Fried Chicken Tenders – Garbanzo Bean Flour Crust

Fried Chicken Tenders


I made these a couple of weeks ago before we determined that there was a new bean sensitivity. However, these were delicious and a highly recommended alternative to wheat flour to achieve a yummy fried chicken tender. These were fun to dip into the mashed potatoes with a thick white gravy made from 2 cups rice milk heated in a small saucepan, with 3 Tbsp of tapioca flour (mixed with a little water to remove lumps) added to the milk, cooked until thick with salt/pepper to taste.

Stay tuned for a bean-flour free version. In the meantime, for those of you who can tolerate beans, I think you’ll really love these.

Fried Chicken Tenders

1 lb. package of chicken tenders (about 6 – 8 tenders)

Vegetable oil

1 cup Garbanzo Bean flour, such as Bob’s Red Mill

1 teaspoon each of garlic powder, onion powder, chili powder, salt and pepper

Approximately 1/2 -3/4 cup of water (enough to get a thick “pancake batter” consistency)


In a small baking dish, combine the Garbanzo Bean flour, seasonings and enough water to achieve a thick “pancake batter” consistency.

In a large skillet, heat about 1 inch of vegetable oil over medium low to medium heat. When a drop of water immediately sizzles, the oil is ready. If a drop of water pops out, the oil is too hot.

When oil is ready, dip the chicken tenders into the batter and drop into the oil.

Cook for about 10-15 minutes on each side until golden brown and chicken reaches a temperature of 160 degrees Fahrenheit.

Keep warm in an oven set to 170 degrees Fahrenheit while you finish dinner.

Serve with your favorite sides or condiments.




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Michelle is a Public Speaker, Educator, Blog Author and Photojournalist for over 15 years. Upon discovering that her child has multiple food allergies, she has turned her passion for cooking into a passion of sharing and teaching on the topic of food allergies. Michelle is the Founder of Safe, where readers can learn the art of cooking and baking to avoid all allergens and cope with living with food allergies.

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