Chicken Tenders

A low FODMAP chicken tender recipe with chicken tenderloins in a Dijon egg wash and a crisp gluten-free panko and Parmesan crust, baked or air fried.

Prep 20 min

Cook 20 min

Serves 4

Gluten-free

Ingredients

• 1 1/2 lb (680 g) chicken tenderloins (about 12)
• 1/2 cup (70 g) gluten-free flour blend
• 1 teaspoon fine salt, divided
• 2 large eggs
• 1 tablespoon Dijon mustard (with no onion or garlic on the label)
• 1 1/2 cups (90 g) gluten-free panko (with no onion, garlic, inulin, or chicory root on the label)
• 1/2 cup (45 g) finely grated Parmesan
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• Olive oil spray

To serve

• Maple mustard dressing, BBQ sauce, or ranch for dipping

Instructions

Set up

1. Heat the oven to 425°F (220°C). Set a wire rack on a rimmed baking sheet and spray it with oil.
2. Pat the chicken dry and season with 1/2 teaspoon of the salt.
3. Set up three shallow dishes: the flour in the first; the eggs whisked with the mustard in the second; and the panko, Parmesan, paprika, oregano, pepper, and remaining salt mixed in the third.

Bread

1. Dredge each tenderloin in the flour and shake off the excess.
2. Dip in the egg, letting the extra drip back into the dish.
3. Press into the panko mixture on both sides and set on the rack. Spray the tops lightly with oil.

Bake

1. Bake for 10 minutes, flip, spray again, and bake 8 to 10 minutes more, until golden and the thickest tender reads 165°F (74°C).
2. Rest 3 minutes and serve with the dipping sauces.

Tips & Substitutions

• Air fryer. Cook at 400°F (200°C) in a single layer for 10 to 12 minutes, flipping halfway, until 165°F (74°C).
• Dairy-free. Leave out the Parmesan and add another 1/2 cup (30 g) of panko.
• No tenderloins. Slice 2 large chicken breasts lengthwise into 1-inch strips.
• Crunchier crust. Toast the panko in a dry skillet for 3 minutes before mixing it with the Parmesan.
• Read the panko label. Some gluten-free breadcrumbs contain onion or garlic powder, and a few add inulin.

Why This Works

Parmesan. Hard aged cheese is naturally very low in lactose, so it adds flavor to the crust without a lactose load.

Dijon in the egg wash. It seasons the chicken and helps the panko stick.

Rack baking. Air moves under the tenders, so the bottoms crisp without flipping in oil.

Storage

Refrigerate cooled tenders, covered, for up to 3 days. Reheat on a rack in a 400°F (200°C) oven or the air fryer for 6 to 8 minutes, until 165°F (74°C). Freeze fully baked, cooled tenders for up to 2 months and reheat from frozen for 12 to 15 minutes.