Gluten and egg free fried chicken breast

The usual breading of fried chicken (flour, whisked eggs, dry breadcrumbs) is unsuitable for someone living with gluten or egg intolerance, so I had to create a recipe free of these ingredients. After some experimenting, I found out a simple yet tasty solution.


  • 2 boneless chicken breasts
  • 1/2 tbsp psyllium husk
  • 2 dl warm (not hot) water
  • 4 tbsp brown rice flour (scroll down for rice free breading)
  • 8 tbsp red sorghum flour
  • salt and pepper to taste.


  1. Wash the chicken breasts and cut them into thin slices.
  2. Tenderize them with a meat tenderizing tool. Cover the slices with a plastic wrap or place them into a small plastic bag before tenderizing, to avoid small pieces of meat scattering on the countertop.
  3. After tenderizing, season the slices with salt and pepper.
  4. Blend the water and psyllium husk in a bowl large enough for the slices to be immersed in the liquid. Wait for 2 minutes until the psyllium absorbs some water and the liquid becomes stickier. (It won’t be as sticky as whisked egg, but it doesn’t have to be.)
  5. Mix brown rice and sorghum flour well in an other bowl or plate.
  6. Dip the slices in the psyllium liquid until they are coated, then dredge in the flour mixture. Make sure they are thoroughly covered with mixture.
  7. Into a skillet, add oil. (Use a type that has a high smoke point: e.g. sunflower or coconut oil.) The oil should not be more than a third of the way up the skillet.
  8. Preheat the oil. To check whether it is ready for frying, use a pinch of flour mixture. Add it to the oil. If it starts to splatter, it is ready for frying.
  9. Slowly place the meat slices into the oil. Fry them is small batches, for large batches shall lower the temperature of the oil.
  10. Fry the slices until coating is brown. Since they are thin, it will take only a few minutes each side to be thoroughly fried.
  11. Remove the slices from the oil and place them on a plate covered with paper towel to drain.

*For rice free breading, mix 6 tbsp of red sorghum flour with 2 tbsp of oat flour and use this instead of the flour mixture written above. Since oat flour can easily be polluted with gluten in the course of production, make sure to buy a brand that is certified gluten free.

Leave a Reply

Your email address will not be published. Required fields are marked *