Gluten-Free BBQ Chicken Nuggets

Prep Time:
10 Minutes
Cook Time:
5 Minutes
Total Time:
15 Minutes
Serving Size:
6-8 pieces
Nutrition Information per serving:
  • Calories: 290
  • Total Fat: 10g
  • Saturated Fat: 2.9g
  • Trans Fat: 0.1g
  • Cholesterol: 75mg
  • Sodium: 485mg
  • Total Carbohydrate: 25g
  • Dietary Fiber: 2g
  • Sugars: 15g
  • Protein: 26g
  • Calcium: 26.4mg
  • Iron: 1.6mg


  • 1 tablespoon vegetable oil
  • 1 tablespoon butter
  • ¼ cup brown rice flour
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 8-ounce can low-sodium tomato sauce
  • 1 tablespoon white distilled vinegar
  • 1 tablespoon dark brown sugar
  • 1 tablespoon gluten-free Dijon mustard
  • 2 tablespoons honey


1. Heat the oil and butter in a large skillet over medium-high heat.
2. Mix the flour with the salt and pepper in a shallow dish.
3. Dredge the chicken in the flour, shaking off the excess, and place each piece in the skillet.
4. Cook the nuggets for 4 to 5 minutes, until the chicken is cooked through and browned.
5. Mix the tomato sauce, vinegar, sugar, mustard and honey in a small saucepan with a wire whisk until well combined. Heat over low heat until the sauce just reaches a simmer.
6. When the chicken is done, dip each piece into the sauce to coat it and place the nuggets on a serving plate.