Homemade Chicken Nuggets, Sweet Potato Fries & Ketchup (No Seed Oils)
Homemade Chicken Nuggets
Serves 4 | Prep: 15 min | Cook: 20 min
Ingredients
Chicken:
1.5 lbs boneless skinless chicken thighs, cut into nugget-sized pieces
Dry Mix:
¾ cup einkorn flour (plus extra for dusting)
2 tbsp wheat bran
2 tbsp cornstarch
½ tsp baking powder
1 tsp salt
1 tsp paprika
1 tsp garlic powder
½ tsp black pepper
Wet Batter:
1 egg
1 tbsp heavy cream (or half & half, or full fat milk)
For pan frying:
2 tbsp butter
Instructions
Pat chicken dry with a paper towel to remove excess moisture. Cut into evenly-sized nugget pieces.
In a bowl, whisk together all dry mix ingredients. In a separate bowl, whisk egg and heavy cream.
Lightly dust chicken pieces with einkorn flour.
Set up your assembly line: chicken → wet batter → dry mix → lined baking sheet.
Dip each piece in egg wash, coat in dry mix, and place on the tray.
Brush the tops with additional egg wash for a golden crust.
Air Fryer Method: Cook at 400°F for 15–20 minutes, flipping halfway, until internal temp reaches 165°F.
Pan Fry Method: Melt butter in a cast iron skillet over medium-high heat. Cook nuggets 4–5 minutes per side until golden brown and internal temp reaches 165°F.
Taylor's Tips:
Chicken thighs are more affordable and juicy — but any boneless chicken works.
Einkorn flour is lower in gluten, never hybridized, and has a lower glycemic index than regular flour.
The wheat bran adds hidden fiber — kids won't notice!
Japanese Sweet Potato Fries
Serves 4 | Prep: 10 min | Cook: 45 min
Ingredients
2 medium Japanese sweet potatoes
2–3 tbsp olive oil
1 tsp salt (don't skimp!)
1 tsp garlic powder (or onion powder)
Instructions
Preheat oven to 425°F.
Cut each sweet potato in half lengthwise. Cut each half into wedges, then slice wedges again into long, thick fry shapes.
Transfer to a bowl. Drizzle generously with olive oil and salt. Add garlic powder and toss with your hands to coat evenly.
Spread in a single layer on a baking sheet — don't overcrowd or they'll steam instead of crisp.
Bake for 45 minutes, flipping once halfway through, until golden and crispy on the edges.
Taylor's Tips:
Japanese sweet potatoes have a drier, starchier texture than orange sweet potatoes — they get crispier in the oven.
A single layer on the pan is key for crispy fries!
4-Ingredient Homemade Ketchup
Makes ~½ cup | Prep & Cook: 5 min
Ingredients
¼ cup tomato sauce (from a can)
1 tbsp pure maple syrup (adjust to taste)
1 tsp apple cider vinegar (adjust to taste)
¼ tsp garlic powder
Pinch of salt
Instructions
Combine all ingredients in a small bowl and stir to combine.
Taste and adjust — more maple syrup for sweetness, more vinegar for tang, more salt as needed.
Store in the fridge for up to 1 week.
Taylor's Tips:
This takes less than 5 minutes and tastes shockingly close to the real thing — without the high fructose corn syrup.
Double or triple the batch and keep it in a jar in the fridge all week.
