Gluten Free Chicken Tenders with Spicy Honey Mustard

img_9133 (1).jpg

A few months ago I decided to follow a grain free diet. Although I don’t have an allergy (that I’m aware of) to gluten or other grains, I liked the challenge of trying to cook gluten-free. While it was fairly easy to eat meat, dairy, fruit, and veggies….I still longed for many of my favorite grain-filled recipes. After reading lots of blogs and cookbooks, and exploring the nearest co-op, I discovered some amazing grain-free cooking and baking alternatives! Some of my favorite new kitchen staples include: almond, tapioca, and coconut flour! While a bit more expensive than wheat flour, these options provided amazing flavor and textures. Here is an alternative to fried chicken with wheat flour. Hope you enjoy!

Gluten Free Chicken Strips with Spicy Honey Mustard

  • Servings: 3-4
  • Time: 30mins
  • Difficulty: moderate


  • 1 pound chicken breast tenders
  • 1/2 cup almond meal
  • 1/4 cup tapioca flour
  • 1 Tbsp garlic powder
  • 1 egg
  • 4 Tbsp coconut oil


  • 4 Tbsp stone ground mustard
  • 2 Tbsp honey
  • 1-2 Tbsp Frank’s hot sauce (adjust based on desired spice level)
  1. Mix mustard, honey, and hot sauce in a small bowl for dipping.
  2. Over medium-high heat, melt coconut oil in a medium to large skillet or non-stick fry pan
  3. Combine almond meal, tapioca flour, and garlic powder in a medium bowl. Mix well.
  4. In a medium bowl, beat egg.
  5. Dip chicken tenders (one at a time) in egg and then gentle roll in flour mixture, coating evenly.
  6. Once oil has heated, gently place the coated chicken tenders in skillet. Be careful not to spatter oil or burn skin.
  7. Arrange chicken evenly in pan and cook 3-5 minutes or until golden brown. Once browned on the bottom, gently flip the chicken to the other side and cook for another 3-5 minutes until both sides are golden brown.
  8. Cover a plate with 1-2 sheets of paper towel. Remove chicken from skillet and place on paper coated plate for 1-2 minutes to reduce excess oil.
  9. Serve chicken with dipping sauce.  


This recipe is very easy to adjust. Get creative by adding different seasoning/herbs to the flour mixture or adjust the dipping sauce to make it more/less spicy.