The best gluten-free chicken tenders

Without a doubt, these are better than anything I or my children have ever had in a restaurant! Well, in my humble opinion, that is. When I make these, I make a double batch. We use half for the meal and I either freeze the rest or use it for lunches or leftovers.

You can use this recipe for fish or almost any other protein, even tofu! For our family, I use a dairy substitute like almond milk to make it dairy-free. Although a few years back some people thought eggs were in the dairy category, they actually are not. Dairy refers to anything that comes from a cow. I'm also providing an egg-free substitute as well as this can be another allergen many children and even adults can't tolerate.

Want something a little more sophisticated? Try serving them with an apricot Dijon sauce (yes, that's in my cookbook, The Warm Kitchen) or a sriracha or sesame oil mayo. Getting ready for the game? Toss these with your favorite buffalo wing sauce. So many possibilities! Does your child like ranch dressing but can't have dairy? Try Follow Your Heart's vegan ranch dressing.

Give it a try and don't be afraid to fry these. I fill a big pan with about 1/4"-1/2"of oil since I don't fry too often. It's so worth it. Let me know how you like them.

For more gluten-free recipes like this, check out my cookbook, The Warm Kitchen!

Gluten-Free Chicken Tenders 

Makes about 12-16, depending upon the size of the tender

1 pound boneless, skinless chicken breast or tenders

2 tablespoons white rice flour

2 tablespoons potato starch

1/2 tsp sea salt

1/4 tsp each black pepper

1 large egg or egg substitute (see below)

1 tablespoon milk or milk substitute, plain and unsweetened

2 cups gluten-free corn flakes, crushed or ground in a processor (measure first, then crush)

1-2 tablespoons olive or vegetable oil

Egg Substitute: to make 1 egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons warm water in a bowl. Set aside for 5 minutes.

1. Slice chicken breasts into strips; if using tenders, proceed to the next step. Pat dry if wet.
2. Mix flour, starch, salt, and pepper in a shallow bowl. Place egg or egg substitute and milk in another shallow bowl and beat lightly. Place corn flake crumbs in another shallow bowl.
3. Bread the chicken. Take 3-4 pieces of chicken and first dip in flour mixture. Shake excess. Dip in egg and then corn flake crumbs. Place breaded chicken on plate or tray until all chicken is coated.
4. Place 1 tablespoon of oil in a large sauté pan. Heat to medium heat. Add one piece of chicken to the oil. If chicken does not make a sizzle sound, let the pan heat up more. Add chicken pieces but don’t crowd pan. Don’t move chicken; allow to brown. Turn once and cook until heated through. Place on a piece of paper towel on a plate and place chicken on this plate to absorb some of the oil. Use more oil if needed.
5. To keep tenders warm or to crisp up, place tenders on a baking sheet and place in a 350°F oven for 5-10 minutes.
6. Serve with So Simple Tomato Sauce, Spicy Orange Sauce, or Barbecue Sauce (see cookbook). 

Gluten-free, dairy-free and egg-free pancakes

Yes, I hit the trifecta on this recipe. I was able to successfully make a pancake without gluten, dairy (in essence, casein) and eggs! It is a vegan, gluten-free pancake.

I have been cooking gluten-free for 5 years. That I have figured out. I like to use my own blend (see the recipe for the link) in place of flour. I have found, through trial and error, that the pancake is better with some xanthan gum. It holds together better.

Substituting the milk is easy. There are many milk substitutes like soy, rice, coconut, hemp, and almond. If you use something sweetened, cut back on the sugar in the recipe. Instead of butter, you can use any fat; vegetable oil, or melted butter substitute, coconut oil, or shortening. For the most part, fat is fat.

Egg substitutes are a bit trickier. I have been using a mixture of flaxseed with water (1 tablespoon ground flaxseed mixed with 3 tablespoons of water) which helps to hold it together. Another egg substitute can be made with 2 tablespoons of water, 1 tablespoon of oil and 2 teaspoons of baking powder. This helps to replicate the rise. I ended up using a combination of these two to substitute the 2 eggs that are normally in this recipe. If you don't need the egg substitute, use 2 large eggs.

Being on a special diet is not easy, especially when you combine a few foods. It helps that I have experience. I remembered that when my daughter first started her elimination diet five years ago, I was not cooking with eggs, dairy, or gluten. I guess I got back on the bike and just started riding. Enjoy this recipe!

Gluten-free, Dairy-free, and Egg-free Pancakes


Makes 12-16 pancakes

Only make one or two recipes at a time. Baking powder does not increase the same way the other ingredients do and it can give the batter a strange taste.

2 cups Amy's Gluten-Free Flour Blend
2 teaspoons baking powder
1 teaspoon sea or kosher salt
1/2 teaspoon xanthan gum
1/2 tsp cinnamon (optional)

1 1/2 cups milk substitute
1 tablespoon white vinegar or lemon juice

5  tablespoons water
1  tablespoons oil
1  tablespoons ground flaxseed
2 teaspoons baking powder

3 tablespoons vegetable oil or melted shortening
3 tablespoons organic sugar or other natural sweetener
1 teaspoon vanilla

1. In a large bowl, mix flour, baking powder, salt, xanthan gum, and cinnamon. Set aside.
2. In a 2-cup measuring cup, add milk substitute and vinegar. Set aside for 5 minutes.
3. In a small bowl, mix water, oil, flax and baking powder. This is the egg substitute. If you can tolerate eggs, use 2 large eggs and add to the next step. Otherwise, set mixture aside for 5 minutes.
4. Add milk mixture, flax mixture and remaining ingredients to the bowl of dry ingredients. Whisk together until there are no more lumps but without overmixing.
5. Allow to rest for 5 minutes before using. Batter should be fairly thin so you can pour easily. Add more milk or cold water if necessary. Make sure to use a flat pan and cook at medium heat. Non-stick is easiest.
6. Pour about 1/2 cup of batter per pancake onto the hot pan. When bubbles are starting to form on top, turn the pancakes over. The pancakes should be golden in color. Cook on the other side for 2-3 minutes.