Gluten-free and Paleo fried chicken tenders are coated in a grain-free almond flour crust, pan-fried, and then served with a homemade honey mustard sauce.  These Paleo chicken tenders are an adult and kid-approved healthy chicken recipe!

One gluten-free and paleo fried chicken tender being dipped in honey mustard sauce for lunch.

Unhealthy Fried Chicken vs. Paleo Fried Chicken

Why are fried chicken tenders SOOOO good?

This past Sunday I had fried chicken three different times while eating out.

I kid you not.

But after each time of having it, I felt crummy!

I knew deep down that the restaurant was not frying the chicken in healthy oil and there was no way it was gluten-free, grain-free, dairy-free, or Paleo fried chicken.

Gluten-free, paleo chicken tenders in a red basket with honey mustard sauce on the side.

Paleo Chicken Tenders – Ready in Under 30 minutes!

One of the misconceptions with homemade fried chicken strips is that they take a long time to make.

When in reality, it takes just as long to find your keys, get in your car, drive to the nearest drive-thru, wait in line, drive back home, and finally sit at the dinner table.

What I love so much about these Paleo fried chicken tenders is that they are literally on the table in under 30 minutes… prep time and all!

Healthy paleo fried chicken tenders for lunch.

If You Have Time… Refrigerate!

When I make these gluten-free fried chicken tenders I like to refrigerate them overnight before frying up the next day.

I find the coating sticks A LOT better when they have been refrigerated for at least 2 hours.

However, if you’re in a rush, go ahead and whip up these chicken strips the same day!

Paleo fried chicken tender recipe in a red basket with honey mustard sauce.

Honey Mustard Sauce – Fried Chicken’s Perfect Match!

Have you ever made a homemade honey mustard sauce?

It only takes 2 ingredients and pairs perfectly with these paleo chicken tenders!

I bet you can guess what those 2 ingredients are, too!

For the mustard, I tend to use a Dijon mustard, but feel free to use a regular yellow mustard or spicy mustard.

And for the honey, I have used both local honey as well as this non-local organic honey and they both work great!

Overhead picture of honey mustard sauce and paleo fried chicken tenders in a basket.

How Can You Evolve these Paleo Fried Chicken Tenders?

While these chicken strips are already gluten-free, grain-free, dairy-free, and Paleo, there are a few tweaks you can make to the recipe:

  • Feel free to swap out the tapioca starch for arrowroot starch or cornstarch.  (Cornstarch will not be Paleo!)
  • Not feeling the spice?  You can decrease the amount of paprika and pepper if you have an overly picky eater.
  • As mentioned previously, you can use Dijon, spicy, or regular yellow mustard for the honey mustard sauce.

Tap stars to rate!

5 from 5 votes

Paleo Fried Chicken Tenders with Honey Mustard Sauce | Gluten Free

Gluten-free and Paleo fried chicken tenders are coated in a grain-free almond flour crust, pan-fried, and then served with a homemade honey mustard sauce.  These Paleo fried chicken tenders are an adult and kid-approved healthy chicken recipe!
Paleo fried chicken tender recipe in a red basket with honey mustard sauce.
Yield 4 servings
Prep 15 minutes
Cook 15 minutes
Total 30 minutes

Ingredients 

  • 1 lb. chicken tenders
  • 3 Tbsp. tapioca starch
  • 1 egg whisked
  • 2 tsp. almond milk
  • 2/3 cup almond flour blanched
  • ¾ tsp. salt
  • ¼ tsp. pepper
  • ¼ tsp. garlic powder
  • ¼ tsp. paprika
  • 2 Tbsp. ghee butter or coconut oil

Honey Mustard Sauce

  • 3 Tbsp. honey
  • 3 Tbsp. Dijon mustard

Instructions 

  • In a shallow bowl place tapioca starch.
  • In a second shallow bowl whisk together egg and milk.
  • In a third shallow bowl combine almond flour, salt, pepper, garlic powder, and paprika. Whisk to combine.
  • Take a chicken tender and coat it in tapioca starch, dip it in the milk/egg mixture, and coat it with the almond flour crust mixture. Repeat with the remaining chicken tenders.
  • In a large skillet over medium heat place 1 tablespoon butter or coconut oil. Lay chicken tenders in a single layer in the skillet and cook for 5-6 minutes.
  • Add remaining 1 tablespoon butter or coconut oil and flip chicken tenders. Cover skillet with a lid and continue cooking over medium heat for 5-6 minutes, or until tenders reach 165°F.
  • In a medium-sized bowl combine honey and mustard. Whisk to combine.
  • Serve two chicken tenders per person with honey mustard dipping sauce and enjoy!

Tap stars to rate!

5 from 5 votes

Notes

*Nutrition facts are an estimate based on some coating ingredients not being fully used.

Nutrition

Calories: 366kcal, Carbohydrates: 23g, Protein: 29g, Fat: 18g, Saturated Fat: 5g, Cholesterol: 129mg, Sodium: 688mg, Potassium: 450mg, Fiber: 2g, Sugar: 9g, Vitamin A: 430IU, Vitamin C: 1.3mg, Calcium: 54mg, Iron: 1.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!

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Comments

    1. Hi Andrea! No, I have not (I don’t have an air fryer, yet!) but I bet they would be incredible!! If you try them out I would love to hear how it goes for you!

  1. Um, your paleo chicken tenders are SO GOOD! My 5 year-old son can’t get enough and my husband and I love them too! Thanks for such a phenomenal recipe!!

    1. That’s awesome, Valerie!! And your’e very welcome. It’s great to know when the kiddos and hubbies give the recipes two thumbs up, too! Thanks for your comment!

  2. 5 stars
    Hi! When you say refrigerate overnight…. so I coat the chicken and then leave on pan in refrigerator overnight and then fry tenders?

    1. Yes, Brenda! Simply coat the chicken with all three layers and then refrigerate overnight before frying up. The tenders keep the coating on quite a bit better if you do this!

  3. These chicken tenders sound incredible, love that they are not deep-fried, and that honey mustard sauce is surely a winner, great recipe