Gluten Free Creole Mustard Chicken Wings & Tenders

Spicy, tangy, and oh soooo full of yum-delicious flavor, my  gluten free Creole mustard chicken wings and tenders let you prep, cook, and serve two delectable party faves with one south Louisiana sassified recipe. Easy to double – or even triple – for a big event, these oh soooo grown up gluten free chicken wings and tenders are made with tapioca flour for easy incorporation into your grain free diet regimen. Yep and yay…

A Plate of Gluten Free Creole Mustard Chicken Wings and Tenders. |

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My Gluten Free Mustard Chicken Wings & Tenders

Seeing as this is my 19th chicken blog recipe post, I guess you could say that I have a thing for the backyard bird. Chicken is cheap, chicken is oh soooo recipe-versatile, and in my humble opinion, chicken is one easy protein to make taste yum-delicious no matter what you happen to have on hand. Yep.

Every week, I make chicken this and I make chicken that.  Yet, for years now, I’ve been denying myself of gluten free chicken tenders and wings. It’s not that I’ve ever lost my love for them. I haven’t. It’s just that I’m usually so busy making gumbos, stews, and on-the-fly pantry ingredient chicken recipes that I just haven’t even thought of chicken wings or tenders for a while.

But, that all changed last week during an otherwise ordinary trip to my local convenience store. You see, this little store has a deli with super nice workers who don’t mind at all when I call in an order for a dressed double cheeseburger without a bun. Yep. They even make my fries to order, meaning that my hot and tasty fried potato fingers don’t even come in contact with the gluten-covered fried foods that are in the heated display case.

Well, the other day I was waiting in line to pick up my bunless cheeseburger during the lunch rush hour. And, as I’m standing there in front of the heated fried food case, I couldn’t help but take a peek inside. There were fried chicken tenders and wings in there!!! I was smitten, lovelorn, and almost wishing that someone would tell me that they saw the Lord Jesus in the sky, coming down for His church.  And that this information would give me just enough time to order and devour a 3-pack of gluten- fried chicken tenders before it was my turn to level up. Yep.

And just when I snapped back to reality, one of the deli workers put a plastic glove on one of her hands. Then, she reached deep into one of the forbidden food bins and pulled out one whole dozen of sauce-laden fried chicken wings. Y’all, I thought my tongue was going to straight fall out of my mouth!! Just the thought of those rich, saucy chicken wings was enough to almost bring a tear to my eye. Yep.

But, I managed to hold it together while I paid for my order. When I looked into the box to make sure that they didn’t forget my mayo and mustard, I knew that it would be only a matter of time before I went home and started to develop my gluten free Creole mustard chicken wings and tenders.

A day later, I was hard at work in my kitchen…

Close-up of Gluten Free Creole Mustard Chicken Wings and Tenders |

Gluten Free Creole Mustard Chicken Wings and Tenders For All…Yep…

I knew when I started making my gluten free Creole mustard chicken and tenders that they had to be fried. I know, I know, some people take offense to fried foods. But, I’ve been a south Louisiana girl since the second of my birth, and if my prayers are answered, I’ll be one til I take my last breath, too. Yep.

So, I fry yum-delicious food sometimes, in honor of the culture that I cherish and soul-love. And since I don’t fry foods too often, I’m perfectly okay with this.

Anyway, I seasoned the chicken wings and tenders really well with SP&C and other spices, then I dipped them in a Louisiana hot sauce-filled egg wash. Next, I covered them with sifted tapioca flour, which gives them a really nice crunchy texture. Finally, I dunked them in a thick, scrumptious Creole mustard sauce and tucked them in the oven to give the sauce the chance to coat the crust with yum-deliciousness.

While the gluten free Creole mustard chicken wings and tenders were baking, I mixed the reserved Creole mustard sauce with a few other ingredients. This dipping sauce reinforces the sassy Creole mustard flavor, but also lightens the flavor profile enough to cool your palate down some after each bite.

To be honest, these gluten free chicken wings and tenders came out even better than I imagined. To be fair, this is grown-up fare, for those who love and appreciate a whole lot of mustard and spice. I think it’s way, way too spicy for kids, so I’m just throwing it out there.

But y’all, the wings and tenders are oh soooo tender and juicy on the inside. And the tapioca flour crust has just the right amount of crunch that you need to get your gluten free chicken tender and wing fix. And the sauce…A 3-mustard combination with enough of a flavor supporting cast to really inject the wings and tenders with a screaming loud ‘wow’ factor. And the dipping sauce, it’s literally the stuff my dreams were made of. Yep.

Enjoy these gluten free Creole mustard chicken wings and tenders with those who like to light up their life with down home south Louisiana spice. And see y’all on the yum side…

A Cast Iron Skillet Full of Gluten Free Creole Mustard Chicken Wings and Tenders. |

Gluten Free Creole Mustard Chicken Wings & Tenders
Prep time
Cook time
Total time
Gluten Free Creole Mustard Chicken Wings & Tenders. Fried to light and airy perfection, then baked into super yum-deliciousness sauce. Finished off with a lighter, complementary dipping sauce that simultaneously heats and cools your palate.
Recipe type: Appetizer/Main Dish
Cuisine: Cajun/Creole
Serves: 4 to 6
  • 3 pounds fresh chicken tenders and wings
  • 2 cups cooking oil
  • 3 eggs beaten
  • 1 teaspoon Louisiana hot sauce
  • For the Chicken Seasoning
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • ½ teaspoon cayenne pepper
  • 1 tablespoon paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • For the Creole Mustard Baking Sauce
  • 2 tablespoons chopped onion
  • 2 tablespoons chopped celery
  • 2 tablespoons chopped green bell pepper
  • 2 tablespoons water
  • 6 tablespoons Zatarain's Creole mustard
  • 6 tablespoons coarse ground mustard
  • 4 tablespoons French's yellow mustard
  • 2 tablespoons Heinz chili sauce
  • 6 teaspoons honey
  • 1 teaspoon brown sugar
  • For the Creole Mustard Dipping Sauce
  • ¾ cup reserved Creole Mustard Sauce
  • ½ cup ranch dressing
  • ¼ cup sour cream
  • 2 tablespoons chopped green onion
  • 2 tablespoons chopped parsley
  • For the Grain Free Batter
  • 2 to 3 cups tapioca flour
  1. Rinse chicken tenders and wings. Drain, then dry with paper towels.
  2. Heat cooking oil in pot to 350 degrees F.
  3. Preheat oven to 425 degrees F.
  4. Pour the Cajun trinity of onion, bell pepper, and celery into a blender. Add the water. Pulse until liquefied.
  5. Pour into a large bowl. Add the Creole mustard, coarse mustard, yellow mustard, chili sauce, and honey to the bowl. Stir until well combined.
  6. Reserve ¾ cup of sauce in another large bowl. Add the ranch dressing, sour cream, and chopped green onion and parsley to the reserved sauce. Stir until combined, then refrigerate.
  7. Season the chicken wings and tenders with the SP&C, paprika, garlic powder, and onion powder.
  8. Dip the chicken pieces in the egg wash, then in the tapioca flour.
  9. Fry in batches until light golden brown, for about 5 minutes per batch. (The tapioca flour does not get as dark as other flours when fried.)
  10. Place the chicken tenders and wings on a plate topped with paper towels.
  11. Place a baking rack over a 17-inch cast iron skillet or large cookie sheet that's been topped with foil.
  12. Dip the baked chicken tenders and wings in the Creole mustard sauce.
  13. Arrange on the baking rack. Bake for 5 to 8 minutes, or until the sauce sticks to the wings and tenders, and the chicken pieces are lightly browned.
  14. Remove from oven. Let stand 3 to 5 minutes before serving with the dipping sauce.
** Please note that this is a spicy recipe, only for people who can handle spicy foods. This is NOT a kid-friendly recipe.**

You can cassava flour in place of the tapioca flour, or a mixture of the two. Any gluten free flour blend will also work, but will brown quicker, so keep a close eye on the wings and tenders while frying so you don't burn them.
Nutrition Information
Serving size: 6 Calories: 1181 Fat: 98.2g Saturated fat: 16.3g Carbohydrates: 36.8g Sugar: 10.2g Sodium: 1924mg Fiber: 1.9g Protein: 4.9g Cholesterol: 86mg






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