Healthy baked chicken nuggets are a classic kid friendly meal and even to some adults as well. But fried and frozen are just not the healthiest are they? But so super quick to make for the kids on any week night when you can easily pop them out of the freezer and reheat! I know, I've done it myself! No judging here folks!
But you can totally make them yourself and keep them frozen for those busy days when everything doesn't go as planned and you need to feed your family, except know too you can eat them and they won't ruin your healthy weight loss or maintaining goals!
The key to making them more of the store bough version is simply buy grinding your chicken breasts up! The texture is more like a traditional nugget. Then shape, dip in wet mixture and dip again in the dry mixture and bake. This recipe makes a ton so you'll have plenty to freeze!
They come out with a nice golden crisp on the outside and soft and juicy on the inside!
Try them in my new Fat Free Honey Mustard Sauce or in my Healthy Homemade Ketchup or even in Homemade Barbecue Sauce, whichever you prefer!
Quick note:
For the Gluten Free Breadcrumbs, I made my own with Udi's GF Whole grain bread. I toasted it then ground it up in my food processor. This can also be made with whatever bread crumbs you like of course. This recipe is adapted from Homemade Chicken Nuggets Recipe Review.
Gluten Free Baked Chicken Nuggets with Honey Mustard Sauce
Ingredients
- 3 boneless chicken breast about 2 ½ pounds
- ¼ teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasonings
- 2 teaspoons salt divided
- ½ cup grated Parmesan cheese
- ½ cup ground flaxseed
- ½ cup gluten free breadcrumbs
- ½ teaspoon pepper
- 1 egg
- ½ cup water
- Optional: Honey Mustard Sauce
Instructions
- Preheat oven to 425 degrees.
- Cut off excess visible fat from chicken breasts.
- Place chicken in food processor along with cayenne, garlic powder, Italian seasonings and 1 teaspoon salt.
- Grind the breasts and seasonings. Set aside.
- In a shallow bowl combine Parmesan cheese, flaxseed, breadcrumbs and pepper and remaining 1 teaspoon salt.
- Stir well to combine.
- In another shallow bowl whisk egg and water until blended.
- Form small chicken nuggets, dip in egg mixture, then in dry ingredients. Flip to coat all over nugget.
- Place on a baking sheet sprayed with nonstick cooking spray.
- Bake 15 minutes then flip over.
- Spray this side with nonstick olive oil cooking spray.
- Continue to cook another 10-15 minutes until golden brown. Makes 36-45 depending on size.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Heather
How long do you cook them for when reheating? Not sure if I missed it.
Kelly
made these tonight and they were a hit! the kids and I both loved them. Also enjoyed the low fat honey mustard sauce...yay! thank you for sharing this great recipe!
Brenda
Thanks for sharing Kelly!
Wendi
Can you freeze these and then cook them again for another night?
Brenda
Yes I have and they were just fine. I thawed them when I wanted to use them for that day. Also I have used defrost on the microwave then reheated and they were still moist.
Mackenzie
I have been experimenting with tons of chicken nugget recipes for my picky 2 year old, who only eats the store bought ones. Although I do my best to get the healthiest ones, I would prefer a homemade "clean" version. As she has refused every meat item I have ever made, and eggs, I find myself buying them just to get some protein in her. Until now! So excited, made these and not only did she eat them, she asked for seconds. I used almond meal instead of the breadcrumbs, they are great, for both kids and adults. Blending the meat is brilliant to give it a store bought nugget feel and get rid of the meat texture.
Brenda
Glad is liked them and yes the blending the meat is the way to go with the kids!
Cat
Quick question: I'm a follow the directions kind of girl. 🙂
How long do you typically reheat for?? I always seem to overdo it, leaving them too tough to enjoy!
Lilit
If i want to freeze them do i need to bake before freezing? Or freeze without baking?
Brenda
I baked them first then froze them and thawed and reheated when I wanted them again.
Daine Finucan
So pleased that there are people out there that care enough to share their wonderful HEALTHY recipes for us all to try! Thanks!
Teri
294 calories for 4? Love the idea of grinding the chicken to look like regular nuggets for picky kids.
Brenda
Yes for 4, may be high in calories but lot healthier than frozen or drive through right?
Liz
Hi there! I am making these now, but I am unsure how long to cook them after I flip them? Thanks for the recipe!
Brenda
Sorry, just edited it. Cook another 10-15 minutes until golden.
Annie @ my fuel and fitness diaries
I LOVE baked chicken nuggets...I want to try coating them with flax and almond meal as another gluten free option. These look delicious though!
Brenda
I can't use almond meal or any tree nut products as my boys are allergic, but that's a great idea!