Gimme Some Oven

Hemp-Crusted Baked Chicken Tenders

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Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

I love traveling abroad. But without a doubt, there are always a few things I appreciate all the more about the States whenever I return. A few I’m extra-appreciating this week?

  • Ice (and iced coffee)
  • 4G
  • The insect kingdom remaining outside
  • Mexican food
  • The option to flush toilet paper
  • Yogurt
  • Hulu
  • My own bed
  • Friends/family/dog/neighborhood/all that jazz…
  • …and fried food

I know. The last one came as a total shocker to me too, since it is the very rare occasion that I crave fried food. But the second I stepped food in the Atlanta airport and walked by a TGIFridays, the smells of everything fried and greasy and down right ‘Merican were calling my name. Of all the things.

Of course, I was in the middle of reading a cheesy business book that’s all about making everyday decisions that are at least one step better than what might be craving. Argh. So I compromised with a fried chicken salad.

But it reminded me that I had made and photographed a recipe for these oven-“fried”, hemp-crusted baked chicken tenders last month that I still hadn’t posted on the blog. So since my fried food cravings still haven’t quite let up yet, this tasty recipe might just be in my future again this week.

Because trust me — especially if you’re new to the hemp craze — they are crazy good.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

I know, I know. Hemp seeds are, like, OMG, totally popular right now. And no, we’re not talking the kind of hemp that’s legal now in Colorado. These are the super high protein, full of Omega-3 and Omega-6 fatty acids, low-carb, tasty little seeds that are actually really delicious. For those who haven’t tried them, they are soft and have kind of a nutty taste that I find similar to pine nuts. Pretty tasty!

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

I had mostly been using them in salads and smoothies. But a few weeks ago, I decided to try using them in a breading to make some gluten-free oven-“fried” chicken tenders. In lieu of all-purpose flour, I decided to mix the hemp seeds with some almond meal (or you can grind up your own almonds) and some seasonings. And they turned out…um…awesome.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

They are actually very easy to make. Just cut some chicken breasts into thin strips. (I prefer using breasts to tenders, so that you don’t get that annoying tendon in there.)  Then dip the pieces in some whisked eggs, and then in your hemp seeds mixture, and lay them out on a parchment-lined baking sheet. Give them a good mist with some olive oil or cooking spray so that they get extra golden and crispy on top. And then bake them up until they are cooked.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

The result? Pretty hemp-tastic if you ask me. :)

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

I loved that they turned out nice and crispy, which is yet another reason why I’m a big fan of always oven-frying over deep-frying. No need for those ridiculous extra calories when you crisp up easy and flavorful dishes right in your oven. (Ahem, gimme some oven, right?!)

And don’t forget, they’re also super high in protein with all of that chicken, hemp and almond flour.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

I was probably most pleased, though, with the flavor of the breading for this recipe. The nutty hemp seeds and almonds were far more flavorful than traditional flour, and when combined with the seasonings, these were downright tasty! So delicious, in fact, that I actually preferred eating my chicken tenders plain instead of drenching them in ketchup.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

But if you insist…they are also pretty good dippers too. ;)

So adios traditional chicken tenders. These hemp-crusted baked chicken tenders are my pick for sure.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

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Hemp-Crusted Baked Chicken Tenders

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 6 reviews
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 0 About 4-6 servings 1x


These hemp-crusted baked chicken tenders are simple to make, crispy, flavorful, and naturally gluten-free.


  • 1/2 cup hemp seeds
  • 1/2 cup ground almonds or almond meal
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika (or any paprika)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • pinch of cayenne pepper
  • 1 1/2 pounds boneless, skinless chicken breasts, sliced into 1/4-inch thick strips1/2 cup hemp seeds
  • 2 large eggs, whisked
  • cooking spray (or you can also use olive oil in a Misto)


  1. Heat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. In a medium bowl, whisk together hemp, ground almonds, garlic powder, paprika, salt, pepper and cayenne until evenly combined.
  3. Set up your dipping stations in this order: (1) chicken strips (2) whisked eggs (3) hemp breading (4) parchment-lined baking sheet. Dip each chicken strip in the eggs until they are completely covered, then give them a little shake to let any extra egg drip off. Add the chicken strip to the hemp mixture, and gently toss until the chicken strip is completely covered. Remove and transfer the chicken strip to the baking sheet. Repeat with remaining chicken.
  4. Give the chicken strips a good shot of cooking spray so that they are all lightly covered. Then bake for about 15-20 minutes, turning once halfway through, until the chicken is cooked and no longer pink inside and the breading is golden.
  5. Remove and serve warm with your desired dipping sauce.

This post contains affiliate links.

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | #gf #recipe

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68 comments on “Hemp-Crusted Baked Chicken Tenders”

  1. I totally feel ya on the fries food craving! Sometimes you just NEED IT! I also love that you forget about recipes that you created a million years ago. I do that ALL THE TIME.
    I haven’t tried hemp, but it sounds like that is about to change! Pinned!

  2. Those look so tasty!!! AND …. true confession …. my meal in the Miami airport on my layover was a ginormous burger (with cheese), all the fries, and a strawberry daiquiri! :-) :-)

  3. I’ve never even heard of hemp seeds. Oh my word! I must be so sheltered. Regardless, these look downright amazing! Pinning.
    Have a beautiful Monday Ali!

  4. These look awesome, Ali!

  5. These are genius!! I’ve had hemp a couple of times, but this is the way to go, for sure!

  6. So I’ve never traveled abroad (I hope I will have the chance someday!), but your list of things you appreciate when you return sounds spot on. Even when I haven’t left I appreciate those things! These hemp crusted chicken tenders are brilliant!

  7. It’s amazing all the little things we don’t take note of until we travel abroad and see the differences, good and bad.

    These tenders look so good, definitely craving these now! :)

  8. I am looking forward to trying this recipe!!!! I have never used hemp seeds……but they sound yummy. Did you get them at a regular grocery store, health food store, or did you order them from somewhere? Hmmmmm………..wonder if Trader Joe’s would have them??

  9. Absolutely genius! Can’t wait to try these! Pinned!

  10. I’ve never tried hemp before but your tenders look absolutely fantastic, may need to just try it out and make these babies…

  11. These look fantastic! I have not jumped on the hemp bandwagon yet, but these have pushed me over the edge! They look fantastic!

  12. I am so intrigued by this!! I did not love hemp in my smoothies but I wanted to love it because hemp is really nutritious!! Something tells me this is a much more tasty way to eat hemp. You’re so dang creative!

  13. I totally understand. It’s the same with me. I’m Hungarian, living in Luxembourg, Europe and most Hungarians living abroad miss national specialties. Me? I miss KFC. (Although we have other fast food restaurants here.)

  14. I’ll take chicken tenders any way I can get them! These look great!

  15. I made this tonight and it came out great! I added a pinch of red pepper too. The BF and his friend absolutely loved them! I’m definitely making these again!

  16. I was super excited to make these and they are in the oven as we speak. However the breading is not getting crispy and was even soggy when I flipped them. They’ve already been in oven for full 20 minutes and I ended up putting them under the broiler in hopes that would help. Doesn’t look promising. I’m disappointed but I’m also not the most experienced or educated cook so I’m sure I did something wrong. Maybe I didn’t let enough egg drip off? Too little breading? I’ll have to give it another try some other time because this recipe really seems delicious and is healthy as well! Thank God for a loving and patient husband willing to try all my cooking attempts – good and bad!! Thanks for sharing such an awesome recipe and if you have any tips for the next try, I would take what I could get! :)

    • Oh no — I’m so sorry they didn’t crisp up! Did they sit for very long before being cooked? They definitely won’t be like “crackle” crispy, but should not be chewy. Maybe try upping your oven temperature 25 degrees to see if that might help.

  17. Thanks for this recipe, Ali! I’m definitely going to try it – I’ll let you know how it goes! My adventures in the kitchen often turn into disasters ;)

  18. Made these last night for dinner – loved them! We were kind of in the mood for kraft macaroni from the box, so we split a box and then had these on the side. Very light, nutty taste – yum. I halved the recipe since I was just making them for me and my husband. I was satiated after 3 strips… but ate all 6 anyway :) Thanks for the recipe!

  19. I made these for dinner last night and just had them again tonight. They were fantastic! SO much better than traditional plain breadcrumbs or panko. Will definitely be making these again..made a Greek yogurt stone ground honey mustard sauce to go with them..amazing. Thanks so much for the recipe!

  20. I just made these for lunch and they are crunchy and delicious! I subbed 1/4 cup panko and 1/4 whole wheat breadcrumbs for the ground almond. The nuttiness of the hemp seeds are just great. I love all of your recipes. They are quick, easy, and yummy. Thank you!

  21. These look amazing! I was wondering what else to do with hemp seeds. Perfect! Definitely making! 

  22. I pinned this recipe a while back and wanted to make it but couldn’t find an affordable source for hemp seeds. I have since found a very affordable organic gluten free hemp/flax mix! I think I may try this with tofu and see how it turns out. Tossed in a BIG salad :)

  23. Great idea!!! 
    Have you subbed anything else for the almonds? GF of course! 

  24. I think your pic shows hemp hearts. Did you use hemp seeds or hearts?
    Looks delist, am going to make this next time we have chicken fingers!!

  25. what can I use instead of eggs?

    • Hi Shane, you can try milk, melted butter or yogurt for dipping before breading. Buttermilk or yogurt would probably work best. We hope you enjoy these!

  26. Wow!  Just used a gluten free Panko product that had me congested and itching my ears :P  And then I thought, “I wonder if anyone ever used hemp seeds as a base for breading/coating and here you are!! :))  Thank you so much!!  LOVE IT!! :))  And I Really like bloggers who respond/answer and monitor their follower’s responses!!  Double Kudos!!@ :)) (none needed for my comment)

    • Oh no, that sounds awful! We’re glad you were able to try this though, and that you enjoyed it! :D

  27. Came across this recipe just this week while searching for hemp seed (my new favorite thing) recipes and made these last night. They were del.i.cious, healthy and beautiful. The whole family loved them! Will be making these again and again! Following now for more recipes like this one. :)

  28. I made these last night with good results and they are pretty tasty!

    However, I gotta warn you ladies, these are not in any way a low-cal or low-fat treat- “No need for those ridiculous extra calories when you crisp up easy and flavorful dishes right in your oven.”

    One once of grilled or baked chicken breast is generally about 35 calories.

    One once of fried chicken is usually about 70 calories

    One ounce of chicken tenders/ chicken fingers is about 85 calories.

    Once ounce of HEMP CRUSTED baked chicken tenders comes in at about 113- 125 calories/ ounce.

    Just FYI if you care about that stuff.

  29. I made these Saturday and they were DELICIOUS!

    The nutty flavour and the paprika were perfect together and they had a great crunch too. It is recipes like this that help me forget about gluten altogether!

  30. HEAVEN. So good. Amazing. Definite repeat

  31. Yes I tried it & thought it was really good. Think I’ll try it on fish & see how that is.

    One thing — you’ve list 1/2 cup hemp seeds twice. Don’t think that’s correct especially since you don’t speak of
    them in your directions.

  32. These were so easy and a hit with the entire family. I didn’t even mention the hemp seeds. They all just thought they were delicious. I’ll definitely be making often. Thank you!

  33. I have made this recipe a few times now, and it is always great… and EASY! I have noticed that I always need to make more of the hemp breading than the recipe calls for as I run out partway through my chicken. I needed about 50% more than the recipe called for, but everything else I did exactly as suggested. Thanks for the idea, never would have known hemp was a thing!

  34. So very tasty!!

  35. Just seen this recipe it sounds great wondered if you can freeze them?

  36. is it possible to freeze these?

  37. These chicken tenders need to be pan fried. Mine looked nothing like the photo.

  38. Can we use coconut flour instead of almond flour please?