Chicken, Clean Eating, Dinner, Gluten Free, Recipes

Clean Eating Gluten-Free Chicken Tenders

07/06/2012 - 11 comments

I am currently reading a book about living gluten-free and although we haven’t adopted the lifestyle fully yet, I have been trying to create recipes that are gluten-free for dinner time.  Eventually we will work our way up to the rest of the meals.

The other day I knew I wanted to make some sort of chicken tenders type meal with “breading” that was clean and gluten-free.

I am proud to say I made this up 100% from scratch and it really did turn out great.  There was none left and the kids were asking for more.

5.0 from 4 reviews
Clean Eating Gluten-Free Chicken Tenders
Prep time
Cook time
Total time
Easy way to make gluten-free chicken tenders
Recipe type: chicken dish
Serves: 2-3
  • ½-3/4 lb chicken tenders (for more coating per tender, use the smaller amount - increase ingredients as necessary for larger servings)
  • 1 tbsp coconut oil (olive oil will work too)
  • 1 egg (optional but helps the coating stick)
  • ⅓ cup crushed pecans (almonds or walnuts are an option too)
  • ½ cup shredded parmesan cheese (or grated)
  • ½ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp dried parsley
  • ¼ tsp black pepper
  • ¼ tsp salt
  1. Mix dry ingredients together until combined and place in a pie pan or other shallow dish.
  2. Whisk egg in a medium bowl.
  3. Pour oil in and heat skillet until hot.
  4. Lower heat to medium.
  5. Take each tender and dip it in the egg bowl, then dredge it in the dry mixture and place in skillet.
  6. Cook for about 2 minutes on each side until the outer layer of the chicken is no longer pink.
  7. Preheat oven to 350 degrees.
  8. Remove tenders from skillet and place in an oven safe casserole dish.
  9. Pour any remaining oil and loose dry ingredients from skillet over chicken.
  10. Bake covered for 20 minutes or until cooked through.


The serving size and ingredients in the recipe are based upon the .69 lb pack of chicken I had and it fed myself and the 2 kids, but again, they were asking for more.  I think the breading was perfect for the amount of chicken, but if your prefer more “breading” base the ingredients on 1/2 lb, if you prefer less, base them on 3/4 lb.

The chicken had so much flavor and wasn’t greasy.  It stayed moist and we all really enjoyed it.

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  • Reply Dina 01/07/2014 at 12:25 pm

    We started using the Vitamix to help kick sugar/carb worship and the latest recipes you’ve posted will be a great addition to our efforts. I will make these tenders tonight, thanks!

  • Reply Sam 01/19/2013 at 4:55 pm

    Just wondering if you could bake these? ;p

  • Reply Elena 11/29/2012 at 11:21 am

    Sounds delicious! I like to use almonds but never tried the pecans with chicken tenders

  • Reply Online Gym 11/29/2012 at 7:43 am

    Chicken tenders yummy! I’m not a big corn fan thou. With that said i probably would add carrots instead maybe peas. Great post thou! Keep them coming.

  • Reply Jenn 09/07/2012 at 11:18 am

    Hubby is trying gluten-free for some digestive problems so I’ll be making these for sure!

  • Reply Henrietta 07/30/2012 at 11:00 pm

    wow, this sounds so good! I am not gluten free but I do love nuts, I must try this sometime!

  • Reply RJ 07/19/2012 at 2:22 am

    Oh yummy! I try to eat gluten free whenever possible and this is perfect!

  • Reply Brandy 07/06/2012 at 8:22 pm


  • Reply SCM (SocialCafe Magazine) 07/06/2012 at 11:55 pm

    I love this, definitely will make it the next time we have chicken. I did a review a while back of Eat Raw, Eat Well Cookbook that has 400 raw, vegan and gluten-free recipes, it’s a great cookbook if you want to incorporate more delicious gluten-free recipes in your everyday cooking :)

  • Reply Mom Foodie 07/06/2012 at 10:18 pm

    I’ve actually found the gluten free alternatives for breading chicken actually taste better… and pecans …oh yeah!

  • Reply Karen 07/06/2012 at 8:43 pm

    ooo, that looks so good. Thank you for the gluten free recipe.