Gluten-Free Turmeric Chicken Nuggets
Danielle Gaffen, MS, RDN, LD
- Last Updated
If you’re looking for an IBD-friendly, gluten-free, quick, and easy meal that’s high in protein and tastes amazing, while still being nutritious… this gluten-free turmeric chicken nugget recipe will check all your boxes!
Watching my husband face the realities of IBD has been an eye-opener to the everyday compromises and adjustments that come with dietary restrictions. One of the things he missed the most was indulging in the simple pleasure of chicken nuggets that he could no longer tolerate.
That’s when these gluten-free turmeric chicken nuggets came into play. They became our fun twist on regular chicken, allowing him to savor a favorite treat without any discomfort. Serving up these nuggets brings a sense of normalcy and delight to our table, reminding both of us that a dietary limitation doesn’t mean missing out on the foods we love. Sharing this recipe is not only about sharing a dish but also about sharing a message of resilience and the pleasure of enjoying food that truly caters to our health needs. I am eager to share these nuggets with clients and others with IBD, to spread the comfort and enjoyment we’ve found at our own table.
Are Fast-Food Chicken Nuggets Gluten-Free
Unfortunately, most fast-food breaded chicken nuggets are all NOT gluten free, such as McDonalds, Wendy’s, and Chick-fila. Compared to this recipe that is gluten-free, along with many other benefits.
- McDonalds Chicken McNuggets contain wheat flour in the coating which means they’re not gluten free.
- Wendy’s chicken nuggets are breaded with wheat flour and are not safe on a gluten free diet.
- Chick-fil-A’s breaded, fried chicken nuggets are not gluten-free. However, they do have a grilled chicken nugget option that is gluten free.
If you’re in search of a meal that is friendly to IBD, quick to prepare, and nutritious, look no further! This gluten-free turmeric chicken nugget recipe is not only high in protein but also delicious. It ticks every box for a convenient and healthful option.
Why Is This Recipe Good for People With IBD?
High In Protein
Some people with IBD may experience a protein deficiency. With IBD, during periods of increased inflammation like during a Crohn’s or ulcerative colitis flare, protein needs may be increased by 50%
Uses Avocado Oil
Avocado oil boasts a high content of oleic acid, a monounsaturated fat recognized for its anti- inflammatory benefits. Additionally, it is packed with antioxidants and other health-promoting compounds such as lutein, carotenoids, tocopherols (a form of vitamin E), and plant sterols.
Uses Turmeric
Curcumin is a substance that is found in the spice turmeric, and ongoing research suggests that curcumin possesses significant medical benefits, such as anti-inflammatory, antioxidant, and immune-regulating effects.
Many basic and clinical studies have shown that curcumin is effective in treating IBD and can also help maintain its remission.
Understanding the Taste: Turmeric’s Role
In this recipe the turmeric taste is very subtle and hardly noticeable. But if you are someone who isn’t sure if they like the taste of turmeric, start small when first introducing it. For example, you could start by adding half the amount that the recipe calls for and add another anti-inflammatory seasoning to create more flavor as needed.
Is Gluten-Free
Although Crohn’s and Celiac disease are different, some individuals with IBD may experience sensitivities or intolerances to foods that contain gluten. Additionally, some of the IBD therapeutic diets, such as the IBD-AID Diet emphasizes the avoidance of wheat to help a sensitive gut recover. Therefore, some people with Crohn’s or colitis may benefit from limiting their gluten consumption, especially during a flare up.
Isn’t Ultra-Processed
In recent times, developing nations have witnessed a swift increase in the incidence of Inflammatory Bowel Disease. New findings indicate that the consumption of processed foods and food additives may contribute to the susceptibility and persistence of Crohn’s disease and ulcerative colitis.
Low in Fiber
This recipe is carefully designed for individuals who may require a lower-fiber diet, as recommended by healthcare professionals for managing conditions like a stricture or during an IBD flare-up to provide temporary relief from digestive discomfort and help regulate stool output.
Each serving of this recipe contains 3 grams of dietary fiber. The oats are finely ground to improve digestibility, offering a more gut-friendly option while maintaining the delicious flavor and nutritional value you expect.
How to Make Gluten-Free Turmeric Chicken Nuggets
Blend rolled oats, turmeric powder, sea salt, and black pepper in a food processor until they reach a flour-like consistency. Toss cubed chicken breast in avocado oil, coat with the oat mixture, then place on a parchment-lined baking sheet. Bake the nuggets, let them cool slightly, then serve on plates, and enjoy!
Nutrition in Chicken Nuggets
This easy recipe is friendly to many dietary restrictions. It is:
- gluten-free
- dairy-free
- corn-free
- egg-free
- Low FODMAP
- low glycemic
- nightshade-free
- nut-free
- legume-free
- soy-free
Gluten-Free Turmeric Chicken Nuggets
Equipment
- parchment paper
- Baking Sheet Pan
- Food Thermometer
Ingredients
- 1 cup Oats rolled
- 2 Tbsp Turmeric
- 1/4 tsp Sea Salt
- 1/4 tsp Black Pepper
- 1 lb Chicken Breast boneless, cubed
- 1 Tbsp Avocado Oil
Instructions
- In a food processor blend the rolled oats, turmeric powder, sea salt and black pepper until a flour-like consistency forms.
- In a separate bowl, toss the cubed chicken breast in the avocado oil until evenly distributed. Pour the oat mixture over the chicken and toss until the chicken is coated.
- Place the chicken strips on the parchment-lined baking sheet and cook for 25-30 minutes, until the chicken reaches an internal temperature of 165°F (74°C).
- Remove and allow the nuggets to cool slightly. Divide between plates and enjoy!
Notes
Refrigerate in an airtight container for up to five days. Serving Size
One serving is equal to approximately five nuggets. Make it Vegan
Use cauliflower florets instead and bake them in the oven for 25 to 30 minutes.
Nutrition
Take Home Message
This Gluten-Free Turmeric Chicken Nugget recipe provides a simple and nutritious meal or appetizer, suitable for those with IBD. This recipe is a great addition to an IBD-friendly diet. This recipe is naturally gluten-free, dairy-free, and meets many other dietary restrictions, yet still tastes amazing.
More Gluten-Free Recipes
Looking for more gluten-free Crohn’s disease- and ulcerative colitis-friendly recipes? Try these delicious options:
- Asparagus & Mushroom Frittata (Gluten-Free)
- Salmon & Veggie Skewers with Herbed Yogurt Dip
- Spiced Almond Milk Smoothie
References
- Sharifi-Rad J, Rayess YE, Rizk AA, Sadaka C, Zgheib R, Zam W, Sestito S, Rapposelli S, Neffe-Skocińska K, Zielińska D, Salehi B, Setzer WN, Dosoky NS, Taheri Y, El Beyrouthy M, Martorell M, Ostrander EA, Suleria HAR, Cho WC, Maroyi A, Martins N. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020 Sep 15;11:01021. doi: 10.3389/fphar.2020.01021. PMID: 33041781; PMCID: PMC7522354.
- Lin Y, Liu H, Bu L, Chen C, Ye X. Review of the Effects and Mechanism of Curcumin in the Treatment of Inflammatory Bowel Disease. Front Pharmacol. 2022 Jun 20;13:908077. doi: 10.3389/fphar.2022.908077. PMID: 35795556; PMCID: PMC9250976.
- University of Massachusetts Medical School. IBD-AID Diet. University of Massachusetts Medical School. Available at: https://www.umassmed.edu/nutrition/ibd/ibdaid/. Accessed January 18, 2024.
- Ferenc K, Jarmakiewicz-Czaja S, Filip R. Components of the Fiber Diet in the Prevention and Treatment of IBD—An Update. Nutrients. 2023; 15(1):162. https://doi.org/10.3390/nu15010162
- European Federation of Crohn’s & Ulcerative Colitis Associations. World IBD Day Report 2018. EFCCA; 2018. Available at: https://www.efcca.org/sites/default/files/worldibddayreport_2018web.pdf. Accessed January 18, 2024.
- Trakman GL, Lin WYY, Hamilton AL, Wilson-O’Brien AL, Stanley A, Ching JY, Yu J, Mak JWY, Sun Y, Niu J, et al. Processed Food as a Risk Factor for the Development and Perpetuation of Crohn’s Disease—The ENIGMA Study. Nutrients. 2022; 14(17):3627. https://doi.org/10.3390/nu14173627
- Crohn’s & Colitis Foundation. Strictures. Crohn’s & Colitis Foundation. Available at: https://www.crohnscolitisfoundation.org/emr/emr-ibd-education-tool/strictures. Published November 28, 2018. Accessed January 18, 2024.
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