These Gluten Free Chicken Tenders are crispy on the outside and juicy on the inside, making them the perfect gluten-free, egg-free option for a quick meal or snack. Instead of traditional breadcrumbs, the chicken is coated in seasoned plantain chip crumbs, which provide an addictive crunch without any gluten, dairy, or nuts. They’re easy to make and ready in under 30 minutes, making them a family favorite.

Full Recipe:

Ingredients

For the Chicken Tenders:

• 1 lb chicken tenders (or 4 chicken breasts cut into strips)

• ¼ cup avocado oil

• 10 oz plantain chips (pulsed into crumbs, about 2 cups)

• 1 tsp sea salt

• ¼ tsp paprika (omit for AIP)

• 1 tsp garlic powder

• 1 tsp onion powder

For the Sweet and Sour Dipping Sauce:

• ¼ cup coconut aminos

• 3 tbsp apple cider vinegar

• ¼ cup + 2 tbsp unsweetened pineapple juice

• 2 tbsp tomato sauce (or nomato sauce for AIP)

• 3 tbsp coconut sugar

• ½ tsp sea salt

• 1 tbsp arrowroot starch + 1 tbsp water

Directions

1. Prepare the Breading: Pulse the plantain chips into crumbs in a food processor. Combine the crumbs with garlic powder, onion powder, paprika, and sea salt.

2. Dredge the Chicken: Dip each chicken tender into avocado oil, letting the excess drip off. Then coat each tender in the seasoned plantain chip crumbs, pressing gently to ensure it sticks.

3. Cook the Chicken Tenders:

   • Oven Method: Preheat the oven to 400°F (200°C). Place the coated tenders on a wire rack over a baking sheet and bake for 13-14 minutes until golden and crisp.

   • Air Fryer Method: Preheat the air fryer to 400°F (200°C). Arrange the tenders in a single layer and cook for 10 minutes, flipping halfway through.

4. Prepare the Dipping Sauce: Combine coconut aminos, apple cider vinegar, pineapple juice, tomato sauce, coconut sugar, and sea salt in a saucepan. Bring to a boil. Mix arrowroot starch with water, then stir into the sauce. Whisk continuously until the sauce thickens. Remove from heat.

5. Serve: Let the chicken tenders rest for a few minutes before serving with the homemade sweet and sour dipping sauce.

Nutrients

Each serving contains approximately:

• Calories: 300 kcal

• Carbohydrates: 25g

• Protein: 24g

• Fat: 14g

  • Saturated Fat: 2g

• Sodium: 600mg

• Fiber: 3g

• Sugar: 12g

Why Gluten-Free Chicken Tenders Are the Perfect Meal

When it comes to gluten-free options, finding something that’s both tasty and easy to prepare can be challenging. However, these Gluten-Free Chicken Tenders stand out for several reasons. First, they are incredibly simple to make with just a few ingredients, yet the result is flavorful and satisfying. The key to their deliciousness lies in the crunchy plantain chip coating, which adds a natural sweetness and crispiness without the use of flour, breadcrumbs, or gluten.

Second, the recipe is incredibly versatile. You can serve these tenders as a main dish, a snack, or even as an appetizer. They pair wonderfully with a variety of sides like a simple salad, roasted vegetables, or even homemade fries. They also make a great option for meal prep, as they can be stored and reheated easily while maintaining their crispy texture.

Lastly, the homemade sweet and sour dipping sauce elevates these tenders even further. It’s a simple yet flavorful sauce that complements the savory chicken and adds a zesty finish to every bite. With ingredients like coconut aminos, pineapple juice, and coconut sugar, this dipping sauce is not only gluten-free but also a healthier alternative to store-bought sauces that can be packed with artificial flavors and sugars.

The Benefits of Using Plantain Chips for the Coating

Plantain chips make the perfect gluten-free coating for chicken tenders, and they bring several benefits to the table. Plantains, which are closely related to bananas, are naturally gluten-free and provide a hearty, crunchy texture when turned into crumbs. Unlike traditional breadcrumbs, plantain chips offer a slightly sweet and savory flavor that pairs beautifully with chicken, adding a unique twist to the classic chicken tender recipe.

In addition to being gluten-free, plantains are a great source of fiber, potassium, and other essential vitamins and minerals. This makes them a healthier option compared to conventional breadcrumbs, which are typically high in refined flour and low in nutrients. By using plantain chips in the coating, you’re not only making a delicious dish but also boosting its nutritional value.

How to Make the Perfect Gluten-Free Chicken Tenders

Creating these Gluten-Free Chicken Tenders is a quick and straightforward process that requires minimal effort. Here’s a breakdown of how to make them perfectly every time:

1. Prepare the Breading: Start by pulsing plantain chips in a food processor until they form crumbs. This step ensures that the plantain chips create an even, crispy coating. Next, season the crumbs with garlic powder, onion powder, paprika, and sea salt. These simple seasonings add depth and flavor to the coating, making each bite of chicken tenderly savory.

2. Dredge the Chicken: For the chicken, dip each tender into avocado oil, which helps the plantain chip crumbs stick to the chicken. Then coat the chicken thoroughly in the seasoned plantain chip crumbs, pressing gently to ensure the coating adheres well.

3. Cooking Methods:

   • Oven Method: Preheat your oven to 400°F (200°C). Arrange the coated tenders on a wire rack over a baking sheet to ensure even cooking and crispiness. Bake for 13-14 minutes, or until the tenders are golden and crispy.

   • Air Fryer Method: For a quicker and equally crispy option, use an air fryer. Preheat the air fryer to 400°F (200°C), arrange the tenders in a single layer, and cook for about 10 minutes, flipping halfway through to ensure even crisping.

4. Prepare the Sweet and Sour Dipping Sauce: While the tenders are cooking, you can whip up the dipping sauce. Combine coconut aminos, apple cider vinegar, pineapple juice, tomato sauce (or nomato sauce for AIP), coconut sugar, and sea salt in a saucepan. Bring it to a boil, and then add the arrowroot starch mixture to thicken the sauce. Once thickened, remove from heat and set aside.

5. Serve and Enjoy: Once the tenders are cooked to perfection, let them rest for a few minutes. Serve them with the homemade sweet and sour dipping sauce, and enjoy the crispy, juicy goodness.

The Versatility of Gluten-Free Chicken Tenders

One of the best aspects of these Gluten-Free Chicken Tenders is their versatility. They can be enjoyed in various ways depending on your preferences or dietary needs:

• As a Meal: Serve the chicken tenders as the main dish, paired with a side salad, roasted vegetables, or quinoa. They make a filling and nutritious meal that’s packed with protein, healthy fats, and fiber.

• As a Snack: These tenders make an excellent snack option, whether you’re craving something crunchy or need a quick bite. They’re also a great option for kids, offering a healthier alternative to traditional fried snacks.

• As an Appetizer: Serve these chicken tenders at your next party or family gathering as an appetizer. They’re easy to serve in bite-sized pieces and perfect for dipping into the homemade sweet and sour sauce.

• Meal Prep: Make a batch of these tenders ahead of time and store them in the fridge for up to 3-4 days. They reheat well in the oven or air fryer, ensuring that you can enjoy a crispy, delicious meal even on your busiest days.

Customizing Your Gluten-Free Chicken Tenders

While the basic recipe for these chicken tenders is delicious as it is, you can easily customize it to suit your tastes. For example, if you prefer a spicier flavor, you can add cayenne pepper or chili powder to the breading mixture. If you like more savory notes, try incorporating some dried herbs, such as thyme or oregano, into the crumbs.

For those who follow a more specific diet, such as AIP (Autoimmune Protocol), the recipe can be adapted by omitting paprika and using nomato sauce in the dipping sauce. The versatility of this dish makes it suitable for a wide range of dietary needs and flavor preferences.

Nutritional Benefits of Gluten-Free Chicken Tenders

These Gluten-Free Chicken Tenders are not only delicious but also offer several nutritional benefits. Each serving is packed with 24 grams of protein, making them a great choice for those looking to maintain or build muscle mass. The healthy fats from the avocado oil provide sustained energy, while the fiber from the plantains helps support digestive health.

Additionally, the homemade sweet and sour dipping sauce is a healthier alternative to store-bought options, which often contain refined sugars and preservatives. By using coconut sugar and pineapple juice, this sauce provides a natural sweetness that pairs beautifully with the savory chicken tenders without overwhelming the dish.

Conclusion

Gluten-Free Chicken Tenders are a tasty, easy-to-make dish that’s perfect for those seeking a healthier alternative to traditional breaded chicken. The crispy plantain chip coating and juicy chicken make for a delicious combination, while the homemade sweet and sour dipping sauce adds a flavorful finish. Whether you’re preparing them for a quick weeknight meal, a party appetizer, or a snack, these tenders are sure to be a hit. With just a few simple ingredients and cooking methods, you can enjoy a gluten-free, egg-free, and nut-free meal that’s both satisfying and nutritious.