Chicken Nuggets

A low FODMAP chicken nugget recipe with bite-size chicken breast in a paprika gluten-free breadcrumb coating.

Prep 25 min

Cook 18 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1 1/2 lb (680 g) boneless, skinless chicken breasts
• 1 teaspoon fine salt, divided
• 1/2 cup (70 g) gluten-free flour blend
• 2 large eggs
• 2 tablespoons water
• 1 1/2 cups (150 g) fine gluten-free breadcrumbs (with no onion, garlic, inulin, or chicory root on the label)
• 1 teaspoon sweet paprika
• 1/2 teaspoon dried parsley
• 1/4 teaspoon black pepper
• 2 tablespoons garlic-infused olive oil or plain olive oil

To serve

• Homemade ketchup or BBQ sauce, about 1 tablespoon per serving

Instructions

Prep

1. Heat the oven to 400°F (200°C). Line a rimmed baking sheet with parchment and set a wire rack on top if you have one.
2. Cut the chicken into 1 1/2-inch pieces of even thickness, about 40 nuggets. Toss with 1/2 teaspoon of the salt.
3. Stir the breadcrumbs, paprika, parsley, pepper, remaining salt, and oil in a shallow dish until the crumbs look like wet sand.

Coat

1. Toss the chicken in a bag or bowl with the flour until evenly dusted.
2. Whisk the eggs and water in a second bowl. Dip each piece, let the excess drip off, and roll it in the crumbs, pressing so they stick.
3. Arrange on the rack or sheet with space between pieces.

Bake

1. Bake for 15 to 18 minutes, turning once halfway, until golden and the largest nugget reads 165°F (74°C) in the center.
2. Cool 3 minutes before serving to kids; the insides stay hot.

Tips & Substitutions

• Freeze a batch. Freeze fully baked, cooled nuggets on a tray, then bag them for up to 2 months. Reheat from frozen at 400°F (200°C) for 10 to 12 minutes, until 165°F (74°C).
• Air fryer. Cook at 390°F (200°C) in a single layer for 9 to 11 minutes, shaking the basket halfway, until the largest nugget reaches 165°F (74°C) in the center.
• Chicken thighs. Boneless thighs make juicier nuggets; bake 2 to 3 minutes longer.
• Read the breadcrumb label. Some gluten-free breadcrumbs contain onion or garlic powder, and some add inulin or chicory root fiber.
• Store-bought ketchup. Most brands contain onion, so use the homemade version for dipping.

Why This Works

Oil in the crumbs. Mixing the oil into the breadcrumbs browns every nugget evenly in the oven, without deep frying.

Even pieces. Cutting the chicken to one size means every nugget reaches 165°F (74°C) at the same time.

Plain seasoning. Paprika, parsley, and salt give a mild flavor kids like, with no onion or garlic powder.

Storage

Refrigerate cooled nuggets, covered, for up to 3 days. Reheat in a 400°F (200°C) oven or air fryer for 6 to 8 minutes, until 165°F (74°C); the microwave works but softens the crust.