Gluten Free Healthy Nuggets

Homemade Chicken Nugget Recipe – Gluten Free

Print Friendly, PDF & Email

The timing couldn’t be more perfect that I should have a recipe solution to address the world’s concerns over the disgraceful quality and revolting, let alone unidentifiable ingredients found in chicken nuggets recently.

Perhaps you’ve read recent (au) articles Chicken Nuggets under the Microscope where the Natural News Forensic Food Lab found  “strange fibres, blue objects, red colouring and other odd shapes”, in McDonald’s (USA) Chicken McNuggets. Or perhaps you read today’s article, titled, Chicken Nuggets are only Half Meat“according to researchers who conducted an ‘autopsy’ on the fast food staple”.  In summing-up both articles, commercial chicken nuggets are bad, bad news!

Two weeks ago, I didn’t know precisely what was in commercial fast-food or store-bought chicken nuggets, so I did a little research and let’s just say that since neither you or I have all day, I’d best not list the ingredients one-by-one.

A summary of my findings, however, is as follows:

  • The chicken nuggets sold in major Aussie fast-food chains contain anywhere between 15 and 25 ingredients with only 50% to 60% chicken.
  • Frozen store-bought chicken nuggets comprise an average of 20 ingredients and contain between 40% and 60% chicken, depending upon the brand.
  • Other ingredients include ‘numbers’ and a couple even contain sugar.
  • They all contain wheat and nasty vegetable oils.
  • The fast-food nuggets are also cooked in vegetable oil.
  • Although they don’t specify, it is  unlikely the chicken they use is free-range and/or organic.

So in short, it’s no wonder they taste and make you feel like rubbish.

But kids still dig nuggets and so it’s safe to let them, because not ALL chicken nuggets are bad… they don’t have to be nasty, they don’t have to be unhealthy, they don’t need to be fried. They also don’t need more than a small handful of wholesome ingredients. Just pure whole-foods, free of gluten, sugar and dairy (if required). They don’t even need salt or cooking oil, good or bad, for goodness sake!

So next time your little tackers nag you for chicken nuggets, take them to the supermarket, buy the ingredients and make them at home.  Involve your kids in the process and before you know it, you’ve found another great way to entertain and educate them and in turn they’ll be as equally stoked for having helped you cook a winning dinner.

Don’t have children? Make a batch next time you have a party and serve them with a healthy dipping sauce – yum!

Makes 24



  • 4 chicken thighs
  • 1 cup almond meal
  • 30g parmesan cheese, finely grated (omit if diary is a problem)
  • 6 oregano leaves, finely chopped
  • 2 eggs


  1. Preheat a fan-forced oven to 180 degrees Celsius.
  2. In a food processor or thermomix, whiz the chicken thighs until they form a fine mince consistency.
  3. Add all other ingredients and whiz to combine.
  4. Shape heaped-dessert spoons of the mixture into nugget shapes and place on a baking tray. You may need more than one tray depending on the size of your oven.
  5. Bake in the oven for 20 minutes until golden.chicken nuggets raw

Serving Suggestions

  • Serve with home made chips, made from root vegetables such as carrots, sweet potatoes and parsnips.
  • Serve on a party-food platter with a healthy dipping sauce.

Baby Food

So long as your bub is ok with nuts and eggs, then these are totally safe and healthy for babies too. Just break them into little pieces for your little one to enjoy as finger food. Due to their composition, they’re also easy (no mess) to pack in a snack-box next time you’re out and about too…. a high protein snack like these will keep even the hungriest of little people full too!

chicken nuggets cooked

3 replies
  1. Di
    Di says:

    My kids and hubby LOVED these :). We rolled them in g.f breadcrumbs (well my 4 year old did). A lot of fun to make and eat – thank you


Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *