Homemade Chicken Nuggets

Chicken Nuggets – Priority Food Allergen Free

May is Food Allergy Awareness Month in Canada. Over 3 million Canadians are affected by food allergies. Health Canada, the Canadian Food Inspection Agency, allergy associations and the medical community have identified 11 top allergens, known as priority food allergens. This homemade spin on a kid-friendly favourite is free from all these allergens, which include eggs, milk, mustard, peanuts, crustaceans and molluscs, fish, sesame seeds, soy, sulphites, tree nuts wheat and triticale.

Yield: 8 Servings


1/3 Cup White Cornmeal

1/3 Cup Yellow Cornmeal

1 tsp Salt

1 tsp Garlic Powder

1 tsp Black Pepper

1 tsp Onion Powder

1 Kg Boneless Skinless Chicken Breast

Olive Oil, Enough to Pan-Fry


  1. Cut up your chicken into 1-2 inch pieces.
  2. Combine cornmeal and all seasoning in a bowl.
  3. Heat olive oil in a fry pan.
  4. Rinse chicken in water and put wet chicken directly in the cornmeal mix. Coat well and pan-fry.

Nutritional Information (per serving)

190 calories, 8g carbohydrates (1g fibre, 0g sugar), 29g protein, 3.5g fat (1.0g saturated, 0g trans, 2.5 g unsaturated), 350mg sodium

Recipe adapted from Kids with Food Allergies and approved by Chloe Cheng, Registered Dietitian, Wholesome Kids Catering.