Gluten Free Italian Chicken Tenders
Craving crispy, flavorful chicken tenders without compromising on a gluten-free diet? These Gluten Free Italian Chicken Tenders are the perfect solution! Coated in a seasoned mix of gluten-free breadcrumbs, Parmesan cheese, and aromatic Italian herbs like oregano and basil, these baked tenders boast a golden, crunchy exterior with a juicy, tender inside. A hassle-free breading process and a light olive-oil spray ensure maximum crispiness without the need for frying. Ready in just 35 minutes, this recipe is ideal for weeknight dinners or kid-friendly meals. Serve with marinara or your favorite dipping sauce for a delicious, gluten-free twist on a comfort food classic!
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Recipe Information
Ingredients
- 1 lb Chicken tenders
- 1 cup Gluten-free breadcrumbs
- 0.25 cup Grated Parmesan cheese
- 1 tsp Salt
- 0.5 tsp Black pepper
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Garlic powder
- 2 large Eggs
- 2 tbsp Water
- 0.5 cup Gluten-free flour
- as needed Olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.
Set up a breading station with three shallow bowls. In the first bowl, place the gluten-free flour. In the second bowl, whisk together the eggs and water to create an egg wash. In the third bowl, mix the gluten-free breadcrumbs, grated Parmesan cheese, salt, black pepper, dried oregano, dried basil, and garlic powder.
Pat the chicken tenders dry with paper towels. Working one at a time, dredge each chicken tender in the gluten-free flour, ensuring it is lightly coated. Tap off any excess.
Dip the floured chicken tender into the egg wash, letting the excess drip off.
Press the chicken tender into the breadcrumb mixture, coating it evenly on all sides. Place the breaded chicken tender onto the prepared baking sheet, leaving space between each piece. Repeat with the remaining chicken tenders.
Lightly spray the top of the breaded chicken tenders with olive oil. This will help them crisp up during baking.
Bake in the preheated oven for 10 minutes. Flip the chicken tenders over, lightly spray the tops again with olive oil, and bake for an additional 8-10 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
Remove chicken tenders from the oven and let them rest for 2 minutes before serving.
Serve the chicken tenders with your choice of dipping sauces, such as marinara sauce or ranch dressing. Enjoy!
Nutrition Facts
Calories |
483 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 4.1 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 143 mg | 48% | |
| Sodium | 1310 mg | 57% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 1.4 g | ||
| Protein | 25.8 g | 52% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 104 mg | 8% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 317 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
