Gluten Free Rosemary Parmesan Fried Chicken Tenders
  • 8 small strips of chicken –
  • ½ cup Bob’s Red Mill all-purpose flour mix
  • ½ cup shredded parmesan cheese
  • 4 oz. coconut milk, or your favorite milk
  • ½ cup mayonnaise
  • 2 drops pure black pepper essential oil
  • 2 drops pure rosemary essential oil
  • ½ cup Olive oil
  • Your favorite seasoning blend, such as Lawry’s seasoned salt, plus salt and pepper to taste. I add a pinch of each when I’m mixing and then sprinkle again over the pieces in the pan as I’m cooking as well.
  • Parchment to line pan for oven and cooking spray
  1. Preheat oven to 450 degrees and line your cooking sheet ahead of time.
  2. For me, it is easiest to make an assembly line for dipping the chicken and then laying it into the pan on the stove, so just make sure you leave yourself room for that. It makes it much easier that way and you won’t end up with batter dripped all over your counter or floor in the process.
  3. First, measure out your milk into a mixing bowl and then add in the essential oils and whisk well. Next, add the mayonnaise, flour and then lastly the parmesan cheese and seasonings. Mix well and just be sure there are no lumps in the mayonnaise or the flour.
  4. Now, take your skillet and add in the olive oil until it covers the whole bottom of the pan and is about ⅛” -1/4” deep. Start on medium to high heat. When the oil is at least 350 degrees, go ahead and begin dipping your chicken in the batter, being careful to coat each piece all the way around and then lay into skillet in oil. Don’t overcrowd the pan with chicken, or it will not cook evenly.
  5. Once you have filled the pan, go ahead and salt and pepper and season it all as well.
  6. Let them fry and once they are nicely browned on the bottom, use some tongs to turn each piece over and do the same until batter is all golden brown and thoroughly cooked.
  7. Now, spray your cooking sheet with non-stick spray, and as you pull the chicken from the skillet, place on the sheet. When it is all done and ready to go in the oven, set your timer for 10 minutes and then check on them, flipping them over if needed, and to see if internal temperature is between 160 – 185 degrees before pulling out to serve. You want them to crisp up nicely but not be overdone, so I prefer to check every 10 to 15 minutes. This will obviously depend on the size and thickness of the pieces as well, so you may need longer.
  8. Serve with your favorite dipping sauce and enjoy!
Recipe by Shopper Strategy at