Abel recipes

Gluten Free Baked Chicken Tenders

4 servings


25 minutes

active time

40 minutes

total time


1 lb. boneless, skinless chicken tenders (or chicken breast, sliced into strips)

1 egg

2 Tablespoons mayonnaise

1 Tablespoon Dijon mustard

2 Tablespoon gluten free flour

½ teaspoon salt

¼ teaspoon pepper

¼ teaspoon garlic powder

¼ teaspoon onion powder


Preheat oven temperature to 400 degrees.

Make batter, by whisking together egg, mayonnaise, mustard, gluten free flour, salt, pepper, garlic powder, and onion powder. Whisk until smooth and place in a shallow bowl.

If possible, place a metal cooling/baking rack on top of a baking sheet. This will promote even browning/crisping. If you don’t have a wire rack like this, spray your baking sheet with cooking spray or oil.

Batter your chicken one piece at a time by first dipping into the batter to coat well, then rolling in the breadcrumbs. Place breaded chicken strips on the prepared baking sheet (on top of the rack if possible).

Repeat with remaining chicken until all pieces are coated.

Bake at 400 degrees 12-15 minutes, or until chicken is completely cooked through and the coating is golden brown. (The internal temperature of the chicken tenders should be at least 165 degrees F.)


Serving Size

1/4 recipe



Total Fat

12.4 g

Saturated Fat

1.7 g

Unsaturated Fat


Trans Fat

0 g


114.3 mg


1047.5 mg

Total Carbohydrate

24.1 g

Dietary Fiber

1.4 g

Total Sugars

2.1 g


26.2 g

4 servings


25 minutes

active time

40 minutes

total time
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