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Allergy-Friendly Chicken Nuggets

Avoid the top allergens with this kid-friendly, healthy, and homemade recipe for allergy-friendly chicken nuggets.
Cook Time20 mins
Course: Main Course
Servings: 4
Author: Sharon Selby, Beat The Treats


  • 2 chicken breast fillets or 500g of chicken tenderloins
  • 2 eggs or replace with ½ cup of melted coconut oil, organic sunflower oil or extra virgin olive oil
  • 1 ½ cups 150g rice crumbs, quinoa flakes or almond meal

Herbs and spices to add flavor to the crumb mixture

  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon dried parsley
  • 1 teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • Organic sunflower oil extra virgin olive oil or other good quality fat for frying


  • If you’re baking the nuggets preheat the oven to 190C or 375F.
  • Line a baking tray with unbleached parchment paper.
  • Slice the chicken breasts into thin 5 cm long pieces and set aside.
  • Break the eggs into a bowl and give them a whisk until well combined. Alternatively for egg allergies, add your oil into this bowl and set aside.
  • In another bowl or plate, mix together the rice crumbs or quinoa flakes, the spices and seasoning and give it a good mix with your hands and set aside with the other bowls.
  • In batches, dip the chicken strips into the egg or oil (I do a handful at a time).
  • Individually coat each chicken slice in the flavored crumb mixture on both sides so they are evenly coated and set aside on another plate or on the baking tray (if baking).
  • Repeat with all chicken pieces.
  • If frying, heat oil in a large, deep frying pan over medium heat.
  • Cook in batches and for about 3 minutes each time until they are golden brown and the chicken is cooked through.
  • Remove the nuggets from the pan using a fork or tongs and drain on paper towels.
  • Alternatively, if you are baking the nuggets, pop them in the oven to cook for 20-25 minutes, until golden and cooked through.


If frying, test the heat of the oil by placing a small piece of chicken in the pan. When the oil has reached the perfect heat the oil will sizzle around the chicken and you can then fry more pieces at the same time.
Serve with homemade sweet potato fries, salad and a good quality organic ketchup.
Dairy, soy, gluten, wheat free, nut and peanut free. Can be made egg free.