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These gluten-free chicken tenders are coated in almond flour, then fried in avocado oil until golden brown and delightfully crispy.
Ready in about 30 minutes, they are surprisingly close to the real thing, and they go well with so many side dishes.
I've been staying away from 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. They are coated with almond flour and fried in avocado oil, which is very suitable for high-heat cooking.
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- Ingredients
- Instructions
- Expert tip
- Frequently asked questions
- Variations
- Serving suggestions
- Storing leftovers
- Related recipes
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Ingredients
You'll only need a few simple ingredients to make this tasty chicken recipe. The exact measurements are included in the recipe card below. Here's an overview of what you'll need:
Chicken tenders: I use 8 pieces in this recipe.
Eggs: I use large eggs in almost all of my recipes, this one included.
To season: I use kosher salt, black pepper, garlic powder, and onion powder.
Almond flour: I usually use blanched almond flour, but a coarse almond meal should work too.
Avocado oil: This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.
Instructions
Making these gluten-free chicken tenders is easy! Scroll down to the recipe card for detailed instructions. Here are the basic steps:
- Your first step is to pound the chicken pieces thin using a meat pounder.
- Then 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. To prevent a sticky mess, it's a good idea to use one hand for the egg mixture and one for the 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.
Expert tip
In many of my recipes, I specify that you should use blanched finely ground almond flour. But in this recipe, you actually don't have to use blanched almond flour. A coarse almond meal would work here just as well.
Frequently asked questions
Does the almond flour coating work?
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.
So 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.
Can I bake them instead of frying them?
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.
Can I use coconut flour instead of almond flour?
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.
Variations
The best way to vary this recipe is by adding spices and herbs such as smoked paprika and dried oregano.
You can also use different fats for frying. I sometimes use ghee (clarified butter) - it's wonderfully flavorful.
Serving suggestions
These tenders are very versatile and go with many side dishes. I like to serve them with vegetable fries, such as these baked jicama fries or these delicious zucchini fries.
They are also excellent with salad such as this cucumber salad or this arugula salad.
Storing leftovers
You can keep the leftovers in the fridge, in a sealed container, for up to 4 days. Reheat them gently, in the microwave on 50% power. Keep in mind that the almond flour coating will not be as crispy as when freshly made.
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Recipe Card
4.98 from 231 votes
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Gluten-Free Chicken Tenders
These gluten-free chicken tenders are coated in almond flour, then fried in hot avocado oil until golden brown and delightfully crispy.
Prep Time15 minutes mins
Cook Time15 minutes mins
Total Time30 minutes mins
Course: Main Course
Cuisine: American
Diet: Gluten Free
Servings: 8 tenders
Calories: 378kcal
Author: Vered DeLeeuw
Ingredients
- 1 lb. raw chicken tenders (8 pieces)
- 2 large eggs
- 1 teaspoon Diamond Crystal kosher salt or ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups blanched finely ground 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 the excess off, then dredge it in the almond flour, pressing to adhere until well-coated. It's a good idea to use one hand for dipping in the egg, and the second hand 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 nonstick skillet over medium-high heat, about 4 minutes.
Place half the chicken tenders in the hot oil and fry for about 3 minutes per side, until golden brown and cooked through (their internal temperature should reach 165ºF). Place 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 1 cup of almond flour, but you need 2 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, you actually don't have to use blanched almond flour. Acoarse almond mealwould work here just as well.
Nutrition per Serving
Serving: 2chicken tenders | Calories: 378kcal | Carbohydrates: 7g | Protein: 31g | Fat: 25g | Saturated Fat: 2g | Sodium: 399mg | Fiber: 3g
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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.
About the Author
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. Click to learn more about Vered.
Reader Interactions
Comments
Stefanie
Can this be frozen and reheated later?
Reply
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.Reply
Ryann
Can you use an egg substitute for this?
Reply
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.Reply
Brigit Rotondi
Can I substitute the avocado oil for another oil? I only have olive oil on hand.
Reply
Vered DeLeeuw
I went ahead and did some research. Yes, you can use olive oil.
Reply
