“Healthy” Chicken Tenders (gluten-free, egg-free, dairy-free)

My husband has always been a big fan of the deep-fried, breaded chicken tenders while I didn’t find them that appetizing.  They always seemed so tough and stringy to me.  These chicken tenders are as far away from that as you can get; delicious and healthy!

Place 1 1/2 pounds of chicken tenders in a bowl and cover with your favorite milk.  Let sit while you make the breading. Preheat oven to 400 degrees if using a conventional oven.  My Cuisinart convection/air fry oven does a beautiful job making these crispy while keeping them fat free.  And they came out so tender, juicy, while remaining crunchy on the outside.


  • 1/3 cup ground golden flax
  • 1/4 cup gluten-free bread crumbs (make sure they don’t have any sugar in them)
  • 2 tablespoons of chia seeds
  • Salt, pepper and garlic powder to taste (I used approximately a 1/4 teaspoon of each)

Prepare an 8×10″ or 9×11″ baking dish by spraying with a non-stick spray.

Dip each chicken tender into the coating mix and place in the prepared pan.  Bake for 15-18 minutes until chicken feels firm when pressed and coating is a golden brown.  In my Cuisinart, I air fried them for 6-7 minutes and then turned them over for another 6 or 7 minutes.

Serve with your favorite dipping sauce; honey mustard or marinara.

Honey mustard dipping sauce:  whisk together 1/4 cup of your favorite mustard with 3 tablespoons of honey (or agave or coconut nectar).

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