Gluten-free Chicken Tenders [or fingers?] Print Recipe Print Recipe


Do you call them tenders or fingers?

I keep referring to them said fingers and my husband continues to correct me and say’s “you mean tenders?”. Same difference.

If you’ve been following me through my pregnancy, you’re familiar with my 5 year old appetite and love for chicken nuggets. Now that I have a little more energy and have gotten myself back into the kitchen, I decided to make my own chicken fingers tenders.

My husband turned into a child when he saw these. We ate them for dinner and then he chopped a few up, threw them in with leftover pasta and packed them in his lunch.  This will be on next weeks menu, no question.

If you don’t have the specific spices, feel free to use whatever you have [or like] or even an italian seasoning. Also, if you prefer a smaller, nugget version, cut them into bite sized pieces. Guys, this is super easy and if you have kids, no more shopping in the frozen foods section. This one is a winner!



Gluten-free Chicken Tenders Recipe

PRINT Recipe


  • 1 lb chicken strips – for nuggets, cut them into bite size pieces
  • salt + pepper
  • 1 whole egg + 1 egg white
  • 1 tablespoon almond milk – or milk of choice
  • 1 cup gluten-free rice chex cereal, crushed
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion salt
  • 1/4 teaspoon smoked paprika- if you don’t have this, you can use regular or just omit
  • 1/2 teaspoon dried oregano
  • Cooking spray


Preheat oven to 475 degrees. Spray baking sheet with cooking spray and set aside.

In one bowl, whisk together eggs and milk.

On a large plate, combine rice chex, garlic powder, onion salt and smoked paprika, and oregano. Mix well to combine.

Season chicken strips with a little salt + pepper. One chicken tender at a time, dip into egg/milk mixture – let excess drip off before dipping into the dry mix. Coat the chicken tender with the seasoned cereal mixture.  Place directly on the prepared baking sheet.

Continue process for remaining chicken strips.

Bake 20-25 minutes or until chicken has cooked through and coating is nice and crispy.

Remove, let cool for about 5 minutes. Serve immediately with favorite dipping sauce or good ol’ ketchup.


*Please do not copy & paste recipe. Thank you!

*gluten-free *dairy-free

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  • Sreebindu

    am hungry! yummmyy……….

  • shelly (cookies and cups)

    Chicken tenders are my kids favorite, of course!  Love this recipe 🙂

  • Bev @ Bev Cooks

    Chicken Fendgers!


  • Maria

    I will have to make these for Caleb when he is a bit older:) 

  • Cassie Laemmli

    I am all about smoked paprika these days…so perfect for chicken tenders, these are amazing! 

  • Brian @ A Thought For Food

    I think we all have those dishes from our childhood that we still love.  Mac and cheese (with ketchup) all the way baby! Looks like you nailed these chicken tenders (not that kind of nail… get your mind out of the gutter)!  Perfectly crispy!

  • Anonymous

    what? mind in the gutter?? 😉

    ketchup, really?? my childhood favorite is actually mac & cheese WITH hot dogs. Maybe that’s worse…

  • Emily @ Glitz Glam Granola

    Omigosh I used to *love* chicken tenders but I haven’t had them in years! I can’t wait to try your recipe though, love how you used Chex instead of breadcrumbs! And since I can’t have fried foods, baking these is perfect! Let the kid in me come out!

  • Kasey

    Chicken tenders! I haven’t had these in years (prob cause I’ve always associated them with unhealthy fast food) but these look SO good. Yeah!

  • Sean from

    Coat in flour first, before the egg. It’ll make everything stick better.

  • Sean from

    Gluten free bread mixes work as flour replacements for most coated items =)

  • Jen Little

    Lisa!! This is one of Jazz’s favorite “replacement” meals! We also throw the chicken in a food processor with a little garlic, melon ball out portions that we squish down into nuggets and use saltine crackers to coat them, they have the same chicken consistancy as McDonalds nuggets, the boys (and Jona) are in love!!!

  • Krista

    Yum! I’m salivating at my desk looking at these. Perfect for a summer night. The adult in me will pair with a glass of wine, ha 🙂

  • Brenda at a farmgirl’s dabbles

    Chicken “strips”! 🙂 Yours look great!

  • Anonymous

    These sound great! I love the addition of smoked paprika!

  • Themanspergers

    I dip chicken peices in egg/milk then dredge in Pamela’s flour mix. Sprinkle salt, pepper and paprika on chicken then cook.  When done we us Crystals Louisiana hot sauce and dip in Ranch.  Our version of hot wings.  I can’t wait to try the Rice Chex in my flour mix.  Thx for the tip!

  • Themanspergers

    Some of my kids omit the sauce and it’s like a tender/finger!  There choice.

  • Aida Mollenkamp

    5 year old palette or not, I can always go for chicken fingers. Or is it tenders?

  • Marla

    These look great! I too like to chop them up and put them over salad. 

  • Jennifer1271

    YUMMMM I can’t believe how good these are!!

  • Johanna

    I tried these last night and WOW…just WOW. They were a huge hit. Great flavor! They turned out perfectly tender with a delicious crispy coating. I will definitely be making these many times in the future!

  • Tenders

    Yummy !!!!! .

  • Debby Wood

    Have you ever tried freezing these? I was thinking of making a big batch and freezing some for those nights when there is just not enough time. Do they freeze well?

  • Jamie

    I made your recipe but I didn’t have Chex on hand so I subbed kinnickkinnick panko crumbs and they were great, the seasonings were just right.

  • Lin

    This is such a brilliant use of Rice Chex. Just bought a huge pack of GF Rice Chex and some chicken at Costco the other day. I’m really excited to try this!