Craft Diaries

Gluten & Dairy Free Chicken Tender Recipe

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Dear Diary,


It’s hard to enjoy something as basic as chicken tenders when my boyfriend, sitting next to me, has a more strict diet plan that just won’t allow him to indulge in that type of food!  We used to always order things like chicken tenders or other fried foods from our favorite pizza restaurant but that is definitely in a distant past now. Sometimes we just want to spoil ourselves after a long or bad day and have a food we aren’t used to eating often. I was making chicken tenders at home in the past but the ingredients that were once acceptable are now off limits. :(


After changing some of the ingredients of my original recipe and practicing on a couple different batches of chicken, I found the perfect recipe for us! It was the third try when that balance between taste and texture finally became a hit. :) I was able to make this not only gluten free and dairy free, but egg free and candida diet friendly as well! I made this a couple more times since to make sure we still love this recipe (and we do!).











Easy GF & DF Chicken Tenders

Serves 1 (Easily double ingredients for more servings)


  • 3 Raw Thin Chicken Breast Tenders or (1 Raw Thin Chicken Breast)
  • 2/3 C Almond Meal Flour
  • 1 TSP Garlic Powder
  • 1 TSP Onion Powder
  • 1/4 TSP Black Pepper
  • 1/4 TSP Salt
  • 3 TBSP Olive Oil (Or preferred oil for frying)

Preheat a skillet with oil on a low/medium setting. In a medium bowl, combine all dry ingredients – mixing them together well. Rinse the chicken breast(s) with water and gently pat dry with a paper towel (you want them to be a little wet still but not dripping). Roll each chicken breast or strip into the bowl, making sure the chicken is covered fully with the breading mix. You may need to press and roll the chicken around a few times to get everything to stick. Gently place the breaded chicken into the skillet and fry for about 5 minutes on each side or until golden brown.



– If you do not have “thin” chicken breasts, you can easily thin them out by hammering them with a wooden mallet (such as those used for crabs).

– If the breading isn’t sticking at all, you may need to moisten the chicken a little further first or try spraying with cooking spray.

– If you have them, use tongs to turn the chicken easily.

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