Gluten-Free Chicken Strips with a Kick

Gluten-Free Chicken Strips with a Kick are an easy weeknight dinner

Our kids loved these and they are so much better than fast food and also gluten-free.

We still like these even as empty-nesters

gluten-free chicken strips plated with ranch dressing dip, apple slices and raw vegetables.

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Spicy Gluten-Free Chicken Strips

Prep Time20 minutes
Cook Time10 minutes
Course: Main Course
Cuisine: American
Keyword: chicken fingers, chicken nuggets, chicken strips
Servings: 6 Servings


  • 2 Shallow Bowls For Dredging
  • Whisk
  • Large Frying Pan
  • sharp knife


  • 2 pounds boneless, skinless, chicken breasts, cut in cutlet size pieces
  • 1/3 cup yellow cornmeal
  • 1 packet Hidden Valley Dry Ranch Mix
  • 2 tbsp Gluten-Free Flour Can use almond flour, coconut flour, rice flour, or even all-purpose flour if you don't need a gluten-free option.
  • 1 tbsp paprika
  • 1/2 tsp cayenne pepper
  • 1 beaten eggs You can also use egg whites
  • 1/2 cup milk
  • 3 tbsp olive oil can also use coconut oil or avocado oil



  • Cut chicken breasts into strips or buy cutlets to save some time

Dredging Mixes

  • Whisk the cornmeal, dressing mix, flour, paprika, and cayenne pepper in one of the shallow bowls.
    cornmeal, ranch dressing dry mix and flour for dredging chicken strips
  • Whisk egg and milk together in one of the shallow bowls. If you mix the dry ingredients first then you can use the same whisk
    egg and milk for dredging chicken strips

Coating the Chicken Strips

  • Dip the cutlets in the egg mixture one at a time, coating both sides and letting excess drip off. Then dip into the dry mixture to coat both sides.


  • Cook the cutlets, in batches, in hot oil in a large nonstick fry pan over medium heat for 3 minutes on each side or until golden brown and cooked through.

What is the Kick?

The kick is the cayenne pepper and some people think the paprika. I love spicy so the paprika just adds color for me. I sometimes will add more cayenne and/or dip my strips in buffalo sauce. Making them buffalo chicken strips.

Dipping Sauces

To make this even more fun, you can have assorted dipping sauces.

  • Ranch Dressing. This is my favorite dipping sauce and you can find my homemade recipe HERE
  • Buffalo Sauce
  • Mustard Sauce
  • Ketchup
  • BBQ Sauce
  • Honey Mustard
  • Whatever makes you happy!
Homemade Ranch Dressing

Side Dishes

“Handy” likes french fries with his. You can also do sweet potato fries, onion rings so super simple potato chips.

I chose to have some raw veggies and apple slices. Other options are apple sauce and cooked carrots. I will sometimes have a side salad.

These are just a few easy side options. You can have anything you like on the side. This is also a good meal to heat up leftover sides and serve with the chicken.

Other Ways to Cook Homemade Chicken Tenders

You can also put the coated tenders in a single layer on a baking sheet, spraying each side with cooking oil spray. Bake at 375 degrees for 15-20 minutes or until crispy and 145 degrees, internal temperature.

I don’t have an air fryer but I know people rave about them. I would think that you could cook them in an air fryer basket according to the manufacturer’s directions.

Cooking Chicken Strips

Frequently Asked Questions


Frequently Asked Questions

What is the difference between Chicken Strips, Chicken Tenders, and Chicken Nuggets?

Chicken Strips are actual chicken breasts cut into strips. Also referred to as Chicken Fingers

Chicken Tenders are cut from an actual cut of meat: the pectoralis minor, a small muscle that runs directly under the chicken breast. This is also called the “inner filet.”

If we’re getting technical, a chicken finger could be made from the chicken breast or the inner filet — which means that a chicken tender can be a chicken finger, but not all chicken fingers are chicken tenders.

Lastly, we have chicken nuggets. Unlike its more pure brethren, chicken nuggets are usually made from chopped and/or processed meat that is then reformed into a chicken-nugget shape. The meat involved does not have to be breast meat

I learn something new every day!

Are Chicken Tenders Healthy?

While frying them in oil might not be the healthiest alternative, using a healthier oil in small amounts is a good alternative to the deep-fried versions you will find at restaurants.

By cooking at home you also control the amount and ingredients that you use to coat the chicken.

What is the Healthiest Piece of Chicken?

The chicken breast is the healthiest part of the chicken.

A Fun Weekday Meal

I hope you enjoy this easy-to-fix, healthier-than-fast-food fun meal. I know that we really enjoy these Gluten-Free Chicken Strips with a Kick.


I Need Your Help

I’m doing this because 1) I need your help and 2) I can’t wait to see how many people read to the bottom of my post and 3) actually help me out!

I love to cook but I for the life of me can’t bake. I need some easy Christmas baked good ideas. Please share your ideas in the comments below. I can’t wait to hear from you.

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pinterest graphic with a picture of the plated chicken strips and an overlay that reads "gluten-free chicken strips with a kick"
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