Gluten Free Fried Chicken Tenders #glutenfree #caseinfree

Gluten free fried chicken!  Yum.  Who doesn’t love crispy chicken tenders?

It’s one of our favorite comfort foods.  And this is such an easy recipe to prep and fry them up in a pan.  Crispy, delicious and probably a little healthier than what we used to eat.

The trick is to brine the tenders in water and seasoned salt, then fry them in a mixture of coconut oil and olive oil.  Super simple.  You can use a GF all purpose flour like Bob’s Red Mill bean flour blend, but we really love the certified GF oat flour.  It has a nice, thick texture when fried.

I usually take 2-3 boneless chicken breasts and cut them lengthwise into tenders.  Place them in a ziploc bag with about 1-2 tablespoons of seasoned salt and fill with enough filtered water to cover the chicken.  Seal the bag and shake so the seasoning gets dispersed.  Then store in the fridge for a few hours.

The longer you leave the chicken in the fridge, the stronger the brine flavor.  And too long will make the chicken pretty tough.  My best results with the brine have been refrigerating between 2-6 hours.

When ready to fry, pour about 1/2 cup flour into a bowl and coat the chicken.  Adding more flour if you run out.  Then preheat the oil and fry them until nice and brown.

Cooking times will vary depending on the size and thickness of the chicken.  So we like to use a meat thermometer to make sure they are cooked to the correct internal temperature.

When done, place your beautiful gluten free fried chicken tenders on a plate covered with a few paper towels before serving.  It’s so good.

Gluten Free Fried Chicken Tenders Recipe

Gluten-Free Fried Chicken Tenders
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  • 2-3 boneless chicken breasts
  • 1-2 tbsp GF seasoning salt
  • Cold filtered water
  • 1/2 cup certified GF oat flour (plus more if needed)
  • 1/4 cup coconut oil (plus more if needed)
  • 2 tbsp olive oil (plus more if needed)
  • Salt
  • Pepper


  1. Cut the chicken breasts lengthwise into tenders. Place in a ziploc bag with the seasoning salt and enough water to cover the chicken. Seal tightly and shake to mix the seasoning salt and water. Place in the fridge to brine for 2-6 hours.
  2. When ready to fry, add the coconut oil and olive oil to a medium frying pan and let heat up at medium temperature for about 3-5 minutes. The oil should be around 350 degrees F.
  3. Meanwhile, add the flour and a little salt and pepper to a bowl. Place a few tenders at a time into the flour to coat. Then add to the hot oil and cook on both sides for about 6-8 minutes. Internal temperature should be 165° F (75° C).
  4. Place the cooked chicken onto a plate covered with paper towels to absorb excess oil.
  5. Keep cooking the tenders in batches until done, adding more flour or oil if necessary.

We’ve dipped those beautiful fried chicken tenders in Buffalo Sauce or a Spicy Honey Butter (from Chrissy Teigen’s Cookbook ‘Cravings’ – but made with ghee or clarified butter to remove the casein and only 1/4 of the recipe).

We’ve used them on salads with a gluten free, casein free ranch dressing – copy catting WhataBurger’s Fried Chicken Salad!!!  Or you can eat them with mashies and gravy…



Deana Larkin Evans

Hi! I’m Deana. This food blog is all about cooking wholesome real food and developing gluten free recipes for some of our favorite comfort foods. I also create weekly menus to save time and money while reducing stress and food waste. I had to start eating gluten-free in 2010 and dairy/casein-free (except for the occasional Parmesan or goat cheese) in 2014. I’m kind of a science nerd, too. In the ’90s, I earned an undergrad degree in biochemistry from The University of Texas at Austin. Hook ’em! Then followed up with a PhD in biochemistry and a law degree from the University of Houston. I recently earned a certificate in genomics/sequence analysis from Johns Hopkins University, where I also took a very cool food microbiology course.

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