Gluten-Free Pan Fried Chicken Tenders
Tender chicken strips seasoned with garlic powder, paprika, salt and pepper, then pan-fried in olive oil until golden and cooked through. The simple seasoning blend creates flavorful, juicy tenders perfect for quick weeknight dinners, lunch boxes, or kids' meals. Ready in under 10 minutes with minimal prep work.
Ingredients
- 1 pound chicken tenders
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons olive oil
Instructions
- 1
Pat chicken dry with paper towel
- 2
Add chicken to mixing bowl with garlic powder, paprika, salt, and pepper
- 3
Mix well with clean hands
- 4
Heat olive oil over medium heat in skillet
- 5
Add chicken tenders to hot oil
- 6
Cook for 3 minutes without moving
- 7
Flip and cook additional 2-3 minutes until internal temperature reaches 165°F
- 8
Serve hot or cold
Tips
Pat chicken completely dry for better browning and to prevent oil splatter.
Don't move chicken during first 3 minutes to develop golden crust.
Use meat thermometer to ensure safe internal temperature of 165°F.
Good to Know
Refrigerate cooked tenders up to 3 days in airtight container.
Season chicken up to 4 hours ahead and refrigerate until cooking.
Serve immediately while hot for best texture, or chill for cold sandwiches.
Common Mistakes
Don't overcrowd pan to avoid steaming instead of browning.
Don't skip patting dry to prevent oil splatter and poor browning.
Substitutions
FAQ
Can I use chicken breast instead of tenders?
Yes, slice chicken breast into strips about 1/2 inch thick for even cooking and similar cook time.
How long do these keep in the refrigerator?
Cooked chicken tenders stay fresh in the refrigerator for up to 3 days when stored properly in an airtight container.
Can I freeze these after cooking?
Yes, freeze cooked tenders up to 3 months. Reheat in oven at 350°F for best texture rather than microwave.