What I like to Eat

The Best Allergy-Friendly Fried Chicken

Fried chicken might as well be its own food group! Whether it is breast, thighs, tenders, or nuggets I have never met anyone who wasn’t a fan of it!

Traditionally though fried chicken is made with wheat, and depending on the recipe a whole array of other allergens. Which means that those of us with allergies can’t enjoy the deliciousness that is crispy fried chicken.

I used Kind Arthur Gluten-Free flour mix and Aleia’s Italian Breadcrumbs

Now recently, a few companies have come out with frozen chicken nugget options. Tyson, Applegate, and Ian’s are some of the bigger brands that carry these. However, they all contain corn which is one of my allergies. So, I had to come up with my own variation!

It took me a while to find the right concoction for a good crispy chicken nugget with enough breading on the outside for the desired crunch. I am not a fan of fried chicken that either isn’t breaded enough or the breading has become soggy. I much prefer when my chicken is lightly breaded with a good crunch, the way you would find traditional chicken nuggets or tenders.

I also believe that you should ALWAYS over-season your batter, as you do lose some flavor while frying or baking. When I was first attempting recipes, I would follow the recipe completely and often the chicken would be under-seasoned and bland. This doesn’t make for a great allergy-safe alternative.

These yummy chicken nuggets are dairy, gluten, corn, and soy-free. If you need to make them egg-free, a flax egg or another liquid egg replacement works just as well!

Pre-Cooked nuggets


  • 2 Chicken breast or 6 chicken tenders
  • 1 egg or egg substitute
  • 3/4 cup of gluten-free flour
  • 1/2 cup of gluten-free panko or breadcrumbs – I use Italian flavored
  • 2 tbsp of Nutritional Yeast
  • 1 tsp Salt
  • 1 tsp Pepper
  • 1 tsp red Cayenne Pepper
  • 1/2 tsp Paprika
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/4-1/2 tsp of Red Pepper Flakes
  • Approximately 1/2 cups of Oil

*Remember to over-season! These are just approximant measurements.

Frying chicken nuggets in rapidly boiling oil


Cut chicken into desired size, keep them all around the same size though.

Whisk the egg into a small bowl until homogenous

Combine all dry ingredients in a separate bowl

Coat chicken pieces with the egg and then fully dredge in the flour mixture, set the pieces aside on a plate.

*You can double the previous step for slightly more crispy chicken

Fill a frying pan with 1/2 inch of oil and heat on medium heat (my stove is turned on to between 5 and 6)

Once the oil starts bubbling and creating a rapid frying sound when a piece of chicken is placed in, the oil is ready

Cook the chicken, while ensuring not to overcrowd the pan, for 2-3 minutes or until golden brown. The larger the chicken pieces are the more oil and longer they need to fry.

Lay cooked chicken on a plate covered with a paper towel to allow the excess oil to be soaked up

  • If you prefer to bake your chicken nuggets as opposed to frying them, follow steps 1-4 laying the chicken onto a covered baking sheet. Bake the chicken at 425 degrees for 15-20 minutes until golden brown. Internal temperature should reach 165 degrees.

Allow chicken to cool before serving!

This recipe will take me about 20 minutes from start to finish if I fry the chicken, and about 30 minutes when I bake it.


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