
Air Fryer Chicken Nuggets
These Air Fryer Chicken Nuggets deliver 39g protein and 525 calories per serving — a substantial snack option for hitting daily targets. Four servings cook quickly on the stovetop, making this a reliable intermediate meal between main courses when your macros require a second protein hit.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Flour, All-Purpose, White(120g)
- •Egg, Whole, Large
- •Skim Milk(30g)
- •Bread Crumbs, Panko, Dry(120g)
- •Bread Crumbs, Panko, Dry(120g)
- •Paprika, Ground(8g)
- •¼ teaspoon kosher salt
- •Nonstick spray or olive oil mister
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Pat the chicken breast dry with paper towels, then cut into bite-sized nugget pieces. Place the flour in a gallon-sized ziptop bag, add the chicken pieces, seal, and shake until evenly coated.
- 2In a shallow bowl, whisk together the eggs and skim milk. In a second shallow bowl, combine the panko breadcrumbs and paprika. Line a baking sheet with parchment paper and set nearby.
- 3Working with a few chicken pieces at a time, dip each floured piece into the egg mixture, then coat thoroughly in the panko mixture, patting gently to help it adhere. Shake off excess and transfer to the prepared baking sheet. Repeat until all pieces are breaded.
- 4Preheat your stovetop to medium-high heat and add enough oil to a large skillet to reach about ¼ inch depth. Once the oil shimmers and reaches approximately 350°F (test with a small bread cube—it should brown in about 60 seconds), carefully add the chicken nuggets in a single layer without crowding.
- 5Cook for 3–4 minutes until the bottom is golden brown, then flip each piece and cook for another 3–4 minutes until the other side is golden brown and the internal temperature reaches 165°F when checked with an instant-read thermometer.
- 6Transfer the cooked nuggets to a paper towel-lined plate to drain briefly, then divide evenly into 4 airtight containers while still hot.
- 7Repeat steps 4–5 with any remaining batches of chicken nuggets, adding fresh oil as needed to maintain the proper depth.
- 8Store containers in the refrigerator for up to 4 days. Reheat in a 350°F oven for 5–7 minutes until warmed through.
Nutrition — Per Serving
525
calories
39g
protein
9g
fat
- Carbohydrates
- 70g
- Saturated fat
- 2.7g
- Sodium
- 520 mg
- Dietary fiber
- 4.2g
4 servings per batch · ~213g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Air Fryer Chicken Nuggets have per serving?
Each serving contains 39g of protein and 525 calories, with 9g fat and 70g carbs providing a carb-forward macro profile. This is one of the higher-carb chicken preparations in the PrepForge library.
How long does Air Fryer Chicken Nuggets take to prep?
Quick prep time yields 4 servings per batch, giving you four ready-to-eat portions that work well for post-workout snacks or quick lunches during the week.
Is Air Fryer Chicken Nuggets good for muscle gain?
At 39g protein and 525 calories with 70g carbs, this recipe is well-positioned for muscle gain phases where carbohydrate intake matters for training performance and recovery. The carb-to-protein ratio supports glycogen replenishment without excess fat.
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