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 pieces dry then place in a gallon-sized ziptop bag with the flour. Seal and shake the bag so the chicken is evenly coated.
- 2In a shallow bowl (I use a pie dish) beat the egg and milk together. In a second shallow bowl, stir together the panko, breadcrumbs, paprika, and salt. Line a baking sheet with parchment paper as a landing area and keep it nearby.
- 3Coat the chicken pieces: Working a few at a time, dip each piece of floured chicken into the egg mixture, then into the breadcrumb mixture, patting it gently as needed to adhere. Shake off excess.
- 4Transfer the chicken to the prepared baking sheet. Repeat with remaining pieces.
- 5If you’d like to keep the chicken warm between batches, turn a regular oven to 250°F. Spray the air fryer basket with cooking spray or oil, then add chicken pieces in a single layer so that they are not touching. Generously spray the top of the chicken nuggets.
- 6Air fry the chicken nuggets at 400°F for 7 to 9 minutes, pulling out the air fryer basket and flipping the pieces over once halfway through. (The chicken should register at least 165°F on an instant read thermometer and the outsides will be golden brown and crisp.) Repeat with remaining chicken nuggets, keeping them warm in the oven between batches as desired. Enjoy hot.
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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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.
