With the rising popularity of plant-based diets and food allergies, many people are looking for vegan chicken nugget options that are also gluten-free. For those avoiding gluten, whether due to celiac disease or gluten sensitivity, finding tasty vegan nuggets that don’t contain wheat, barley or rye can be a challenge. The good news is that as demand increases, more and more brands are formulating gluten-free vegan nuggets, tenders and patties.
What is gluten and why avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For most people, gluten doesn’t pose a health risk. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. Consuming gluten can cause a variety of gastrointestinal and other symptoms. The only treatment is following a strict lifelong gluten-free diet.
While many associate gluten-free eating with a fad diet, for those with medical needs, adhering to a gluten-free diet is essential to managing their health and quality of life. This means reading labels carefully and avoiding any products containing wheat, barley, rye and related grains.
Why choose vegan nuggets?
In additional to being gluten-free, vegan nuggets offer several advantages:
- Plant-based options avoid animal welfare concerns associated with factory farming.
- Vegan nuggets are cholesterol-free since they contain no animal products.
- Studies show plant-based diets reduce risk of heart disease, diabetes and certain cancers.
- Environmental benefits include less land, water and fossil fuels to produce plant vs. animal foods.
What to look for in gluten-free vegan nuggets
When evaluating which brand of vegan nuggets best fits your gluten-free needs, here are some factors to consider:
- Ingredients – Carefully check the ingredients list and nutrition facts. Make sure no wheat, barley, rye or malt is included. Watch out for cross-contamination with gluten-containing grains during manufacturing.
- Certifications – Look for gluten-free certifications from organizations like the Gluten-Free Certification Organization (GFCO) or Celiac Support Association (CSA). This ensures strict standards to keep products gluten-free.
- Allergens list – The product packaging should clearly list major food allergens including wheat. Make sure none are included.
- Manufacturing – Choose brands that use dedicated gluten-free facilities and equipment to avoid cross-contamination.
- Taste and texture – Make sure you like the flavor and crispiness. Look for nuggets with a whole food-based, non-GMO ingredient list.
Checking reviews from other gluten-free consumers can provide helpful insight into how well a product meets dietary restrictions.
Reviews of popular gluten-free vegan nugget brands
Here is a comparison of some top brands offering gluten-free vegan chicken-style nuggets, tenders and patties:
| Brand | Highlights | Ingredients | Certifications |
| Alpha Foods | Non-GMO, high protein | Pea protein isolate, vegetable oil, contains soy | Gluten-free certified |
| Beyond Meat | Closely mimics chicken flavor and texture | Pea protein isolate, rice flour, contains soy | Gluten-free certified |
| Quorn | Variety of frozen options | Myco-protein fungus, egg white, milk ingredients | Not gluten-free certified |
| Morningstar Farms | Budget friendly | Soy protein concentrate, corn flour, potato starch | Not gluten-free certified |
| Gardein | Widely available | Soy protein, wheat starch | Not gluten-free |
As the chart shows, some popular mainstream brands that offer meatless nuggets contain gluten or produced in facilities with wheat. So checking labels and certifications is important. Alpha Foods and Beyond Meat emerge as two of the top contenders for gluten-free vegan nuggets.
Alpha Foods nuggets
Alpha Foods offers both chicken-style nuggets and tenders that are certified gluten-free. Their nuggets are also non-GMO, soy-free, nut free and Kosher.
Ingredients: Water, pea protein isolate, expeller pressed canola oil, rice flour, contains 2% or less of: rice starch, yeast extract, onion powder, natural flavors, potato starch, potassium chloride, beetroot fiber, salt, potassium acetate, culture.
The nuggets are made from a blend of pea protein, a complete vegetarian protein source, and rice flour. They have a crispy breading and savory taste. With 18g of protein per serving, they offer more protein than many gluten-free options.
Reviews praise the Alpha Foods nuggets for their similarity to actual chicken nuggets in taste and texture. They brown up nicely in the oven or air fryer. One downside is they contain soybean oil, though it is not a main ingredient. Alpha Foods nuggets are relatively affordable and available at many mainstream grocery stores.
Pros
- Non-GMO and gluten-free certified
- Free of major allergens like soy, nuts and dairy
- Clean ingredient list
- High in plant-based protein
- Oven bakes crispy with tender interior
Cons
- Contains soybean oil
- Only Original flavor currently available
- Not as widely available as some brands
For shoppers needing gluten-free vegan nuggets, Alpha Foods provides a tasty option safe for those with celiac disease or gluten intolerance. Their nuggets are a smart choice for schools, parents and kids given they avoid major allergens.
Beyond Meat nuggets
Beyond Meat is known for its impressively meat-like burger patties and sausages. The company now applies its innovative approach to gluten-free vegan chicken tenders and nuggets.
Ingredients: Water, pea protein isolate, rice flour, bamboo fiber, methycellulose, seasoning (rice starch, salt, yeast extract, onion powder, garlic powder, red bell pepper powder), expeller pressed canola oil, rice starch, maltodextrin, dried yeast, natural flavor, turmeric oleoresin.
The nuggets are made with Beyond Meat’s proprietary protein blend of pea protein isolate and rice flour. They are finely textured to mimic shredded chicken meat. Beyond Meat’s products are non-GMO and free of soy, gluten, nuts and dairy.
Reviewers say Beyond Meat’s nuggets and tenders taste extremely close to real chicken, with impressive flavor and texture. They get crispy and browned in the oven or air fryer. The maltodextrin and canola oil are small drawbacks. But overall, Beyond Meat rates highly for gluten-free vegans seeking the most realistic chicken-like experience. The nuggets are moderately priced.
Pros
- Very close to actual chicken taste and texture
- Gluten-free certified production
- Non-GMO and free of common allergens
- Oven bakes up crispy and juicy
Cons
- Contains canola oil and maltodextrin
- Only one Spicy flavor currently
- More expensive than some brands
Those willing to pay a little more will be wowed by Beyond Meat’s innovative vegan gluten-free nuggets that perfectly mimic chicken. The brand is a favorite for gluten-free flexitarians seeking a near-identical chicken experience.
Other considerations
When eating gluten-free, be aware that breading and sauces paired with nuggets could add hidden sources of gluten. Make sure to use certified gluten-free versions of:
- Breading – rice flour, cornmeal, etc.
- Ketchup, BBQ sauce, ranch dressing, etc.
- Soy sauce or tamari for dipping
Also check that fryer oil used in restaurants or at home has not been cross-contaminated with gluten-containing foods. Best to use fresh oil in a dedicated gluten-free fryer.
Those with celiac disease need to be extra vigilant, as even small traces of gluten can trigger symptoms and intestinal damage. When in doubt, contact the manufacturer to ask about quality controls protecting against cross-contamination.
Conclusion
The vegan nugget options keep getting better for those avoiding gluten. Leading brands like Alpha Foods and Beyond Meat offer tasty, whole food-based gluten-free vegan chicken nuggets. Just be sure to confirm certifications, read labels and ask questions to ensure making the best choice for your individual dietary needs. Going gluten-free and vegan has never been easier or more delicious.
