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Honey BBQ Chicken Nuggets

by Patricia Thompson, MS RD and Marlisa Brown, MS RD CDE CDN

Servings: 4 (6 to 8 pieces Per Serving)
Nutrition Facts
Serving Size 6 to 8 pieces
Amount per serving
Calories 290Calories from Fat 90
% Daily Value*
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 
Calcium26.4 mg
Iron1.6 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Your kids (and the adults in your household) will love these chicken nuggets! Plus they are gluten-free! The recipe can be doubled to serve a crowd.


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.
Rate this article:  Average 4 out of 5

About the authors:

Patricia S Thompson MS RD

Patricia Thompson, MS RD

Marlisa Brown MS RD CDE CDN

Marlisa Brown, MS RD CDE CDN




  • Cook healthy

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