Gluten-Free Crispy Oat Crusted Chicken Tenders
Tender chicken strips coated in a double-layer oat crust that delivers exceptional crunch and nutty flavor. The combination of whole quick oats and ground oat flour creates texture variety, while Parmesan cheese adds savory depth. Perfect for family dinners or as an finger food for gatherings. This healthier alternative to traditional breaded tenders maintains all the satisfying crispiness while incorporating the wholesome benefits of oats.
Ingredients
- 1 pound boneless skinless chicken tenders
- 1 ½ cups quick cooking oats
- ½ cups oats, ground into powderpanko breadcrumbs1:1traditionaladds gluten
loses nutty flavor but gains crunch
- 2 tablespoons flour or cornstarch(optional)
- 1 egg egg, beaten with 2 tablespoons milk
- 2 tablespoons milk
- ½ teaspoons salt
- ½ teaspoons pepper
- 2 tablespoons Parmesan cheese
- 1 teaspoons wing dust or poultry seasoninggarlic powder + paprika0.5 tsp eachbasic
simple substitute if specialty seasoning unavailable
- extra virgin olive oil, for frying
Instructions
- 1
Mix quick oats with wing dust and Parmesan cheese in a pie plate
- 2
Combine ground oats, flour, salt and pepper in another pie plate
- 3
Beat egg and milk together in a third pie plate
- 4
Add oil to cover bottom of skillet and heat to medium
- 5
Set up assembly line with chicken, then oat flour mixture, egg mixture, and oat cheese mixture
- 6
Dredge each tender in oat flour mixture, shaking off excess
- 7
Dip completely in egg mixture
- 8
Coat evenly in oat cheese mixture
- 9
Place crusted tenders in heated oil using tongs
- 10
Cook each side, flipping only once, until internal temperature reaches target
- 11
Maintain medium heat to prevent burning crust while ensuring thorough cooking
Tips
Use a meat thermometer to ensure chicken reaches proper doneness rather than relying solely on visual cues.
Maintain medium heat throughout cooking to prevent the oat crust from burning while chicken cooks through.
Set up your breading station in order before starting to keep the process smooth and prevent soggy coating.
Good to Know
Refrigerate cooked tenders up to 3 days. Reheat in 350F oven for best texture retention.
Bread tenders up to 4 hours ahead and refrigerate. Cook just before serving for optimal crispiness.
Serve immediately while hot with honey mustard, ranch, or barbecue sauce for dipping.
Common Mistakes
Keep oil at medium heat to avoid burning the delicate oat crust.
Use tongs when handling to prevent coating from falling off raw chicken.
Don't skip the flour/cornstarch step as it helps coating adhere properly.
Substitutions
Dairy-Free Swaps
Gluten-Free Swaps
General Alternatives
simple substitute if specialty seasoning unavailable
FAQ
Can I bake these instead of pan-frying?
Yes, bake at 400F for 15-20 minutes, flipping halfway through. Spray with oil for better browning.
What if I don't have quick oats?
Regular rolled oats work but pulse them briefly in a food processor for better texture and adherence.
How long do leftovers keep?
Refrigerate up to 3 days. Reheat in a 350F oven for 5-8 minutes to restore crispiness.