Ideas for Gluten-Free Breading
Ali Segersten
I have been asked a number of times for ideas to bread chicken breasts, fish, and vegetables - gluten-free.
Tonight I thought I would offer some ideas on this topic, some of my own and some gleaned from my fellow foodies.
Tom was in Seattle this evening doing a food demo and talk at the IBS Treatment Center. So what is a mom of four little ones to do when dad is out of town? Make dinner quick and without a fuss. Yesterday I walked to the grocery store with the boys in the baby jogger (which is not all that close to our house) and bought organic fruit, cat food, and a few organic chicken breasts. Okay, I know Michael Pollan does not approve of Rosie's Organic chicken breasts; if you have read the Omnivore's Dilemma you'd know why. But the thought of thawing out one of my local, organic, pastured chickens sounded like too much of a hassle. Then to remove the breasts from the bone, no thank you. I just don't have time.
I cooked a pot of quinoa, sliced up two chicken breasts, and had the girls pick some greens from the garden in no time.
To make it really easy and fast, I breaded the chicken in a non-traditional way: place all of the ingredients over the sliced chicken breasts and toss together! I made sure my chicken breast slices were wet (with water) before adding these ingredients. This helps the flour adhere to the meat.
Here is the combo I used tonight:
- superfine sweet rice flour
- sea salt
- dried oregano
- dried thyme
- onion powder
- paprika
- black pepper
Other Ideas for Gluten-Free Breading:
- Polenta (coarsely ground cornmeal) ground in the food processor with your choice of dried herbs and salt
- Corn flour
- Sweet rice flour
- Brown rice flour
- Crushed corn chips (or potato chips)
- Crushed Brown Rice Crispy Cereal
- Crushed corn flakes
- Bread crumbs made from dried out GF bread slices (pulse dried bread slices in a food processor to get crumbs)
- Coconut flour
- Shredded coconut
Methods for breading:
There are a few methods for breading. Some chefs like to toss the food (meat, fish, tofu, veggie) in a starch such as arrowroot powder and then do an egg wash, then, finally toss to coat in the breading of choice.
I have done it this way with great results (an egg-free version): Toss your food item in a thick non-dairy milk (or dairy if you prefer), then toss in an egg-free wash made up of a semi-thick mixture of water and arrowroot powder, and then finally toss in the breading of your choice.
To sum it all up:
- Choose your breading and pulse it in the food processor with salt, pepper, and your choice of herbs and spices. Set aside in a large bowl.
- Dip your food into a dry starch or thick milk.
- Then dip your food into an egg wash or arrowroot (egg-free) wash.
- Finally, dip your food into the breading of your choice.
- If using the stove, have your pan hot and ready (wait to add the oil until you are ready). I use grapeseed oil, avocado oil, or coconut oil for cooking at higher temperatures.
- If baking, make sure your oven is preheated and your pan is ready.
Please let us know if you have anything to add to the breading list in the comments section below. I am sure there are more options that I am not thinking of. Thanks and Happy Cooking!
About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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