Pan Fried Chicken Tenders Recipe (Gluten Free)
If you're looking for an easy weeknight meal, these gluten free chicken tenders are always a crowd pleaser! They're breaded in almond flour crackers and lightly fried in olive oil making them a little healthier than the classic. Perfectly paired with a hot honey mustard dipping sauce too and made paleo and kid friendly.
Servings: 8 servings
Calories: 283kcal
Ingredients
For the chicken tenders
- 2 cups crackers I used almond flour crackers
- 6 tablespoon olive oil divided
- 1 egg
- 1 ½ lbs chicken tenders you can also use a chicken breast and cut it into strips
For the hot honey mustard dipping sauce
- 2 tablespoon spicy brown mustard
- 1 tablespoon honey
- ½ teaspoon chipotle powder
- ½ teaspoon red pepper flakes
Instructions
- Crush up the crackers in a zip lock bag with a rolling pin or in a food processor or blender. If using a zip lock bag, make sure it’s closed tightly and there is no air in the bag. Run the rolling pin (or you can use a jar or can) over the bag a few times to crush up the crackers into fine pieces. If using a food processor or blender, blend well until the crackers are super fine. Place them in a shallow bowl and set aside.2 cups crackers
- Add 2 tablespoon olive oil to a pan and place it on the stove over medium heat to warm up.6 tablespoon olive oil
- While the pan is heating up, whisk the egg in a separate bowl well. Dip each chicken tender in the egg mixture and allow the excess to drip off. Then transfer the tender to the bowl with the crackers and coat well. Flip the tender over a few times in the cracker bowl to make sure both sides are well coated.1 egg, 1 ½ lbs chicken tenders
- Once the pan is hot, place the “breaded” chicken tender in the pan. Be sure not to overcrowd the pan.
- Allow the chicken to cook for 5 minutes before flipping each tender over with a spatula to cook for another 2 - 3 minutes. The cracker breading should be a golden brown color and the chicken underneath will be a creamy white color.
- Transfer the chicken tenders to a rack or plate to cool down slightly and repeat the process with the remaining chicken. Every time you add another batch of tenders to the pan, add 2 tablespoon of olive oil. This recipe should yield 3 batches of tenders.
- While the tenders are cooling down slightly, prepare the hot honey mustard dipping sauce by adding all the sauce ingredients to a small bowl. Mix well with a spoon or rubber spatula to combine the mustard and honey. The mixture should turn a tan golden color.2 tablespoon spicy brown mustard, 1 tablespoon honey, ½ teaspoon chipotle powder, ½ teaspoon red pepper flakes
- Serve the tenders while still warm with the dipping sauce and enjoy!
Nutrition
Calories: 283kcal | Carbohydrates: 12g | Protein: 20g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 75mg | Sodium: 286mg | Potassium: 352mg | Fiber: 1g | Sugar: 3g | Vitamin A: 132IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg