These low fodmap, gluten free chicken tenders are incredibly easy. They are perfect on their own or for meal prep for salads and lunches throughout the week!
I know that they make frozen gluten free chicken tenders these days, but I have yet to find any that are gluten free AND low fodmap. Usually, they have garlic or onion powder in the seasoning, and as much as I love convenience, I don’t love feeling nauseous all night. Plus, if I had to guess, I would imagine that this homemade option tastes better anyways!
Ingredients
- Chicken tenders. You can buy chicken tenders or you can buy chicken breasts and cut them into strips.
- Egg – helps the coating stick to the chicken
- Almond flour – superfine almond flour creates the best texture, but any kind will work!
- Gluten free bread crumbs – I like the Target brand, but any will do! You can even put gluten free crackers in a food processor and make your own.
- Salt, Paprika, and Pepper. These chicken tenders have a pretty mild taste, so feel free to add more seasoning if you’d like.
How to Make Gluten Free Chicken Tenders
Preheat your oven to 400 degrees. Then line a baking sheet with parchment paper and set aside.
Next, you’ll need two shallow bowls. In one bowl, beat the egg. In the other, mix the almond flour, gluten free breadcrumbs, and spices together.
Then, take a chicken tender and dip it in the egg. Once it’s coated, dredge the chicken tender through the almond flour mixture. Place it on the parchment-lined baking sheet and repeat with the other chicken tenders. Once they have all been dredged through the egg and almond flour mixture, bake for 12-15 minutes or until the chicken is 165 degrees internally. I always use a meat thermometer to check!
Can I make low fodmap chicken tenders in an air fryer?
I don’t have an air fryer, so I’ve never personally tried it, but yes! Preheat your air fryer to 400 degrees and place the chicken tenders in a single layer in the basket (you might have to do this in batches). Cook for 5-6 minutes on each side or until the chicken is 165 degrees internally. If you test out the air fryer method, leave a comment and let me know how it worked for you!
Easy Gluten Free Chicken Tenders (Low Fodmap)
Ingredients
- 1 lb chicken tenders or chicken breasts cut into strips
- 1 egg
- 1/2 cup almond flour
- 1/2 cup gluten free breadcrumbs
- 1/2 tsp salt
- 1/2 tsp paprika
- 1/4 tsp pepper
Instructions
- Preheat oven to 400 degrees.
- Line a baking sheet with parchment paper.
- Grab two shallow bowls. In one bowl, beat the egg.
- In the other bowl, mix the flour, breadcrumbs, and spices together.
- One by one, dip the chicken tenders into the egg and then into the flour mixture.
- Place on the parchment paper lined baking sheet and bake for 12-15 minutes or until the chicken is 165 degrees internally
