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A close-up view of delicious crispy breaded chicken nuggets in a bowl, perfect for snacking.
StovetopComplexity

Chicken Nuggets

This higher-protein version delivers 56g protein and 777 calories per serving — substantial enough to function as a light meal rather than just a snack. Quick stovetop prep produces 4 servings, making it efficient for athletes who need protein without lengthy cooking. Perfect for post-workout refueling when you need calories and protein in one hit.

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Ingredients

4 servings
  • Flour, All-Purpose, White(540g)
  • Garlic powder(25g)
  • Sugar, Granulated White(15g)
  • Cayenne Pepper, Ground(5g)
  • Paprika, Ground(13g)
  • 4½ teaspoons kosher salt
  • 1¼ Teaspoons Black Pepper, Plus More To Taste
  • Egg, Whole, Large
  • Buttermilk, Cultured, Low-Fat(240g)
  • Baking soda(5g)
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Vegetable oil
  • Ranch Dressing, Regular
  • Fry sauce
  • Ketchup

Instructions

  1. 1In a shallow bowl, stir together 1½ cups of the flour, 3 teaspoons of the garlic powder, 2 teaspoons granulated sugar, ½ teaspoon of the cayenne, 2 teaspoons of the paprika, 3 teaspoons of the salt, and 1 teaspoon of the black pepper. In a separate shallow bowl, beat the egg with the buttermilk. Whisk in the remaining ¾ cup of the flour, 2 teaspoons of the garlic powder, 1 teaspoon sugar, ½ teaspoon of the cayenne pepper, ½ teaspoon of the salt, ¼ teaspoon of the black pepper and the baking soda to combine.
  2. 2Season the chicken all over with the remaining 1 teaspoon of salt and black pepper to taste. Add the chicken to the buttermilk mixture and toss to coat well.
  3. 3Set a cooling rack inside a rimmed sheet pan.
  4. 4Attach a deep-fry thermometer to the side of a large, heavy pot. Add the vegetable oil to the pot over medium-high heat. Once the oil reaches 325°F, working with 6 to 8 pieces at a time, begin removing the chicken from the wet mixture, allowing any excess to drip off. Roll it through the dry mixture, pressing to adhere. Carefully add the chicken to the hot oil, and cook, turning halfway through, until deep golden brown and the internal temperature of the chicken reaches 165°F on an instant-read thermometer, 3 to 4 minutes. Using a slotted metal spoon, transfer the chicken to the cooling rack to cool.
  5. 5Serve warm with ranch, fry sauce, and ketchup for dipping.

Nutrition — Per Serving

777

calories

56g

protein

8g

fat

Carbohydrates
117g
Saturated fat
2.0g
Sodium
491 mg
Dietary fiber
5.7g

4 servings per batch · ~381g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Nuggets have per serving?

Each serving delivers 56g of protein and 777 calories with 8g fat and 117g carbs. This is a high-protein, high-carb option suitable for fueling intense training days or caloric surplus phases.

How long does Chicken Nuggets take to make?

Quick prep on the stovetop yields 4 servings, making batch prep straightforward for stocking your week with consistent protein portions. Stovetop cooking minimizes equipment and cleanup time.

Is Chicken Nuggets good for muscle gain?

At 56g protein per serving with 777 calories and substantial carbs, these nuggets are built for a caloric surplus and muscle-building phase. The high carbohydrate content supports glycogen levels for demanding workouts.

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