Gluten-free baked chicken tenders
Crispy oven-baked chicken tenders with a golden cornmeal crust, honey mustard and ketchup for dunking, plus crunchy carrot and cucumber sticks.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 600 g chicken tenderloins
- 150 g gluten-free panko breadcrumbs
- 60 g cornmeal
- 2 eggs, beaten
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp salt
- 3 tbsp honey
- 3 tbsp dijon mustard
- ½ cup ketchup
- 4 carrots, cut into sticks
- 1 cucumber, cut into sticks
Method
- Heat the oven to 425°F and line two trays.
- Mix the panko, cornmeal, garlic powder and salt, then stir in the olive oil.
- Dip each tender in the egg, then press into the crumb coating.
- Bake until golden and cooked to 165°F inside.15 min timer
- Take out the kids' share before the honey mustard goes out.Kids’ plate comes out here
- Stir honey and mustard together and serve with the ketchup and veggie sticks.
Kids’ plate: Dipping tenders
On the plate: Plain baked chicken tenders, carrot and cucumber sticks, and ketchup to dip.
Make it a game: Line the sticks up like a rainbow around the tenders, then pick a color and dunk.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Celiac disease: The crunchy crust is gluten-free panko and cornmeal, so every tender is on the same tray.
- Kid (4–12): Mild, crispy chicken with two dips and sticks to pick up — heat stays off.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
More Celiac recipes
Ginger Beef and Broccoli Stir-Fry with Rice Noodles
Quick-seared sirloin and snappy broccoli tossed with garlicky ginger sauce and slippery rice noodles, lime over the top.
Smoky Pork Chops with Roasted Sweet Potato Wedges and Apple Slaw
Thick pork chops seared until deeply browned, crisp sweet potato wedges and a crunchy apple-and-cabbage slaw to cut through.
One-Pan Crispy Chicken with Lemony Rice and Peas
Chicken thighs roast on top of garlicky rice so the grains soak up the drippings, with sweet peas and a bright hit of lemon.
Gluten-free fish sticks
Oven-baked cod strips in a crisp gluten-free crumb, with a quick pickle-dill tartar sauce and buttery peas.
Kids’ plate: Fish stick boats
Gluten-free Spaghetti and Meatballs
Tender baked-style meatballs simmered in a garlicky tomato sauce over gluten-free spaghetti, finished with basil and parmesan.
Kids’ plate: Spaghetti and meatball teeth
Gluten-free chicken katsu
Crispy golden chicken cutlets over fluffy rice and cool shredded cabbage, with a sweet-savoury katsu sauce for spooning or dipping.
Kids’ plate: Chicken strip katsu dippers
This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.