Smart Snacking for Back-to-school Season

September 11, 2019

After school, snacks are great for a quick energy boost—and they can also be nutritious. These protein-packed gluten-free chicken nuggets are perfect for your gradeschooler, high schooler, or even for yourself!

Gluten-free BBQ Chicken Nuggets

Serves 4


1 tbsp olive oil 

1 tbsp butter

¼ cup brown rice flour

½ tsp salt

¼ tsp black pepper

1 lb. chicken tenders, cut into chunks

1 8-oz can low-sodium tomato sauce

1 tbsp white distilled vinegar

1 tbsp dark brown sugar

1 tbsp gluten-free Dijon mustard

2 tbsp honey


  1. Heat olive oil and butter in a large skillet over medium heat.
  2. Mix the flour, salt, and pepper. Coat the chicken in the flour mixture, then place in the skillet.
  3. Cook nuggets for 5 minutes, until chicken is cooked through and browned.
  4. While nuggets cool slightly, mix tomato sauce, vinegar, sugar, mustard, and honey in a small saucepan until well-combined and sauce reaches a simmer.
  5. To serve, coat the chicken in the barbecue sauce and place on a serving plate.

Resources: Academy of Nutrition and Dietetics,