels and trim any thin bits so pieces are even thickness for uniform cooking.

Season both sides of the tenders with the 1 tsp salt and 1/2 tsp black pepper. Set aside on a plate while you prepare the breading stations.

Make dry mix

In a shallow bowl combine the gluten-free all-purpose flour (1 cup) and cornstarch (1/2 cup). In a second shallow dish combine the gluten-free breadcrumbs (1.5 cups), paprika (1 tsp), and garlic powder (1 tsp). Mix to distribute spices evenly.

Make wet mix

In a third shallow bowl whisk together the 2 large eggs and 120 ml milk until smooth. This is your egg wash.

Set up three stations left-to-right (if right-handed): 1) flour/cornstarch mix, 2) egg wash, 3) breadcrumb mix. One person can dredge while another fries, or do in small batches.

Coat the tenders

Working one at a time, dredge each seasoned tender in the flour/cornstarch mix, shaking off excess, dip fully into the egg wash, then press into the breadcrumb mixture to coat completely. Place coated tenders on a wire rack or tray; allow to rest 5 minutes to set the coating.

Fry (preferred for classic texture)

Pour the vegetable oil (about 500 ml) into a deep skillet or Dutch oven to a depth of about 2–3 cm (1 inch). Heat over medium-high until the oil reaches about 175–180°C (350–360°F). Fry tenders in a single layer, 3–4 minutes per side (6–8 minutes total) depending on thickness, until golden brown and internal temperature reaches 74°C (165°F). Fry in batches to avoid crowding. Transfer cooked tenders to a wire rack set over a baking sheet to drain; keep warm in a 90–100°C (200°F) oven if needed.

Baked alternative (if you prefer less oil)

Preheat oven to 220°C (425°F). Arrange coated tenders on a parchment-lined baking sheet sprayed with oil. Lightly spray tops with oil and bake 12–15 minutes, flipping once halfway, until golden and internal temperature 74°C (165°F). Baking time depends on thickness—check temperature.

Let tenders rest 2 minutes before serving (they will remain juicy).

Make honey-mustard dip

In a small bowl whisk together 0.25 cup mayonnaise, 2 tbs honey, 1 tbs Dijon mustard and 1 tsp lemon juice until smooth. Taste and season with 0.125 tsp salt and 0.125 tsp black pepper if desired. Chill briefly or serve at room temperature with the tenders.

Frozen oven fries (quick option)

Bake the frozen fries (450 g) according to package directions until crisp (usually 18–25 minutes at 200°C / 400°F), flipping once halfway. For crisper fries, preheat the baking sheet and spread fries in a single layer with a light spray of oil.

Fresh fruit (alternative)

If choosing fresh fruit, rinse 2 cups mixed fruit (strawberries, grapes, blueberries). Hull and quarter larger items (strawberries). Toss gently and portion into small bowls.

Small fountain drink

Pour a small fountain drink (approx. 355 ml) into a cup with ice and serve alongside the tenders and chosen side.

Plate 3–4 tenders per child with the chosen side (fries or fruit) and the small fountain drink. Add the honey-mustard dip on the side. Remind to check that tenders have reached 74°C (165°F) before serving.