Gluten Free and Egg Free Oven “Fried” Chicken

Fried chicken is arguably one of the things we miss most. Capturing that crispy-on-the-outside, juicy-on-the-inside bite is a nearly impossible feat when you’re gluten free.

We’ve tried coating our chicken in eggs and GF flour. Somehow by the time it comes out of the oven, half the crispy skin has fallen off the meat and the rest is soggy and just plain sad.

Until now! In this Level Up recipe, we have the answer! This delicious parmesan and panko-crusted chicken is crispy, tender and juicy! Even better, it’s oven-fried, gluten free, egg free and low-carb.

Excuse me, did somebody say guilt-free fried chicken? What more could you ask for?

Here’s the special items we used to Level-Up this week:

1. Dijon Mustard, Aldi $1.65
We all knew dijon could spice up a turkey sandwich. But did you know that it’s also a great base for yummy homemade salad dressings or an easy marinade? Better yet, in this recipe, we use it as a binding agent- and it acts as an egg substitute! (In fact, we think it works even better.)

2. Gluten Free Panko Bread Crumbs, Target $2.69
Totally worth having around to satisfy a crispy craving. We found this to work way better than flour!

Gluten Free and Egg Free Oven Fried Chicken

4 skinless chicken breasts
6 tbsp dijon mustard
2 tsp cayanne pepper
2 tsp paprika
1 tsp garlic
1 tsp oregano
1 tsp thyme
1 tsp salt
1 tsp pepper
1/2 cup gluten free panko bread crumbs
1/2 cup parmesan cheese
1 tbsp olive oil or melted butter

First, brine!

Step One: Preheat your oven to 450 degrees. Prepare your chicken in a brine. It’s easy to skip the step in a hurry, but it really makes a huge difference. Place your chicken breasts in a water bath, add 1-2 tsp of salt and let it soak for around 20 minutes. It will make your chicken extra tender!

Mustard Mix

Step Two: Add dijon mustard and spices to a bowl and mix to combine.

Cheesy Crumbs

Step Three: In a flat tupperware container or large bowl, combine panko bread crumbs and parmesan cheese.

Crispy Coat

Step Four: Time to get coating! First, use a spoon to lather one side of your chicken breast in the spiced dijon mustard. Place face down in the panko mixture. Press firmly, and coat heavily! Cover the second side in dijon and flip again to cover the entire breast in crumbs. Continue with all four chicken breasts.

Baste and Bake

Step Five: Line a baking sheet with foil and spray with cooking oil. Place the chicken breasts on baking sheet. Baste lightly with 1 tbsp of melted butter or olive oil.


Step Six: Cook chicken breasts for 15-20 minutes until golden-brown. For extra crispy chicken, baste a second time and broil for 2 minutes. DIG IN!

Enjoy your crispy chicken free of guilt! We paired ours with mashed potatoes and green beans. You can always add hot sauce for an extra kick.

Add these Level-Up items to your grocery list and let us know how this recipe goes.

What’s your favorite way to prepare chicken? Comment below!

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