Crunchy Chicken Tenders

Gluten Free Kids Lunch Recipe

Crunchy Chicken Tenders


2 cups gluten-free corn flakes
1 cup gluten-free pretzels
1/2 teaspoon garlic powder
1/8 teaspoon paprika
1/8 teaspoon mustard powder
1 cup Gluten-Free All-Purpose Flour Blend
1 teaspoon salt
1/2 teaspoon ground black pepper
3 eggs, lightly beaten
1 teaspoon gluten-free soy sauce
1 pound chicken tenders
Nonstick cooking spray
Barbecue sauce or honey mustard (optional)


  1. Preheat oven to 350 degrees F. Combine corn flakes and pretzels in food processor; pulse until course crumbs form.
  2. Pour crumbs in shallow dish; stir in garlic powder, paprika and mustard powder. Combine flour blend, salt and black pepper in another shallow dish. Combine eggs and soy sauce in third shallow dish.
  3. Coat chicken with seasoned flour blend; shake off excess. Dip in egg mixture; drain. Transfer to crumb mixture; coat both sides with crumbs.
  4. Spray large nonstick skillet with cooking spray. Working in batches brown chicken on both sides; transfer to large cookie sheet.
  5. Bake 10 minutes or until chicken is cooked through. Serve with barbecue sauce or honey mustard for dipping


Makes 4 to 6 servings


GLUTEN-FREE all purpose flour blend

(this blend is for all baked goods not made with yeast)

1 cup white rice flour
1 cup sorghum flour
1 cup tapioca flour
1 cup cornstarch
1 cup almond flour or coconut flour

Combine all ingredients in a large bowl. Whisk to make sure the flours are evenly distributed. The recipe can be doubled or tripled. Store in an airtight container in the refrigerator.



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