My love for chicken is deep (fried)!

These gluten-free chicken tenders are a dinner time favorite your whole family will love. They have the perfect amount of crispy breading and the chicken is so juicy and delicious. Perfect for both kids and grown-ups.

Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins
Servings: 6 Calories: 433
Best Season: Suitable throughout the year


These gluten free chicken strips are a family favorite! If you haven't made your own chicken strips today is the day! This recipe is so easy and so good. The chicken is so juicy and coated with the perfect crunch! Each bite will leave your mouth watering and make you want to dig in for more! Hope you ENJOY!!!!



  1. If frying heat 2 cups of oil to 365 degrees Fahrenheit in a frying pan, if baking preheat oven to 400 degrees Fahrenheit, place parchment paper on a baking sheet and set aside.

  2. While oil is heating cut chicken into desired size strips and set aside.

  3. In a medium bowl beat egg and milk together and add a dash of salt, then mix together bread crumbs, flour, salt and pepper in a medium bowl.

  4. Dip chicken strips into egg and milk mixture then into bread crumb mix, making sure to coat each side.

  5. If frying- once oil is hot fry chicken strip from 2-4 minutes per side, until internal temperature reaches 165 degrees Fahrenheit, once done remove chicken and place on a plate lined with a paper towel, repeat until all chicken is cooked.

    1. If baking- Arrange chicken tenders on cookie sheet and bake for 12-15 minutes, until internal temperature reaches 165 degrees Fahrenheit.

  6. ENJOY!!!!

Nutrition Facts

Servings 6

Amount Per Serving
Calories 433kcal
% Daily Value *
Total Fat 18.7g29%
Saturated Fat 6.1g31%
Cholesterol 131mg44%
Sodium 286mg12%
Potassium 270mg8%
Total Carbohydrate 31.1g11%
Dietary Fiber 3.2g13%
Sugars 3.2g
Protein 33.6g68%

Calcium 5 mg
Iron 7 mg
Vitamin D 14 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


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Liz Satkowski

Gluten Free Mom Colorado

I am married to the most amazing man, Tommy. I am the mother of three beautiful children Landon, Finn, and Daisy. For years I have been helping friends, family and others navigate the life of gluten-free living. I grew up in a gluten-free house, my mom and both brothers were diagnosed with Celiac Disease when I was young. My mom did an amazing job making everything from scratch in a gluten free kitchen. When I had my first child Landon my world was changed. He was born at 24 weeks because I have a short cervix. The doctor told us that he had a slim chance of survival and that his life would be plagued with severe complications. He survived and has minimal complications due to his prematurity, but when Landon was two he started getting rashes all over his body and he would constantly be sick. My mom advised me to get Landon tested for Celiac Disease. This was the beginning of my true GF journey. Shortly after he was diagnosed, I decided to go off gluten as well. Although I do not have Celiac Disease, I have found that I feel 100% better eliminating gluten from my diet. Recently Finn was having some issues with his legs and knees hurting. The doctor told me to take Finn off gluten to see if it was causing the inflammation and pain. Sure enough once we changed his diet the symptoms went away. We have Celiac Disease and gluten intolerance on both sides of the family. My sister-in-law and niece were recently diagnosed and my Grandma recently took gluten out of her diet due to an autoimmune disease. We are in a fortunate position that both of our families understand the purpose of living a gluten-free lifestyle. I am on a mission to help people create amazing gluten-free recipes and to see that this diagnosis is not a curse, but can actually be delicious.

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