Subscribe Now »

Special Holiday Deal

Give the Gift of the

Give one person a magazine subscription for $29.95, and get each additional subscription for just $19.95.


Get Well+Being delivered to your inbox every Monday Morning.

Healthy Recipe: Gluten-Free Baked Chicken Fingers
You’ll never know they weren’t fried. By Melissa Romero
Registered dietitian Anne Mauney's baked chicken fingers use corn flakes as breading to make this recipe gluten-free. Photograph by Melissa Romero.
Comments () | Published March 8, 2013

Nothing brings us back to childhood more than gobbling down some crunchy chicken fingers. The problem? The average chicken fingers are usually more fried batter than chicken—not exactly the healthiest dinner. Not to mention the fact that people with gluten sensitivity can’t enjoy the meal.

Enter local registered dietitian Anne Mauney. Her recipe for baked chicken fingers uses cornflakes instead of bread crumbs—making it gluten-free—plus Dijon mustard and a mix of tasty spices including paprika, garlic powder, and chili powder.

Read on for the recipe, which makes three to four servings.


1 package chicken tenders (about 1 to 1½ pounds)
2 eggs, beaten
1 tablespoon Dijon mustard
2 cups cornflakes, finely crushed
¼ teaspoon each of salt, pepper, paprika, garlic powder, and chili powder


1) Preheat oven to 375 degrees.

2) In a bowl, combine beaten eggs and mustard. Mix cornflakes and spices on a separate plate.

3) Dip each chicken finger in the egg-mustard mixture, then coat them in the cornflake mixture. Place them on a sprayed baking sheet.

4) Bake for 12 to 15 minutes.

Are you a local nutrition expert with a healthy recipe? Send it to and it could be featured in our Healthy Recipes series.

You Might Also Like:

Vegetarian Chili

Feta-Stuffed Buffalo Chicken Bites

Vegetarian Stuffed Eggplant

Are you a local health, fitness, or nutrition expert with a love for food? Email for details on how you could be featured in our Food Diaries series. 


Healthy Recipes
Subscribe to Washingtonian

Discuss this story

Feel free to leave a comment or ask a question. The Washingtonian reserves the right to remove or edit content once posted.
  • Kimh

    Watch out!!!! I made this recipe for my husband, who is gluten-free! Problem? Corn Flakes are NOT gluten-free!!! Thank goodness he looked it up before eating!!! YIKES!!!

  • TrinaC

    Most cornflakes aren't gluten free. :-/

blog comments powered by Disqus

Posted at 11:00 AM/ET, 03/08/2013 RSS | Print | Permalink | Comments () | Blogs