Crispy Baked Gluten-Free Chicken and Fish Nuggets with Dipping Sauces
These delightful Baked Gluten-Free Chicken and Fish Nuggets are perfect for kids and adults alike. Packed with flavor and nutrition, they are made from wholesome ingredients like gluten-free bread and fresh parsley, making them not only tasty but also healthy. The nuggets are baked to a crispy perfection, resulting in a guilt-free snack that can be enjoyed on their own, atop a salad, or wrapped in a tortilla for a hearty meal. With a simple yet delicious honey mustard sauce and a zesty tartar sauce for dipping, these nuggets will become a staple in your household. Prepare them in bulk and freeze for easy access to a quick snack or meal option anytime.
N/A
Servings
425
Calories
13
Ingredients
Ingredients
Rice flour
3 tablespoons (For dredging)
Egg
1, slightly beaten (For dredging)
Gluten-free bread
4 slices (Blended into crumbs)
Italian seasoning
1 tablespoon (For chicken nuggets)
Dill weed
1 teaspoon (For fish sticks)
Fresh parsley, chopped
2 tablespoons (For flavor and nutrition)
Chicken breast or firm fish
1 breast or equivalent piece (Cut into 1-inch pieces)
Mayonnaise
2/3 cup (For honey mustard and tartar sauces)
Honey
1/2 teaspoon (For honey mustard sauce)
Mustard
1 teaspoon (For honey mustard sauce)
Sweet relish
1 tablespoon (For tartar sauce)
Lemon juice
1/2 teaspoon (For tartar sauce)
Salt and pepper
To taste (For tartar sauce)
Instructions
1
Preheat your oven to 425°F (220°C) and line a cookie sheet with parchment paper or spray it with a non-stick cooking spray.
2
If using fresh chicken, freeze the chicken breasts for 15 minutes to make slicing easier. If using frozen chicken, partially thaw it. Trim the small tip off the chicken breast, cut in half horizontally, then slice each half into 1-inch by 1-inch pieces.
3
For fish options, cut the firm fish into similar-sized 1-inch pieces.
4
In a food processor or blender, blend the gluten-free bread along with the Italian seasoning and parsley until you have fine crumbs. If the mixture is sticky and hard to crumb, add rice flour one teaspoon at a time until you reach the desired consistency.
5
Set up three shallow bowls: one with rice flour, another with the beaten egg, and the third with the gluten-free bread crumb mixture.
6
Dredge each piece of chicken or fish in the rice flour, making sure it is fully coated. Then dip it in the egg, and finally coat it with the breadcrumb mixture. Ensure each piece has a thick crispy coating for the best texture.
7
Place the coated nuggets on the prepared cookie sheet. Bake chicken nuggets for 10 minutes, then flip them over and bake for an additional 5 to 10 minutes, or until thoroughly cooked. For fish nuggets, bake for 5 minutes, flip, and then bake for an additional 3 minutes until done.
8
Allow the nuggets to cool slightly before serving. They heat up beautifully in a toaster oven if you wish to enjoy them later.
9
Combine the ingredients for the honey mustard sauce in a small bowl and mix until smooth. Alternatively, combine the ingredients for the tartar sauce in another bowl and mix well. Serve the chicken with honey mustard sauce and the fish with tartar sauce.
Nutrition Information
22.5g
Fat
22.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
Are these nuggets gluten-free?
Yes, these nuggets are entirely gluten-free, utilizing gluten-free bread crumbs and rice flour for the coating.
Can I make this recipe with fish?
Absolutely, you can use firm fish cut into 1-inch pieces as an alternative to chicken breasts.
How long should I bake the chicken nuggets?
Bake the chicken nuggets at 425°F for 10 minutes, flip them, and then bake for an additional 5 to 10 minutes.
How long do the fish nuggets need to bake?
Fish nuggets should be baked for 5 minutes, flipped, and then baked for another 3 minutes until fully cooked.
What is the recommended oven temperature?
The oven should be preheated to 425°F (220°C) for optimal crispiness.
Can I freeze these nuggets for later?
Yes, you can prepare these nuggets in bulk and freeze them for a quick and easy snack or meal option later.
How do I reheat the nuggets?
The nuggets reheat beautifully in a toaster oven, which helps maintain their crispy texture.
What dipping sauces are included in this recipe?
The recipe includes instructions for a simple honey mustard sauce and a zesty tartar sauce.
What are the ingredients for the honey mustard sauce?
The honey mustard sauce consists of 2/3 cup mayonnaise, 1/2 teaspoon honey, and 1 teaspoon mustard.
How do I make the tartar sauce?
Combine mayonnaise, sweet relish, lemon juice, and salt and pepper to taste.
What kind of flour is used for dredging?
Rice flour is used to dredge the chicken or fish before dipping in egg and breadcrumbs.
How do I make the breadcrumb mixture?
Blend 4 slices of gluten-free bread with Italian seasoning and fresh parsley in a food processor until fine.
Why should I freeze the chicken for 15 minutes before cutting?
Slightly freezing fresh chicken breasts makes them much easier to slice into uniform pieces.
What size should the nuggets be?
The chicken or fish should be cut into approximately 1-inch by 1-inch pieces.
Is this recipe suitable for children?
Yes, these nuggets are specifically designed to be kid-friendly and are a healthy alternative to store-bought versions.
What should I do if my breadcrumb mixture is too sticky?
If the mixture is sticky, add rice flour one teaspoon at a time until it reaches the desired crumbly consistency.
What seasoning is best for the chicken nuggets?
Italian seasoning is recommended for the breadcrumb mixture when making chicken nuggets.
What seasoning is suggested for the fish nuggets?
Dill weed is suggested to provide the best flavor for the fish-based nuggets.
How do I ensure the nuggets are crispy?
Make sure each piece has a thick coating of breadcrumbs and bake them on a parchment-lined sheet at a high temperature.
Can I use frozen chicken for this recipe?
Yes, if using frozen chicken, partially thaw it first to make it easier to slice into nuggets.
What is the calorie count for this recipe?
Each serving contains approximately 425 calories.
How much protein is in these nuggets?
This recipe provides approximately 22.5g of protein per serving.
What are some serving suggestions for these nuggets?
They can be eaten on their own, served on top of a salad, or wrapped in a tortilla for a full meal.
How should I prepare the cookie sheet?
Line the cookie sheet with parchment paper or spray it with a non-stick cooking spray before placing the nuggets.
What is the fat content of this dish?
The dish contains approximately 22.5g of fat.
How many ingredients are required in total?
The recipe calls for 13 total ingredients, including the components for the dipping sauces.
What role does the fresh parsley play?
Chopped fresh parsley is added to the breadcrumbs for both enhanced flavor and added nutrition.
How many slices of gluten-free bread are needed?
You will need 4 slices of gluten-free bread to create the necessary amount of breadcrumbs.
Is this recipe baked or fried?
This is a baked recipe, making it a healthier, 'guilt-free' version of traditional fried nuggets.
Can I use any type of fish?
The recipe recommends using a firm fish so that the pieces hold their shape during the breading and baking process.