Rosemary Chicken Nuggets with Roasted Zucchini and Carrots
Tender rosemary-scented chicken strips roast alongside sweet carrots and golden-edged zucchini, ready for dipping or picking up.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Keto
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- Gluten-free dairy-free
Plan it for your familyFree on iPhone, Android and the web.
Ingredients
- 680 g boneless skinless chicken thighs, cut into nugget-size strips
- 3 medium zucchini, cut into thick half-moons
- 3 medium carrots, peeled and cut into thin batons
- 2 tbsp olive oil
- 2 cloves garlic, finely grated
- 1 tbsp fresh rosemary, finely chopped
- 1 tsp lemon zest
- ¼ tsp salt
Method
- Heat the oven to 425°F and line a rimmed tray.
- Toss the carrots with half the oil and roast until tender.10 min timer
- Stir garlic, rosemary, lemon zest and salt into remaining oil.
- Coat chicken and zucchini; set the kids' share aside.Kids’ plate comes out here
- Roast on the tray until vegetables brown and chicken reaches 165°F.20 min timer
Kids’ plate: Chicken nuggets
On the plate: Plain rosemary chicken strips with soft roasted carrot batons and zucchini half-moons.
Make it a game: Make a little garden with the carrot batons and zucchini moons. Pick which piece the chicken will visit next.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Chicken, zucchini, carrots, olive oil, garlic and rosemary; no grains, soy or nightshades.
- Hashimoto's thyroiditis: No gluten-containing grains, soy, seaweed or kelp; the chicken and vegetables are simply seasoned.
- Pregnant: Chicken and vegetables are roasted, with no raw, unpasteurised or alcoholic ingredients.
- Toddler (1–3): Soft roasted carrots and small chicken strips make this easy to pick up.
- Kid (4–12): Plain chicken strips and familiar roasted vegetables keep the plate simple.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Keto recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, Gluten-free dairy-free recipes.