Monday, February 17, 2014

Baked Chicken Nuggets- gluten free (top 8 allergy free!)

Making allergy free "kid friendly" food as a parent, is very satisfying!
When I can serve my kids something that most kids gets to enjoy normally -and then they actually love the allergy free version, I'm happy.  It's just the little things!

Taking a few extra minutes to make these as compared to heating up a boxed version in the oven/microwave is well worth the time and money saved.  You can feel good about serving your family and friends a homemade "fast-food" healthy version, and there wont be any complaints.  

The key to baking chicken nuggets and getting them crispy is really simple.  You need to make sure your oven is up to temperature and add a little oil to the pan, then your nuggets will have a great crunch!  

The "crushed" ingredient is up to you.  Whatever your allergy restrictions allow will define your choice.  I usually use a combination of a allergy free cereal and type of chip together.  I like the flavor better with a combination.  Normally, I just fill up my food processor to the top with half cereal and half chips and crush them down.  Then I measure out and add my seasonings.  My left over dry mix goes into the freezer and then I have extra ready for the next time.  

I use chicken tenders generally for this recipe because they are thinner than most chicken breasts and quicker to thaw.  I just place them in water (to thaw, if frozen) and it doesn't take long for me to throw these together for a quick dinner.  Just top off the meal with some sweet potato fries and cut up veggies and you'll be set to go!

gluten free/allergy free

Baked Chicken Nuggets:
parchment lined cookie sheet

5  Chicken Tender Pieces (uncooked) - cut into 4's
1 Cup  Finely crushed Rice Cereal, Tortilla Chips, Frito's - etc.   ( I use a combination)
1/4 tsp.  Garlic Powder
1/8 tsp.  Ground Pepper
1/4-1/2 tsp.  Sea Salt (amount depending on your taste)
1/4 tsp.  Hungarian Paprika
1/2 Cup  Brown Rice Flour
1/2 Cup  Coconut Milk, plain (carton) or milk substitute
1/8 tsp.  Lemon (crystallized) or 1/2 TB  Lemon Juice
2 TB  Oil of choice

Preheat oven to 425.
Line a cookie sheet with parchment paper and cover with the oil.
On plate/bowl place the brown rice flour on it, set aside.
In small bowl combine coconut milk and lemon, stir and set aside.
Combine crushed mixture of choice, garlic powder, pepper, salt and paprika and pour onto another plate/bowl.  In a "assembly line" dip/pat chicken pieces first into brown rice flour, then dip into "milk" mixture and finally dip/pat into crushed cereal/chip mixture.  Place onto greased cookie sheet.  Bake 10 minutes then turn pieces over and bake an additional 4 minutes.  Enjoy!

First, pat the brown rice flour onto the chicken pieces.

Second, dip the pieces into the "milk" mixture.

Last, pat the crushed mixture onto the dipped chicken pieces, coating well.

Place onto oiled cookie sheet and put into preheated oven.

Save image to computer and print!

Also shared at:  Fat TuesdayGluten Free WednesdaysAllergy Free WednesdayGluten Free FridaysWhole Food FridayHealing With Food Friday


  1. These look great! Perfect for those with severe food allergies!! Thanks so much for sharing with Healing With Food Friday!

  2. You have a featured post for next week's Healing With Food Friday. Congratulations!!