One-Pan Baked Gluten-Free Sticky Honey Garlic Chicken

One-pan baked gluten-free sticky honey garlic chicken recipe is 100% gluten free and not fried in a frying pan for even a moment. Tender pieces of chicken are lightly breaded in a homemade spiced coating and then drizzled in coconut oil and a 5-ingredient sticky honey garlic sauce and then baked to perfection.

Course Main
Cuisine Asian
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4 people
Calories 426 kcal
Author J Trogstad


  • 1/3 cup coconut oil
  • 1.5 pounds chicken breast cubed
  • 1 cup brown or white rice flour
  • 1 cup arrowroot starch or cornstarch or tapioca starch
  • 1/2 TBSP garlic powder
  • 1/2 TBSP onion powder
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1 egg beaten

Honey Garlic Sauce

  • 3/4 cup honey
  • 4 tsp minced garlic
  • 3 TBSP liquid aminos or GF soy sauce
  • 1 TBSP sriracha or GF chili paste
  • 2 tsp onion powder


  1. Preheat your oven to 350*F. Place the coconut oil in the bottom of a 9 x 13 baking dish and evenly distribute the oil over the bottom of the dish.
  2. In a medium bowl, add the beaten eggs. Set aside.
  3. In a large ziploc bag, combine the arrowroot starch, 1/2 TBSP onion powder, garlic powder, salt and pepper and mix well. In another large ziploc bag, pour in the rice flour. Set these two bags aside.

  4. Dip the cubed chicken pieces into the egg and allow the excess to drip off. Then place the chicken pieces into the bag with the rice flour, zip the bag up tightly, shake the contents until evenly covered in the flour and then remove and place the pieces inside the bag with the arrowroot starch mixture and do the same shaking technique as before.

  5. Place the coated chicken pieces into the baking dish and bake for 45 minutes, stirring every 15 minutes to allow the chicken to cook and crisp evenly.
  6. While the chicken is baking, combine all of the sticky honey garlic sauce ingredients together in a medium bowl.  Once the 45 minutes is up, pour the sauce overtop the chicken and stir to make sure that the chicken pieces are entirely covered in the sauce.

  7. Place any chopped vegetables you would like cooked with the dish into the baking dish and stir.  Cook for another 5-10 minutes or until the chicken is fully cooked and the sauce starts to thicken and turn into a glaze.

  8. Remove from oven and serve while still warm. The sauce will thicken slightly more while cooling.

Nutrition Facts
One-Pan Baked Gluten-Free Sticky Honey Garlic Chicken
Amount Per Serving
Calories 426 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 149mg 50%
Sodium 1169mg 49%
Potassium 715mg 20%
Total Carbohydrates 56g 19%
Sugars 52g
Protein 39g 78%
Vitamin A 2.2%
Vitamin C 7.2%
Calcium 3.1%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.