Gluten-Free, Egg-Free Chicken Fingers

Posted on March 8, 2012


Chicken fingers are probably one of the most standard items on any menu. Everyone loves chicken fingers. You’re crazy not to love ’em; they’re delicious!

Unfortunately, they aren’t the healthiest item on the menu or even close to healthy. Most 3-5 piece chicken fingers have 400-600 calories and over 30g fat! And that’s without the fries {and we all know they are usually going to come with fries}

Another issue is that they aren’t gluten or wheat free. Oh and they commonly use eggs to help the batter adhere to the chicken. Hmpf… What if you have food allergies?

Make your own! It’s easy and doesn’t use any special ingredients.

I will tell you that these don’t taste exactly like fried chicken fingers. You use oatmeal for these, and while they still taste delicious, the crust isn’t super crispy. To get a crispy crust, you’ll probably need to use some sort of bread or cracker crumbs (which usually contain gluten). But if you can’t have gluten or wheat or even eggs, you can eat these!

These won’t completely replace your fried chicken fingers, but they are delicious and easy. Oh and they are pretty healthy, too. Beat that breaded, fried chicken fingers from a fast food place or restaurant!

Oatmeal Crusted Chicken Fingers

Serves 3-4

Preheat the oven to 450°. Spray a baking sheet with cooking spray or line with foil.

Put the oats in a food processor and process until coarsely ground. Add cheese, seasoning blend, salt, & pepper, and pulse a couple of times to combine. Put oat mixture in a shallow bowl.

Generously spray chicken tenders on both sides with canola oil cooking spray. Dredge chicken in the oat mixture. Once all the chicken has been “breaded,” spray again with cooking spray and repeat the dredging process. Place chicken on prepared baking sheet. Spray with cooking spray.

Bake in preheated oven for 12-15 minutes or until browned, flipping tenders over half-way through cooking time. Let sit on baking sheet for 5 minutes and transfer to cooling rack. Serve and enjoy! Don’t forget the ketchup…

*Any spice blend would be great. I used the Italian-Mediterranean Spice Blend, but the Creole Spice Blend would also be good!

Adapted from this recipe from Cooking Light on MyRecipes

Note: Make sure you find oatmeal that is certified gluten-free to guarantee that there won’t be any traces of wheat or gluten in them.
Once they have completely cooled, you can transfer them to an airtight container or zip-top bag. They will keep for 2-3 days in the refrigerator and 1 month in the freezer (if well sealed). Reheat in a 300° oven until warmed through.