Crispy chicken tenders are one of those foods that everyone enjoys. The problem is, most recipes use regular flour or breadcrumbs, which means they are not safe if you eat gluten free.

That is exactly why I made this recipe. These gluten free crispy chicken tenders use a simple almond flour and parmesan coating that gets seriously crispy and flavorful.

You only need a handful of ingredients, and the whole thing comes together in about 30 minutes. No complicated steps, no fancy tools.

I have made these many times and they always turn out great. The parmesan adds a nice savory flavor and the almond flour keeps everything light and crunchy.

Whether you are cooking for yourself or feeding a family, this is an easy gluten free dinner that actually tastes as good as the original.

Why You’ll Love This Recipe

Perfectly Crispy Without Gluten – These chicken tenders get an amazing golden crunch from almond flour and parmesan cheese, so you won’t miss traditional breadcrumbs at all.

No Deep Frying Needed – You get that crispy, crunchy coating just by baking them in the oven with a little cooking spray. Way less mess and way fewer calories than deep fried chicken tenders.

Great for Meal Prep – You can make a big batch of these chicken tenders on a Sunday and reheat them throughout the week for quick gluten free lunches or dinners.

High in Protein – Between the chicken, eggs, almond flour, and parmesan cheese, these tenders pack a serious protein punch that will actually keep you full and satisfied.

Ingredients

1 1/2 lb Chicken Tenders
1 cup Almond Flour
1/2 cup Grated Parmesan Cheese
1 tsp Paprika
1 tsp Garlic Powder
1/2 tsp Salt
1/4 tsp Black Pepper
2 Large Eggs
2 tbsp Water
Cooking Spray

How to Make

Step 1

Preheat oven to 425°F and line a baking sheet with parchment paper. Spray lightly with cooking spray.

Step 2

In a shallow dish, combine almond flour, parmesan cheese, paprika, garlic powder, salt, and black pepper. Mix well.

Step 3

In another shallow dish, whisk together eggs and water until smooth.

Step 4

Pat chicken tenders dry with paper towels. Dip each tender in egg mixture, then dredge in almond flour mixture, pressing firmly to coat all sides.

Step 5

Place coated tenders on prepared baking sheet, spray tops lightly with cooking spray, and bake for 18-22 minutes, flipping halfway through, until golden brown and cooked through to 165°F internal temperature.

Helpful Tips

Dry the Chicken Really Well

Before you dip the chicken into the egg, use paper towels and press down on each tender to get as much moisture off the surface as possible. If the chicken is wet, the egg won’t stick properly and the coating will slide right off during baking.

Don’t just give them a quick pat. Spend a few extra seconds on each piece and press firmly with the paper towel. You want the surface to feel dry to the touch.

This one step makes a big difference in how well the almond flour coating holds on and how crispy the tenders turn out.

Use One Hand for Wet and One for Dry

When you’re coating the chicken, use one hand to dip the tenders into the egg mixture and your other hand to press them into the almond flour mixture. This keeps things from turning into a clumpy mess on your fingers.

If you use the same hand for both, the almond flour sticks to your wet fingers and you end up with thick clumps building up that waste your coating. It also makes the whole process way slower and more frustrating than it needs to be.

Press the Coating on Firmly

After you lay the chicken into the almond flour mixture, don’t just lightly flip it. Use your fingers to press the coating into the meat on all sides, including the edges and any thin spots.

Almond flour doesn’t stick as easily as regular breadcrumbs because it’s heavier and coarser. Pressing it firmly helps it grip onto the egg layer so it stays put while baking instead of falling off on the baking sheet.

If you notice bare spots after your first pass, dip that area back into the egg and press more coating on. A solid, even layer is what gives you that satisfying crunch.

Frequently Asked Questions

Can I use chicken breasts instead of chicken tenders?

Yes, you can cut boneless, skinless chicken breasts into strips that are roughly the same size as tenders. Try to keep them about 1 inch wide so they cook evenly and get that nice crispy coating all the way around.

Just keep in mind that chicken breast strips can be a little thicker than actual tenders, so you may need to add a couple of extra minutes to the cooking time to make sure they’re cooked through.