Gluten Free Parmesan Crusted Chicken Tenders Recipe

Kristy Still | Mommy Hates Cooking Updated

Gluten Free Parmesan Crusted Chicken Tenders make the whole family happy. A kid-friendly dinner that adults will love.

Gluten Free Parmesan Crusted Chicken Tenders Photo

I would love to say that my kids eat what my husband and I eat, but that is rarely ever true. I know, sad, right?

My daughter will eat just about anything we eat, which is a welcome surprise because my son is entirely the opposite. He is extremely picky with the foods that he will eat and has maybe a dozen that I know he will eat.

I have tried many things to get him to eat all the different foods that we eat; however, it is just not worth the fight. I can easily make his dinner using the foods I know he will eat and not have to dread dinnertime. I know some would frown upon this, but he is to the point he will literally gag himself if he has to touch a food he does not want to eat. For me…it’s a battle not worth fighting.

Gluten Free Parmesan Crusted Chicken Tenders Picture

I know even as an adult, there are some foods I really do not like and would hate to be forced to eat them.

I say this because when I do make our dinners, I try to incorporate a few meals during the week that I know he would gladly eat. Quite often we make my gluten free chicken nuggets (they happen to taste just like Chick-fil-a's!). But sometimes you need to feel a little more grown up, a little more like your food requires a knife and fork, not fingers - and that's when I make gluten free chicken tenders. So far, that seems to be a kid favorite in this household.

When I make chicken tenders, I like to try different variations to try to expand my son’s taste and give him a little bit of variety in some form.

I recently decided to make parmesan crusted chicken tenders, adapting it from my parmesan crusted pork chops recipe and adding a dipping sauce to it.

Gluten Free Parmesan Crusted Chicken Tenders Image

I’m not sure what it is about kids and dipping sauce, but if dipping sauce is involved they come running!

For dinner this week, enjoy a kid-friendly meal that your whole family will love with these easy chicken tenders.

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Gluten Free Parmesan Crusted Chicken Tenders Recipe

    5 Servings


  • 10 tenders Boneless Skinless Chicken Tenders
  • 1 1/2 cups Gluten Free Bread Crumbs
  • 1/2 cup Grated Parmesan Cheese
  • 1/2 tablespoon Fresh Sage, Chopped
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper
  • 3/4 cup All-Purpose Gluten Free Flour
  • 1 tablespoon Prepared Mustard
  • 3 large Egg Whites
  • 1 cup Marinara Sauce


  1. Preheat oven to 375°F.
  2. Begin by combining the breadcrumbs, cheese, sage, salt, and pepper in a shallow dish.
  3. Place the flour in another shallow dish.
  4. Combine the mustard and egg whites in a shallow dish, whisk well.
  5. Using 1 chicken tender at a time, place in the flour, shaking off any excess.
  6. Dip into the egg white mixture.
  7. Coat with the breadcrumbs.
  8. Place each one on a greased broiler pan.
  9. Continue for all tenders.
  10. Bake for 30 minutes, turn carefully and bake for another 30 minutes or until fully cooked.
  11. Serve with a side of marinara sauce.


Cooking Method:
Gluten Free
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Related Recipes:
Gluten Free Recipes, Chicken Recipes, Dinner Recipes, Easy Dinner Recipes, Cheese Recipes, Baked Recipes
Recipe Yields:
10 tenders
Prep Time:
Cook Time:
Total Time:
Related Post:
Author: Kristy Still
Recipe Yields: 10 tenders
Prep Time: 20 minutes
Cook Time: 60 minutes
Total Time: 80 minutes

Nutrition Facts

Servings Per Recipe 5

Amount Per Serving
Calories from Fat 29
Calories 419

% Daily Value*
Total Fat 4g
  Saturated Fat 2g
Sodium 1392mg
Total Carbohydrate 36g
  Dietary Fiber 1g
  Sugars 7g
Protein 56g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Kristy Still

About Kristy

Kristy turned her hatred of cooking into a new outlet for creativity. Now that's the kind of attitude we're fanatical about! She blogs about all sorts of good food on Mommy Hates Cooking. On Food Fanatic, she's tackling all things Gluten Free.