Healthy Swaps / Whole Grain

Healthy Chicken Nuggets with Caramelised Soy


The Chicken

2 chicken breasts

1 cup rice flour

2 eggs

⅔ cup mix of oats, sunflower seeds and sesame seeds, seasoned with ½ tsp salt

½ tsp ground black pepper

The Sauce

1 tsp avocado oil

4 cloves garlic, finely chopped

½ thumb sized piece ginger, finely chopped

4 large dried red chilies

2 tbsp light soy sauce

1 tbsp dark soy sauce

1 tsp rice vinegar

1 tbsp honey

1 tbsp toasted sesame seeds


The Chicken

Have the rice flour ready on a tray. Beat the eggs well in large bowl / a separate small tray. Place mix of oats, sunflower seeds and sesame seeds together and season with sea salt and black pepper together in a third tray, ready for for chicken nuggets.

Now slice the chicken breast into nugget size pieces and then ‘pané’ the chicken nuggets by dipping them into the rice flour first (fully cover each piece and then flick lightly to dust off an excess), followed by the egg, and then wrap the seasoned seed mix round the pieces until each nugget is fully covered. Place on a roasting tray and brush lightly with some avocado or vegetable oil.


Preheat the oven to 210℃. Once the oven is preheated place the chicken nuggets in the oven for 15 minutes until golden brown.

For the sauce, heat 1 tsp avocado oil in a wok or frying pan to a high heat. Stir-fry the ginger and garlic and the dry red chillies for 20–30 seconds and then immediately pour the rest of the sauce ingredients into the wok. Bring to a vigorous boil and cook for 20–30 seconds. Set aside ready as a dipping sauce.