• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Snacking in Sneakers
  • Home
  • About + Contact
    • About
    • Contact
    • Disclosure and Privacy Policy
  • Recipes
  • Running + Triathlon
    • Free Training Plans
    • Running
    • Triathlon
    • Race Reviews
    • Fitness Tips & Workouts
  • Wellness + Travel
    • Nutrition
    • Health + Wellness Tips
    • Travel
  • Shop
    • Journey to Healthy Eating: 28 Day Nutrition Challenge
    • Printable Fitness Planner
    • Triathlon Art – Set of 3 Digital Prints
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About Chrissy
  • Recipe Box
  • Wellness + Travel
  • Fitness, Run & Tri
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Entree

    Gluten Free, Dairy Free, Egg Free Chicken Fingers

    May 26, 2015 by Chrissy Carroll 10 Comments

    Readers with diet restrictions or allergies – this post is for you!  I’m experimenting with lots of recipes to meet my breastfeeding diet restrictions because of my son’s suspected food intolerances – and since his symptoms haven’t completely improved yet, it looks like we’ll be eliminating wheat and nuts as well.  This was definitely one of my favorite recipe experiments so far because I was just craving bar food.  This plate of (allergy free) chicken fingers alongside an ice-cold (wheat-free) beer definitely satisfied that – yum!

    Gluten Free Egg Free Dairy Free Chicken Fingers

    These gluten free chicken fingers are a healthier version than those found at the restaurant since they’re baked instead of fried.  Plus, this recipe is free of all the top 8 allergens – no dairy, soy, eggs, fish, shellfish, tree nuts*, peanuts or wheat.  Instead of a traditional bread crumb coating, it uses a combination of gluten-free cereal along with potato chips so it’s allergy-friendly.

    I tried making these three slightly different ways – and they call came out great:

    Gluten Free Chicken Fingers

    1)  Dipped the chicken in oil and then in the coating.  These came out a bit more moist inside than the other two and tasted delicious on their own or dipped in ketchup.

    2)  Dipped the chicken in the flax egg and then the coating.  I thought these ended up being the crispiest of the three coatings which I liked (my hubby thought they were slightly less flavorful than the other two, but still ate them all up, haha).  They tasted delicious dipped in ketchup and would also be good with barbeque sauce.

    3)  Dipped the chicken in the coconut milk, and then in the coating + shredded coconut.  These were reminiscent of coconut shrimp (obviously, sans the shrimp) and were quite tasty on their own.
    *This version contains coconut, which some people with tree nut allergies cannot tolerate coconut.  If that’s you, just make one of the other two versions!

    Allergy free chicken fingers

    Gluten Free Chicken Fingers – Free of the Top 8 Allergens!

    Makes 4 servings
    Serving size:  3 chicken fingers

    Ingredients:

    Chicken:
    1.5 pounds chicken tenders (or chicken breast sliced into strips)
    Salt and pepper

    Coating:
    2 cups corn and/or rice based cereal (I used a store brand “Crispy Hexagons” cereal made of corn and rice, but a gluten free Chex would also be a great option)
    2 cups potato chips
    ½ tsp paprika
    ½ tsp italian or poultry seasoning
    If using coconut milk, you can also add shredded coconut to the coating mix.

    Liquid:
    Your choice of liquid to make the coating stick:  oil, a flax “egg” (1 tbsp flaxseed + 3 tbsp water), or coconut milk

    Directions:

    1)  Preheat oven to 375 F.
    2)  Pulse the potato chips, cereal, and spices in a food processor until it forms a crumb-like coating.  Spread onto a plate.|
    3)  Season chicken with a little salt (the potato chips will add a saltiness to the coating, so just a smidge) and pepper.
    4)  Dip the chicken in your choice of liquid, then roll in the coating.
    5)  Place on a cookie sheet and bake for about 12-15 minutes, or until internal temperature reaches 165 F.  (I always recommend checking with the meat thermometer periodically so that you don’t overcook them).

    Share with me:  What’s your favorite “bar food”?  Any ways you know of to make a healthified version at home?

    • Author
    • Recent Posts
    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
    Latest posts by Chrissy Carroll (see all)
    • Chocolate Peanut Butter Protein Ice Pops - June 22, 2025
    • Savory Sweetpotato Ricotta Breakfast Bowls - June 16, 2025
    • Peanut Butter Honey Cheerios Bars - June 13, 2025

    More Entree

    • Two sweeptoato fish cakes on a plate next to a salad and a fork.
      Sweetpotato Fish Cakes
    • An overhead shot of a serving bowl of Italian quinoa salad next to a napkin and wooden serving spoon.
      Italian Quinoa Salad
    • A piece of roasted salmon with watermelon salsa on top.
      Roasted Salmon with Watermelon Salsa
    • A beef burger topped with mashed avocado and mango salsa on a plate.
      Beef Burgers with Mango Salsa
    2340 shares
    • Share
    • Tweet

    Let’s connect!

    Instagram
    Facebook
    Pinterest
    Twitter

    Looking for something?

    Reader Interactions

    Comments

    1. Rebecca @ Strength and Sunshine

      May 26, 2015 at 8:31 am

      Love seeing an egg-free recipe for chicken fingers! That’s how I make them! gluten, dairy, egg, and soy free <3

      Reply
      • Chrissy Carroll

        May 26, 2015 at 10:10 am

        Thanks Rebecca! I know, these were so tasty and worked with all the limitations I have right now 🙂

        Reply
    2. Miranda

      October 1, 2018 at 4:57 am

      Promised a picnic with fried chicken to my grandsons–two of which have multiple food sensitivities. The four-year-old said, “Grandma, fried chicken isn’t gluten-free,” and I told him I’d find a way to make it. Looking forward to making this for them–thanks!

      Reply
      • Chrissy Carroll

        October 29, 2018 at 8:04 am

        Hi Miranda! I hope your picnic went well! Did your grandkids enjoy these chicken fingers? 🙂

        Reply
    3. Haley Pewitt

      December 9, 2019 at 12:43 pm

      Hello. Is there a way to store these? My 13 month old is allergic to dairy, eggs, wheat. I would like to make these and maybe store them in the fridge to be able to send in his lunch for daycare?

      Reply
      • Chrissy Carroll

        December 11, 2019 at 6:45 pm

        Hi Haley! You can definitely just store them in the fridge for 3-4 days, however they don’t stay crisp (you’d need to reheat in the toaster oven / oven, rather than microwave or eating cold). I’m sure your 13 month old might be fine with that though – my kiddo doesn’t really care! 🙂

        Reply
    4. Dallas

      March 9, 2021 at 8:31 pm

      Just recently found out my son is allergic to everything! This was an amazing alternative to his favorite chicken nuggets 😋 thanks so much!

      Reply
      • Chrissy Carroll

        March 12, 2021 at 7:53 am

        So sorry to hear about all the allergies – but so glad he was able to enjoy these! 🙂

        Reply
    5. Vanessa

      December 16, 2022 at 1:46 am

      If I were to put them in the air fryer how long do you think the cook time would be and at what temperature? My 3yo daughter is allergic to eggs, dairy and soy but always wants chicken when we have it and I feel guilty so we don’t have it if she can’t so this would be a great way to include her so she can have what we have.

      Reply
      • Chrissy Carroll

        December 27, 2022 at 6:31 pm

        Hi Vanessa! I haven’t made these in the air fryer, but I would guess air frying at 400 degrees F for 5-6 min per side (so 10-12 total) – but a meat thermometer is the best way to determine doneness; chicken is done when it reaches 165 degrees F. Good luck! 🙂

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

    More about me →

    Latest

    • A woman's hand holding a chocolate peanut butter protein popsicle.
      Chocolate Peanut Butter Protein Ice Pops
    • A spoon drizzling honey on ricotta in a sweetpotato breakfast bowl.
      Savory Sweetpotato Ricotta Breakfast Bowls
    • A woman's hand holding a peanut butter honey cheerio bar.
      Peanut Butter Honey Cheerios Bars
    • A cast iron skillet with peach blueberry crisp and a few scoops of ice cream.
      Healthy Peach Blueberry Crisp

    Let’s Connect!

    • Instagram
    • Facebook
    • Pinterest
    • Twitter

    Footer

    ↑ back to top

    About

    • About
    • Disclosure and Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Snacking in Sneakers

    2340 shares
    • 1

    Want smoothie recipes to fuel your fitness?

    Sign up for our email list and access a free e-book with 10 healthy smoothie recipes + tips on creating your own!

    Invalid email address
    Thanks for subscribing! Check your email for your smoothie e-book.