Gluten free diets have become increasingly popular in recent years, with more and more people avoiding gluten for health or personal reasons. For those who love chicken nuggets but need to follow a gluten free diet, a common question is whether major chicken producers like Tyson offer gluten free options.
What is gluten and why do some people need to avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health issues like inflammation, fatigue, and damage to the small intestine.
It’s estimated that about 1% of Americans have celiac disease, while 6-7% have a gluten sensitivity. For these individuals, following a strict lifelong gluten free diet is important to manage symptoms and prevent complications.
Do traditional chicken nuggets contain gluten?
Most traditional chicken nuggets are not gluten free. Here are some of the reasons why:
- Breading/batter – The coating used to bread chicken nuggets often contains wheat flour, which has gluten.
- Binders – Binders like wheat starch may be used to help hold the nugget together.
- Flavorings – Soy sauce, malt vinegar and other gluten containing ingredients are sometimes used for flavor.
- Shared equipment – Even if a nugget has no gluten ingredients, cross-contact is likely on shared equipment.
For these reasons, people who need to follow a gluten free diet have typically avoided conventional chicken nuggets and tended to choose naturally gluten free foods instead.
Do any major chicken brands make gluten free nuggets?
In recent years, some major chicken producers have begun offering gluten free options to cater to growing demand:
Tyson
– In 2016, Tyson Foods introduced gluten free chicken nuggets under their All Natural Simply brand. They are made with all natural ingredients and contain no artificial colors, flavors or preservatives.
Perdue
– Perdue Short Cuts chicken breast chunks are marketed as gluten free. They contain chicken breast meat, water, sea salt and vinegary.
Foster Farms
– Foster Farms makes gluten free corn dog nuggets, which feature chicken, whole grain corn batter, water, corn meal and seasonings. They contain no artificial ingredients.
So in summary, yes – some of the major chicken producers like Tyson, Perdue and Foster Farms do offer gluten free nugget options made with simple, natural ingredients and no gluten-containing additives.
What steps do brands take to make gluten free nuggets?
There are a few key steps brands making gluten free nuggets follow:
- Use gluten free ingredients – All ingredients, including coatings, binders and flavorings must be free of wheat, barley, rye and derivatives.
- Dedicated facilities/equipment – Dedicated gluten free facilities and equipment are used to prevent cross-contact.
- PCR testing – Finished products are PCR tested to validate they contain less than 20ppm of gluten.
- GMPs – Good manufacturing practices are followed to prevent cross-contact at all stages.
Adhering to these strict standards allows brands to offer chicken nuggets that are safe for gluten free diets.
What ingredients are used in gluten free chicken nuggets?
While ingredients vary by brand, here are some common ingredients used in gluten free chicken nuggets:
Chicken
– Boneless, skinless chicken breast is typically used. Using plain chickenbreast meat avoids other ingredients that may contain gluten.
Coatings
– Rice flour, corn flour, potato starch and chickpea flour are gluten free options for breading and batter coatings.
Binders
– Binders like egg whites, potato starch, tapioca starch or xanthan gum help hold the nugget together.
Flavors
– Spices, garlic powder, onion powder and salt are often used for flavor. Some brands use simple ingredients lists with minimal seasoning.
Carefully choosing all gluten free ingredients is critical for producing nuggets suitable for gluten free diets.
Nutritional profile of gluten free chicken nuggets
The nutrition of gluten free nuggets from Tyson, Foster Farms and other leading brands is similar to traditional nuggets, though it can vary somewhat depending on the specific ingredients used:
| Nutrient | Per 3oz Serving |
|---|---|
| Calories | 140-170 |
| Protein | 12-15g |
| Fat | 5-8g |
| Carbs | 10-15g |
The protein comes from the chicken, while the carbs and fat primarily come from the gluten free coatings used. Some of the gluten free options may have slightly more fat or carbs than traditional nuggets if the recipe uses more oil,eggs or starch to compensate for the lack of gluten.
Cost of gluten free vs regular chicken nuggets
Gluten free chicken nuggets often cost more than conventional nuggets – typically about 1.5 to 2 times as much per pound. Here are some of the factors contributing to the higher cost:
- Special facilities – Dedicated equipment and facilities are required.
- Ingredients – Gluten free flours and starches cost more than wheat flour.
- Lower demand – The market size for gluten free options is still relatively small.
- Testing – Extensive testing for gluten is done, increasing costs.
However, as demand rises and processes improve, the price difference between gluten free and regular nuggets may decrease over time.
Where can you buy gluten free chicken nuggets?
Here are some places you can typically find gluten free chicken nuggets for sale:
- Grocery stores – Many chains like Kroger, Publix and Albertsons stock them in the frozen section.
- Online stores – Tyson, Foster Farm, Perdue and other brands sell them through their websites.
- Amazon – A variety of gluten free nugget brands can be ordered through Amazon.
- Big box stores – Retailers like Target, Walmart and Costco often carry gluten free nuggets.
- Natural food stores – Stores like Whole Foods and Sprouts have gluten free options.
Gluten free nuggets may not be as widely available as traditional nuggets, but they can be found in many major retailers online and in stores.
What do reviewers say about the taste?
Reviews on the taste of gluten free chicken nuggets are generally positive. Most reviewers say the taste and texture is quite close to traditional nuggets. Here’s a sampling of what reviewers are saying:
- “These Tyson gluten free nuggets taste just like ‘normal’ nuggets! My family couldn’t tell the difference.”
- “I tried the Perdue Short Cuts chunks and was pleasantly surprised. The breading has a nice flavor and crunch.”
- “My gluten free kids love the Foster Farms corn dog nuggets. I never would have known they were gluten free if not for the packaging.”
- “I’d give the flavor of these gluten free nuggets 4 out of 5 stars. They’re crispy and delicious.”
While some minor differences in taste may be noticed, most agree the top brands of gluten free nuggets are similar enough in taste and texture to satisfy any chicken nugget craving.
Are gluten free chicken nuggets healthier?
There are some potential health advantages to choosing gluten free nuggets over traditional nuggets, including:
- No wheat – Those sensitive to wheat do better without it.
- Potentially less processed – Some brands use simple, whole food ingredients.
- Nutritional options – Brands like Perdue offer higher protein, lower carb options.
However, gluten free chicken nuggets are still considered a processed food and are not necessarily encouraged as part of an overall healthy diet. Some factors to consider:
- Still high in sodium – Gluten free nuggets contain around 300-600mg sodium per serving.
- Coating/breading – The coating, even if gluten free, is still refined carbohydrate.
- Fried food – Nuggets are a fried food, which may have negative health impacts if consumed in excess.
So while gluten free nuggets eliminate concerns around gluten, they do not provide the complete nutritional benefits of an unprocessed whole food diet.
Are there any drawbacks to gluten free chicken nuggets?
While gluten free nuggets allow those with gluten restrictions to enjoy a popular food, there are some potential drawbacks to be aware of:
- Cost – Gluten free nuggets tend to cost significantly more than traditional nuggets.
- Availability – They may not be widely available in all stores and markets.
- Differences in taste/texture – While slight, some taste and texture differences from traditional nuggets may be noticed.
- Nutritionally similar – Aside from being gluten free, their nutrition profile is comparable to traditional nuggets.
- Risk of cross-contact – Even certified gluten free nuggets have a small risk of gluten exposure.
While these drawbacks are relatively minor, they are points to consider, especially for people with celiac disease who cannot tolerate any gluten exposure.
Should you choose gluten free or traditional chicken nuggets?
Choosing between gluten free and traditional chicken nuggets comes down to your own dietary needs and preferences:
Gluten free advantages:
- Safe for those with celiac disease or gluten sensitivity
- Can satisfy nugget cravings on a gluten free diet
- Offer similar taste to traditional nuggets
Traditional advantages:
- More affordable cost
- Readily available in most grocery stores
- Preferred taste for some
In general, those adhering to a gluten free diet will want to choose certified gluten free nuggets from reputable brands. People without gluten concerns may opt for cheaper, more convenient traditional nuggets. However, even those without celiac disease may find they feel better avoiding gluten.
The bottom line
Major chicken producers like Tyson, Foster Farms and Perdue now offer gluten free chicken nuggets that provide a safe, tasty option for those on gluten free diets. While more expensive and less available than traditional nuggets, the top brands of gluten free nuggets mimic both the flavor and texture of conventional nuggets quite well. People managing celiac disease or gluten sensitivity can feel confident enjoying these options, allowing them to partake in the popular chicken nugget food craze.
