Gluten Free Grain Free Fried Chicken Tenders

Every once in a while you just need to have fried food.

Fried Chicken Tenders2

I am generally a very healthy eater so frying chicken tenders a few times a year is quite the indulgence for me. And since it is so rare, I figure it’s not so bad.

Actually, I think indulging like this is a good thing. Maintaining a healthy diet free of so many categories of food can sometimes be overwhelming. So treating oneself gives oomph to plug on.

I have made these fried chicken tenders probably every 4 months for a couple years now. I thought it was time to share with you all. I have adapted the recipe from my authorless cookbook with the generic title Allergy Free Cookbook.

Fried Chicken Tenders

Here is the neat thing about these chicken tenders. No egg: You don’t need egg to bind the flour mixture to the chicken tenders! Another neat thing: no gluten and no grain! Yes, I do use garbanzo & fava bean flour, but before you say “forget that!” (I know bean flours are not a fave of some), hear this out! You cannot tell! I promise. Using the spices and the deep frying in oil masks any bean flavor if there is any.

For a long time we ate these without a dipping sauce. I recently whipped up a honey mustard dipping sauce after a trip to Ruby Tuesday and found out it was quite the hit. That recipe will be forthcoming.

Fried Chicken Tenders3

Here are a few tips for you regarding frying these tenders: do not overcrowd the pan. Also, have two tongs…one for the raw chicken and batter and one for using in the oil and taking the cooked tenders out of the oil. Another thing…this is not a quick meal. It generally takes me about 40 minutes to fry up the tenders and the first batch takes the longest. It helps if you have a vegetable or something baking in the oven. Your cooktop will be hot and you can place your cookie sheet of cooked tenders on that and they will stay warm while you cook the other tenders.

Please share via Facebook, Twitter or Pinterest. And I’d love to hear any comments you may have!

Also shared at: Allergy Free Wednesday Gluten Free Wednesday

Gluten Free Grain Free Fried Chicken Tenders


  • 1 1/2 cups garbanzo & fava bean flour (this is one flour in one bag)
  • 1 1/2 tsp. Italian seasoning
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 3/4 cup to 1 cup water
  • 1 1/2 pounds chicken tenders
  • canola oil for frying


  1. Combine the first 4 ingredients.
  2. Add water starting with 3/4 cup and stir with a spoon (no whisk) until you get a thick, yet smooth batter.  Add additional water if needed.
  3. Cut any large chicken tenders in half lengthwise.  (The skinnier they are the better they cook).
  4. Pour oil into a large pot with deep sides (I use a four quart dutch oven pan).  Pour oil to about 1 1/2 – 2 inches deep.
  5. Heat oil on medium high heat.
  6. Dip 4 chicken tenders in batter with a tongs and coat all sides.  Place in oil.  Cook until one side browns, then using a different tongs turn them over and cook until the other side is brown.  Do not crowd the pan.  I find that 4 is the perfect number.
  7. Line a cookie sheet with paper towels.  Lay fried tenders (with your second tongs) on cookie sheet.
  8. Repeat step 6 until all tenders are cooked.  This takes me about 40 minutes.
Leave a comment

Calcium Rich Foods

Calcium Rich Foods

I have read once that dairy free people have better bone density than the milk consuming crowd; and that countries where people do not consume much cow’s milk have very few cases of bone fractures. Apparently, milk is acidic and draws the calcium right out of the very bones that need calcium. (I’m paraphrasing from memory…one day this may be an entire post). That being said, we still need calcium and it is best to get it from natural food sources. I wrote an article for My Life With Food Allergies listing all the calcium rich foods. You’ll be surprised … Continue reading


Mix It Up Party Mix

Party Mix

Party Mix! Does it grace your cupboards and counters at this time of year? Or maybe it’s a year-round snack for your household. No matter what….try this new version for your New Year’s Party or low-key movie night. Original Party Mix is oil, Worcestershire sauce, and garlic and seasoning salt. This NEW version is slightly different, but just as tasty…maybe even more so! The great thing about this snack mix is that it is pretty interchangeable to suit dietary needs. I used generic gluten free rice squares (like Chex) and gluten free pretzels from Aldi. If you can tolerate corn, … Continue reading

1 Comment

Cocktail Meatballs

Cocktail Meatballs

I don’t know about you, but I’m not a big fan of potlucks. I never really was….you do not really know who made the food, if their kitchen is clean, do they wash hands frequently etc. etc. Then, when food issues came into play, I had to be careful about what I could pick up and eat. In a way, that was nice because I’d have good excuse to not eat something at a potluck if I didn’t really feel like eating it. So, if I go to a potluck, I often bring more than one thing. And I like … Continue reading


Win A Copy of Sweet Debbie’s Organic Treats Allergy-Free & Vegan Recipes

Sweet Debbie Cookbook

It is your lucky day! You have a chance to enter to win a FREE cookbook! You read that right! Debbie Adler is the author of Sweet Debbie’s Organic Treats Allergy-Free & Vegan Recipes and she sent me a copy of her book to giveaway! This cookbook contains baked good recipes that are free of gluten, eggs, dairy, soy, sugar and nuts. You can read my full review here. This will make a great present for your loved one or yourself! This contest is limited to residents of the continental U.S. Book will ship from me to you via first … Continue reading


Christmas Gift Idea For The Foodie In Your Life -Living Without’s Gluten Free & More Magazine

Gluten Free & More

Do you need a Christmas gift idea for the foodie in your life? How about a gift to yourself? (That is allowed, you know. ) A subscription to Living Without’s Gluten Free & More magazine would be an excellent choice! I get this bi-monthly magazine and read it from cover to cover almost the same day it comes in the mail. I keep all my copies for reference and to look through again and again. It’s called Gluten Free & More for good reason. It’s about more than gluten free foods. You can also find many dairy free recipes as … Continue reading

Leave a comment

Pumpkin Pie: Soy Free, Vegan and Gluten Free

Pumpkin Pie

I have several food memories from childhood. Most of them are fond such as using cookie cutters to cut out Christmas cookies and decorating them. Or the smell of homemade bread; warm cookies straight out of the oven after walking home from school. Some of them are not so fond. The one that sticks out for me and was a defining moment has to do with Thanksgiving and pumpkin pie. I always liked pumpkin pie, so when it came time to “order” my dessert at a turkey supper fundraiser I asked for pumpkin pie. (I was quite young, I’m thinking … Continue reading


Tater Tot Casserole—Free of Gluten, Milk, Egg, Corn, Soy

Tater Tot Casserole

What do you want most for dinner on a cold night after a long day? I don’t know about you, but I want comfort food. And I want it to be easy. And delicious. So every now and then, I pull out an old index card with a handwritten recipe on it. Something from days gone by. That something…..the old tater tot casserole. Who doesn’t love tater tots!?!?!?!? Thankfully, you can find allergy free tater tots. I have found brand name and store brand tater tots to either have milk, gluten or corn in them. But, surprisingly, not at Aldi! … Continue reading


Flavor Your Rice Seven Different Ways

Flavor Your Rice

Rice doesn’t have to be boring!  Spice it up! Want Salsa Rice?  How about Spicy BBQ Rice?  Teriyaki and Italian anyone?  You can even make it sweet with Apple Cinnamon Raisin! Find the recipes to make these flavors of rice (and more) by reading this article I wrote for My Life With Food Allergies. Also shared at Allergy Free Wednesday.

Leave a comment

How To Roast Pumpkin Seeds – A Photo Tutorial


We carved a pumpkin yesterday.  It was a project that drew neighbor kids.  Everyone enjoyed it. We saved the seeds. Time to roast them.  First, you need to get all that stringy goop off of the seeds. Place them in a bowl of coldish water and let set for awhile. After 5 minutes or so, use your hands to scoop up seeds and use your hand as a strainer.  Do this over and over.  Then let set for a few more minutes. After resting a bit, scoop up seeds and let the water and stringy stuff fall off into the … Continue reading

Related Posts Plugin for WordPress, Blogger... Leave a comment