Baked Gluten-Free Chicken Fingers with Sunflower Seed Coating
Crispy baked chicken fingers featuring a nutritious coating of ground sunflower seeds, flaxseeds, and sesame seeds mixed with gluten-free breadcrumbs. This healthier alternative to traditional fried chicken tenders delivers satisfying crunch without deep frying, making it perfect for families seeking wholesome comfort food. The seed-based coating provides extra protein and healthy fats while staying gluten-free, creating tender chicken strips that both kids and adults will love for weeknight dinners or casual entertaining.
Ingredients
- 2 large eggs
- 3 slices gluten-free bread, or whole wheatregular breadcrumbs1:1gluten-free
Use any bread or store-bought crumbs
- ⅓ cup raw shelled sunflower seeds
- ¼ cup ground flaxseedschia seeds1:1omega-3
Provides similar binding and nutrition
- 2 tablespoons raw sesame seeds
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1 pound skinless chicken breasts or tenders
Instructions
- 1
Preheat oven to 400°F and place metal cooling rack on baking sheet
- 2
Whisk eggs in shallow bowl
- 3
Process bread, sunflower seeds, flaxseeds, sesame seeds, paprika, salt, and pepper in food processor for 1 minute until small crumbs form and transfer to shallow dish
- 4
Rinse and pat chicken dry, then slice into 1-inch-thick strips
- 5
Arrange ingredients in order: chicken, beaten egg, breadcrumbs, baking sheet
- 6
Dip chicken strip in egg, allow excess to drip off, roll in breadcrumb mixture to coat all sides, and place on cooling rack
- 7
Repeat breading process with remaining strips
- 8
Bake for 15-20 minutes until cooked through
- 9
Cool slightly before serving
Tips
Use a cooling rack during baking to ensure even air circulation and prevent soggy bottoms
Pat chicken completely dry before breading to help coating adhere better
Let breaded chicken rest for 10 minutes before baking for better coating adhesion
Good to Know
Refrigerate cooked chicken fingers for up to 3 days in airtight container
Bread chicken up to 4 hours ahead and refrigerate on baking sheet
Serve warm with dipping sauces like honey mustard, ranch, or marinara
Common Mistakes
Pat chicken completely dry to avoid soggy coating
Don't skip the cooling rack to prevent steaming underneath
Process coating ingredients enough to create fine crumbs for better adhesion
Substitutions
Gluten-Free Swaps
Use any bread or store-bought crumbs
Nut-Free Alternatives
General Alternatives
FAQ
Can I use regular bread instead of gluten-free?
Yes, substitute with whole wheat or white bread using the same amount. The texture and flavor will be similar.
What if I don't have a food processor?
Place ingredients in a sealed bag and crush with rolling pin, or use a blender in short pulses.
How long do these keep in the refrigerator?
Store cooked chicken fingers for up to 3 days in the refrigerator in an airtight container and reheat in oven.