Gluten-Free BBQ Chicken Nuggets
These gluten-free BBQ chicken nuggets are crispy on the outside, tender on the inside, and coated in a sweet and tangy homemade sauce. Perfect for kids and adults alike, they make a fun weeknight dinner or an easy snack.
Ingredients
Instructions
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Measure the tomato sauce, vinegar, brown sugar, Dijon mustard, and honey into a small saucepan.
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Heat the vegetable oil and butter in a large skillet over medium-high heat.
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In a medium bowl or baking dish, combine the brown rice flour, salt, and black pepper.
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Dredge the chicken pieces in the flour mixture, shaking off any excess coating.
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Place the coated chicken pieces into the hot skillet.
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Cook for 4–5 minutes, or until the chicken reaches an internal temperature of 165°F.
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Whisk together the tomato sauce, vinegar, brown sugar, Dijon mustard, and honey until well combined.
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Heat the sauce over low heat until it just begins to simmer.
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Dip each cooked chicken nugget into the BBQ sauce until evenly coated.
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Transfer the coated nuggets to a serving plate and serve.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 290kcal
- % Daily Value *
- Total Fat 10g16%
- Saturated Fat 2.9g15%
- Cholesterol 75mg25%
- Total Carbohydrate 25g9%
- Dietary Fiber 2g8%
- Sugars 15g
- Protein 26g52%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- High in complex carbohydrates, brown rice flour is naturally gluten-free and provides steady energy. It also contains small amounts of fiber, iron, and B vitamins, which support healthy digestion and metabolism.
- Rich in lean protein, chicken tenders help build and repair muscle, support immune function, and provide lasting energy. They're also a source of B vitamins, phosphorus, and selenium, which promote bone strength and cell protection.
- Packed with vitamin C, potassium, and antioxidants like lycopene, tomato sauce supports heart health and immunity while helping protect cells from oxidative stress. Its rich flavor adds nutrition and depth to any dish.
- A natural sweetener, honey offers quick energy along with trace antioxidants that support wellness. It has soothing properties that may aid digestion and help strengthen the immune system.
