Garlic Parmesan Chicken Tenders (Gluten Free)

Heather Dessinger

This post contains affiliate links.
Click here to read my affiliate policy.

garlic parmesan chicken tenders

Getting kids to eat healthy foods can be a challenge at times. Even kids who grow up eating healthy food may go through a picky phase. As you may know, I’m not one for alternate “kid foods”, especially when they are highly processed and loaded with junk. But, a healthy, kid-friendly food like these garlic Parmesan chicken tenders, can help a picky eater try healthy foods.

What Makes These Chicken Tenders Different?

Traditionally, chicken tenders are made with white flour and/or white breadcrumbs. This recipe is an upgraded version of the traditional recipe. It adds garlic and Parmesan that makes these chicken tenders stand out. The ingredients are also upgraded, switching white flour or breadcrumbs for cassava flour. They’re also easy to put together, making them a perfect recipe for kids to help with.

Is Cassava Flour Healthy?

Cassava flour is gaining in popularity in the paleo community. It’s gluten free, grain free, nut free, and behaves similarly to white flour. Cassava flour is also a whole food flour. It comes from the cassava root which is simply peeled, dried, and ground.

Cassava flour is starchy (not low carb!), but it’s a good alternative to almond flour when you need a nut-free recipe. Because it can be used in a similar way to white flour, it has the lowest learning curve for gluten-free flours.

Cassava flour is a good choice for a few reasons:

  • It’s a good source of carbohydrates.
  • It contains resistant starch which helps feed good bacteria in the gut.
  • It’s allergen-friendly (gluten, grain, and nut free).
  • It doesn’t contain problematic proteins like some flours, so it’s a perfect choice for the AIP (autoimmune protocol) diet.

Bottom Line: In moderation, cassava flour is a healthy alternative to white flour. It’s also a good choice when you need a nut-free flour.

Chicken is an inexpensive protein source that is easily transformed into amazing meals.

Print Pin
No ratings yet

Garlic Parmesan Chicken Tenders Recipe

A tasty and fun chicken tender recipe. It’s gluten free, grain free, and nut free -- perfect for an allergen-friendly table.
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 14 tenders
Calories 72kcal
Author Heather Dessinger



  • Preheat the oven to 400°F.
  • In a medium size bowl, mix together the flour, Parmesan, garlic powder, and salt.
  • In a separate bowl, beat the eggs.
  • Dip the chicken first in the beaten egg and then in the flour/Parmesan mixture.
  • Place on a baking sheet and bake in the preheated oven for 15 minutes.
  • Flip and cook for an additional 5-7 minutes or until the chicken is cooked through. 


Make a double batch and use the leftovers for topping lunch salads the next day!


Serving: 1tender | Calories: 72kcal | Carbohydrates: 8.3g | Protein: 5.1g | Fat: 2.1g | Saturated Fat: 0.9g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 34mg | Sodium: 343mg | Potassium: 0mg | Fiber: 1.2g | Sugar: 0.1g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg

Have you ever had a healthy chicken tender recipe? How did you like it?

Related Posts


Heather is a holistic health educator, herbalist, DIYer, Lyme and mold warrior. Since founding in 2009, Heather has been taking complicated health research and making it easy to understand. She shares tested natural recipes and herbal remedies with millions of naturally minded mamas around the world.