Thanks to my secret ingredient (cereal!), this recipe for (extra!) crispy gluten-free chicken tenders is a quick and easy way to make dinner. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping.
When it comes to gluten-free chicken breast recipes, these gluten-free chicken strips and gluten-free chicken parmesan are two of my favorites.
Though I eat both of these things without gluten now, my love for them comes from a time when I treated my body like a temple…with a dumpster fire inside.
Chicken Finger Friday was a magical day at the end of the week when the dining halls would take a break from their usual healthy array of pizza and mac n’ cheese, and serve just chicken tenders. By noon, the line would stretch from one end of the cafeteria to the other.
I often miss the brazen gluttony of college. And this is one of the traditions, in addition to late night pizza, that I think back on most fondly. It’s rare that you see chicken tenders anywhere but the kids menu these days. And I have yet to come up with a recipe for gluten-free chicken strips on this site, though this gluten-free crispy fried chicken could be a stand in!
So when I was recently brainstorming gluten-free recipe ideas, my mind went directly to the front lines of the cafeteria to recreate the gluten-free chicken tenders of my (and their) youth.
Chicken strips, also known as chicken tenders, are a popular finger food that both kids and adults love. Their convenient size and tasty flavor make them an easy go-to snack or meal. But if you follow a gluten-free diet, you may be wondering whether these crispy morsels are safe to eat.
The good news is that chicken strips can be gluten-free However, not all chicken strips are created equal when it comes to gluten content With so many different brands and preparations out there, it can get confusing trying to determine which options are gluten-free.
In this article we’ll break down everything you need to know about the gluten status of chicken strips. We’ll cover
- How chicken strips are typically made
- What makes some chicken strips gluten-free and others not
- How to identify gluten-free chicken strips
- Tips for finding gluten-free chicken strips at restaurants
- Healthier ways to prepare gluten-free chicken strips at home
How Are Chicken Strips Made?
To understand whether chicken strips contain gluten, you first need to know what ingredients are used to make them.
Chicken strips start with cuts of boneless, skinless chicken breasts. These chicken breast pieces are then coated in some kind of breader or batter before being fried or baked.
The breader or batter coating provides a crispy exterior and added flavor. Traditional breading contains ingredients like wheat flour, bread crumbs, crackers, and seasoning. These ingredients often contain gluten.
Some chicken strips have a thinner batter that is made of lighter breading. Wheat flour and other glutenous ingredients are often found in traditional batters as well.
So in their classic form, most chicken strips contain some level of gluten. But over the years, many brands have introduced gluten-free alternatives by modifying the breader and batter ingredients.
What Makes Some Chicken Strips Gluten-Free?
To make chicken strips gluten-free, manufacturers swap out the traditional gluten-containing breading and replace it with gluten-free alternatives.
Here are some of the main differences between traditional and gluten-free chicken strip breading:
Traditional Breading:
- Wheat flour
- Breadcrumbs
- Crackers
- Seasoning blends (may contain gluten)
Gluten-Free Breading:
- Rice flour
- Corn flour
- Almond flour
- Gluten-free breadcrumbs
- Gluten-free crackers (like rice crackers)
- Gluten-free seasoning
Some brands use a combination of these gluten-free flours and crumbs to create the crispy coating. When shopping, look for chicken strips made with these gluten-free ingredients.
The same goes for the batter used on some chicken strips. Gluten-free options swap out wheat flour for rice or corn flour instead.
Identifying Gluten-Free Chicken Strips
So how can you identify which chicken strips are gluten-free? Here are some tips:
Check the Ingredients List
Always read the ingredients label on chicken strips before purchasing. Look for gluten-containing grains like wheat, barley, rye, and malt. Avoid any products listing these.
Instead, look for gluten-free flours like rice flour, corn flour, almond flour, etc. If the product contains gluten-free breadcrumbs or batter, the label should state this clearly.
Look for Gluten-Free Labels
A lot of brands that sell gluten-free chicken strips will say right on the box that they are gluten-free. These items can be found by using words like “gluten-free,” “made with gluten-free ingredients,” or “no gluten ingredients.”
Some may also display certification symbols from organizations that set standards for gluten-free foods, like the Gluten-Free Certification Organization (GFCO) or Celiac Support Association (CSA). These logos provide further assurance that the chicken strips contain no gluten.
Call the Manufacturer
If you can’t tell whether a product is gluten-free from the package labeling alone, pick up the phone. Most brands have customer service lines where you can talk to a representative.
Call them up and ask if the chicken strips are made without any gluten-containing ingredients. They’ll have the most accurate information on the manufacturing processes.
Research Restaurant Options
When eating chicken strips from a restaurant, additional sleuthing is required. Most menus won’t provide full ingredient lists or gluten information.
Do some research on the restaurant ahead of time. Check their website or call ahead to ask whether they offer gluten-free chicken tenders. Fast food chains like Chick-fil-A have detailed allergen guides online that outline gluten-free options.
When in doubt at a restaurant, speak to the staff about preparing your chicken strips gluten-free. Ask that they change gloves, use dedicated fryers, and avoid cross-contamination with other ingredients.
Finding Gluten-Free Chicken Strips When Dining Out
Speaking of restaurants, eating gluten-free chicken strips away from home brings additional challenges. Here are some tips to stay safe:
Know the Risks
There’s an increased chance of cross-contamination with gluten when dining out. Even restaurants with gluten-free menu options use shared surfaces and fryers.
Let the restaurant know you need completely gluten-free preparation when ordering. But even then, there’s no guarantee the kitchen follows proper protocols.
Ask Detailed Questions
Don’t be afraid to ask your server plenty of questions about how the restaurant cooks and prepares their chicken strips. For example:
- Are dedicated fryers used for gluten-free items?
- What recipe/ingredients do they use for their breading?
- Does the cook change gloves before handling gluten-free orders?
- Are the same surfaces used to bread regular and gluten-free chicken?
The more details you can get on their process, the better you can assess the risk of cross-contamination.
Look for Dedicated Gluten-Free Fryers
Restaurants that use separate fryers solely for gluten-free foods greatly reduce the chance of contamination. The gluten-free chicken won’t touch the same oil as gluten-containing foods.
Chains like Red Robin, BurgerFi, and Arby’s advertise dedicated fryers. But always verify that the restaurant you’re dining at takes this precaution.
Opt for Grilled Chicken
You can bypass breading concerns altogether by ordering grilled chicken strips or tenders. Grilled chicken comes straight from the chicken breast, with no coating or batter that could contain gluten.
Just confirm that any seasoning used on the grilled chicken is gluten-free. Some restaurants marinate chicken in sauces that may have gluten.
Healthier Ways to Make Gluten-Free Chicken Strips at Home
When prepared properly, homemade gluten-free chicken strips can be a healthier alternative to store-bought or restaurant versions. Here are some healthy tips for preparing them yourself:
Use Whole Grain Gluten-Free Flours
Breading made from whole grain gluten-free flours has more nutrients than heavily processed white flours. Try almond flour, brown rice flour, or quinoa flour for more fiber and protein.
Coat in Eggs and Seasonings
For a lighter breading, dip chicken strips in beaten eggs. Then roll them in gluten-free seasonings like garlic powder, paprika, salt, and pepper. Bake until crispy.
Use Greek Yogurt
Plain Greek yogurt also makes a great tangy coating in lieu of breading. The probiotics can help improve gut health, which is especially important on a gluten-free diet.
Bread with Pulses and Seeds
Grind gluten-free oats, pulses like chickpeas or lentils, and seeds in the food processor to make your own gluten-free “breadcrumbs.” The fiber and nutrients get a flavor boost.
Bake Instead of Fry
Baking chicken strips uses less oil than frying, making them lower in fat and calories. Spray strips lightly with oil or brush with olive oil before baking for a crisp exterior.
Watch Portion Size
It’s easy to overeat chicken strips since they taste so delicious. Keep portions in check by sticking to the recommended serving size and pairing with plenty of veggies, salad, or fruit.
The Bottom Line
At the end of the day, chicken strips can definitely be part of a gluten-free diet. Just be sure to verify the ingredients and preparation methods anytime you purchase or order them. Seek out brands that use gluten-free flours and breading and restaurants that take steps to avoid cross-contamination.
With so many gluten-free options now available both in stores and dining establishments, you don’t have to miss out on enjoying this tasty food. Careful label reading and good questions will help you find chicken strips that you can eat guilt-free.
The secret to crispy gluten-free chicken tenders
One of the ways I cheat the breading in gluten-free chicken breast recipes is to use breakfast cereal that’s already crispy. It works for any protein you’re trying to coat and you can try all different types of savory cereal (or snack food like chips and pretzels) so long as it’s gluten-free.
Because this recipe is gluten-free, I use brown rice crisps, which at Whole Foods are called off-brand Rice Krispies. And for these gluten-free crab cakes I used GF pretzels. But in this recipe I went with cornflakes blitzed in a food processor!.
This recipe for baked cornflake chicken tenders is great because the strips don’t have to be deep-fried to get them crispy. All you need is something to bind the crushed cereal to the meat.
In this case I use beaten eggs with Dijon for extra flavor.
To make these egg-free you can easily just use the Dijon and potentially some vegan mayo if they aren’t adhering properly.
I put garlic in the Dijon mix, but you can make these chicken tenders low FODMAP without making any other changes. If you don’t tolerate corn, simply swap in brown rice crisp cereal. But Kellogg’s cornflakes are certified low FODMAP on Monash FODMAP app.
Finally, these gluten-free chicken fingers are baked, not fried. Same goes for these oven-baked gluten-free chicken wings.
Read on for this gluten-free chicken tender recipe for your next Friday night gluten-free dinner! You can serve alongside any of your favorite dipping sauces.
With health and hedonism,
Gluten-Free Chicken Tenders Baked Healthy and Crispy
FAQ
Are Chick-fil-A strips gluten-free?
No, Chick-fil-A strips are not gluten-free. They are breaded with a batter that contains wheat, making them unsuitable for those with gluten sensitivities or celiac disease.
Do Tyson chicken strips have gluten?
Our 100% all natural (No artificial ingredients, minimally processed) gluten free chicken strips are made with tender, white meat chicken and coated in a savory rice flour based breading. To help you, we use real, simple ingredients that are naturally delicious. Go to www. tyson. com for great meal ideas and recipes.
Are McDonald’s chicken strips gluten-free?
Are canes of chicken gluten-free?
On request, at most locations, the staff will make unbreaded chicken fingers. The “naked” Chicken Fingers do not contain gluten, dairy, or other top allergens. Jan 8, 2025.