Vegan Gluten Free Chicken Nuggets
My vegan gluten-free chicken nuggets are perfect because they are crispy, tender, and packed with flavor. I basically use chickpeas, gluten-free breadcrumbs, and simple seasonings that I can always find at my local grocery store. It comes together quickly, making it a great snack or lunch for busy days.
Servings: 6 (each serving is 4 nuggets)
Calories: 313kcal
Ingredients
For The Nugget Mixture
- 2-3 tbsp oil or spray oil
- 16 oz cauliflower florets
- 15 oz canned chickpeas
- ¾ cup oat flour
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tsp salt
- ½ tsp pepper
- 1 tsp vegan poultry seasoning
For The Crumb Coating
- 1½ cups oat flour
- ½ tbsp nutritional yeast
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tbsp paprika
- ½ tbsp dried chopped parsley
Instructions
- Place the cauliflower florets into a steaming basket and steam until tender.
- Allow the cauliflower to cool completely and pat dry any excess moisture.
- Prepare the crumb coating by adding all of the coating ingredients to a mixing bowl, whisk until well combined. Set aside.
- Drain the chickpeas, reserving the liquid (aquafaba) for later in the recipe.
- Next, add the cooked cauliflower and remaining nugget ingredients to a high speed blender.
- Blend for 2-3 minutes, scrape down the sides and blend again if you prefer a smoother texture.
- Transfer the nugget mixture to a bowl, cover and refrigerate for at least 1-2 hours. The mixture will begin to thicken as it rests in the fridge.
- Preheat oven to 350 degrees F / 180 C. Line a baking sheet with parchment paper, set aside.
- Scoop 1½ tbsp of the nugget mixture into the crumb coating. Lightly coat in crumbs while shaping into a nugget shape, place on the baking sheet.
- Repeat until all nuggets have been formed and coated. Mixture makes about 24 nuggets.
- Next, dip each nugget into the aquafaba and then into the crumb coating again.
- Repeat with remaining nuggets. Arrange the coated nuggets on the prepared baking tray without touching each other.
- Lightly brush with oil or spray with spray oil before baking in the oven for 25-30 minutes. Alternatively cook the nuggets in an air fryer at 350 degrees F / 180 C for 15-20 minutes, times may vary based on machine used.
- When cooked, serve immediately with your favorite dipping sauce.
Notes
- My #1 Secret Tip for this recipe is to remove as much excess water from the cauliflower as possible. I pat it dry with paper towels or wrap it in a clean kitchen towel and gently squeeze out the moisture before using it. Starting with drier cauliflower helps the coating stick better and gives the nuggets a much crispier texture when baked.
- Nugget Texture: I blend the nugget mixture based on the texture I want. If I want more bite, I pulse it a few times just until the chickpeas break down and the mixture comes together. When I blend it completely smooth, the nugget filling turns out much softer.
- Don’t Skip The Chill Time: I always chill the mixture before coating it in the crumb mixture. This gives the oat flour time to absorb some of the moisture, which thickens the mixture and makes it much easier to shape into nuggets.
- Crispy Coating: I like to double coat the nuggets in the crumb mixture. This creates a nice, crunchy outer layer that makes them extra satisfying to bite into.
- Cooking Options: I cook the nuggets in whichever way works best for me: oven baking, air frying, or pan frying with a little oil over medium heat. I avoid high heat so the middle can cook through without the outside burning. When I use the air fryer, I arrange the nuggets in a single layer and cook them for 15 to 20 minutes at 350°F (180°C), though the time can vary depending on the machine.
Nutrition
Serving: 4nuggets | Calories: 313kcal | Carbohydrates: 44g | Protein: 12g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 617mg | Potassium: 535mg | Fiber: 8g | Sugar: 2g