June 3, 2021
Move over Chik Fil A, There is a new gluten free chicky in town. These healthy gluten-free chicken sandwiches are so flavorful that you won’t be missing your favorite take out spot. Also these are incredibly easy to make, no matter what method you use. In this post I share three cooking methods: Air Fryer, pan fried and oven baked.
Raise your hand if you love fried chicken in any form. As chicken tenders, as classic fried chicken or even between a bun. Fried chicken, done right can be the best type of meal. But it’s even better when it’s made with healthier ingredients that don’t leave you with a greasy gut ache! These crispy chicken sandwiches are breaded in an all grain & gluten free batter. I
Make it Whole30
If doing a Whole30, ditch the bun & serve this gluten free fried chicken on a bed of crispy romaine or iceberg with your Whole30 dressing!
Ingredients in the Gluten Free Fried Chicken Sandwiches
- Chicken breasts – This makes these sandwiches nice and thick. You could sub chicken thighs if you prefer, but cook times may vary. Always cook chicken to an internal temp of 165 degrees F.
- Cassava Flour – A grain / gluten free flour great for gluten free cooking with a consistency similar to All Purpose Flour. I prefer to use the Otto’s Cassava Flour Brand.
- Tapioca Starch/Flour: Tapioca Starch contributes to the crispiness of the breading. You can also use arrowroot, but I find that tapioca flour produces a much crispier consistency in recipes like this. I buy my Tapioca Starch on Thrive Market.
- Egg– Egg is used for the dredge/breading. If you have an egg allergy, I have not tested with any alternatives.
- Spices: To flavor the breading you will add Garlic Powder, Onion Powder, Paprika, Salt & Pepper
- Gluten Free buns: The Buns pictured here are from Trader Joes (I love the sesame seed bun look), but any gluten free bun will do! My Favorite brand is Canyon Bakehouse.
- Honey Mustard Coleslaw: A bag of coleslaw mixed with a sauce of paleo mayo, dijon, spicy mustard, honey & garlic powder.
- Sandwich Toppings: Red onion, pickle, lettuce, or tomato.
Methods for Cooking the Gluten Free Fried Chicken Sandwiches:
Air Fryer Method: Set the Air Fryer to 375 degrees F. Add the dredged chicken breasts to the air fryer & spray with avocado or olive oil cooking spray. Cook for 9 minutes. Using tongs, flip the chicken, spray with cooking oil and air fry for an addition 8 or 9 minutes.
Pan Fry Method *My Preferred method* : In a dutch oven or large pot, heat avocado, coconut or olive oil over medium to high heat. The oil should be about 1/4 – 1/2 inch high in the pan. Once heated, place the dredged chicken in the pan & cook for 3-4 minutes, flip and repeat. Then flip the chicken again and cook each side for an addition 2-3 minutes as a secondary fry.
Oven Bake Method: Preheat oven to 425 degrees F and line a baking sheet with parchment paper. Place the dredged chicken on the baking sheet. Place in Oven & Cook for 10 minutes. Flip the chicken and bake for another 8-10 minutes.
If you make this recipe, be sure to leave a comment below and rate the recipe! You can also snap a picture and post it on Instagram using the hashtag #eatingataltitude. And of course be sure to follow Eating At Altitude on Instagram. You can also find me on Facebook and Pinterest. xo!
Gluten Free “Fried” Chicken Sandwiches with Honey Mustard Slaw
Ingredients
- 1-1½ lbs boneless skinless chicken breasts
- 1 C Cassava Flour
- 1/2 C Tapioca Flour
- 1 lg egg
- 1 Tbsp water
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp pepper
- 4 gluten free buns
- Garnishes tomato, lettuce, onion, pickle, avocado, etc.
- Avocado or olive oil spray (if air frying)
- Avocado or olive oil (if pan frying)
Honey Mustard Coleslaw
- 1 bag coleslaw mix
- 1/4 C whole30 or paleo mayonnaise
- 1/4 c dijon mustard
- 2 tbsp spicy brown mustard
- 2 tbsp honey
- 1 tsp garlic powder
Instructions
- For the Chicken: Pound out each chicken breast to be 1/2 inch thick or less. Then cut the breasts to make 4 sandwich pieces. Cutting into uniform sizes will keep your cooking times consistent.
- Prepare the Dredging Station: When ready to cook, place the cassava flour, tapioca flour & spices in a bowl. Whisk to combine. In a separate bowl, whisk the egg with 1 tbsp of water.
- Dredge each piece of chicken into the egg wash, shake off the excess before coating it in the flour mixture. Then repeat. Take the flour coated chicken back into the egg wash. The coating should start to look a little pasty, then dredge for a second time in the flour mixture. Then move right into your preferred method of cooking below.
- Air Fryer Method: Set the Air Fryer to 375 degrees F. Add the dredged chicken breasts to the air fryer & spray generously with avocado or olive oil cooking spray. Cook for 9 minutes. Using tongs, flip the chicken, spray with cooking oil and air fry for an addition 8 or 9 minutes. Pan Fry Method *My Preferred method* : In a dutch oven or large pot, heat avocado, coconut or olive oil over medium to high heat. The oil should be about 1/4 – 1/2 inch high in the pan. Once heated, place the dredged chicken in the pan & cook for 3-4 minutes, flip and repeat. Then flip the chicken again and cook each side for an addition 2-3 minutes as a secondary fry. Oven Bake Method: Preheat oven to 425 degrees F and line a baking sheet with parchment paper. Place the dredged chicken on the baking sheet. Place in Oven & Cook for 10 minutes. Flip the chicken and bake for another 8-10 minutes.
- For the Coleslaw: In a large bowl, combine the mayo, Dijon, grainy mustard, honey and garlic powder. Add the coleslaw mix and toss to coat.
- Buns: Not required but I highly recommend toasting your buns! Place the buns on a baking sheet, face up. Slather on ghee (if dairy free) or butter and place under the broiler in the oven for 3-5 minutes or until toasty. Keep a close eye!
- To Serve: Place one fried chicken on a bun, top with desired toppings & honey mustard coleslaw. Recommend serving with oven baked sweet potato fries.
