PF
A close-up view of delicious crispy breaded chicken nuggets in a bowl, perfect for snacking.
Stovetop~40 minComplexity

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. 1Cut the chicken breasts into bite-sized nugget pieces (roughly 1½–2 inches). Season all pieces evenly with salt and pepper.
  2. 2In a shallow bowl, whisk together the flour, garlic powder, sugar, cayenne pepper, paprika, salt, and pepper. In a separate shallow bowl, beat the eggs with the buttermilk, then whisk in the remaining flour, garlic powder, sugar, cayenne pepper, salt, pepper, and baking soda until smooth.
  3. 3Working in batches, dip the chicken pieces into the wet buttermilk mixture, then dredge thoroughly in the dry flour mixture, pressing gently so the coating adheres. Place coated pieces on a clean plate.
  4. 4Pour the vegetable oil into a large, heavy pot and attach a deep-fry thermometer to the side. Heat over medium-high heat until the oil reaches 325°F (about 8–10 minutes).
  5. 5Working with 6–8 pieces at a time, carefully place the coated chicken into the hot oil. Cook for 3–4 minutes, turning halfway through, until deep golden brown and the internal temperature reaches 165°F on an instant-read thermometer. Transfer cooked nuggets to a paper-towel-lined plate using a slotted spoon.
  6. 6Repeat step 5 with remaining chicken pieces until all are cooked.
  7. 7Divide the warm chicken nuggets evenly into 4 airtight containers while still warm. Cool to room temperature before sealing.
  8. 8Store in the refrigerator for up to 4 days. Serve with ranch dressing, 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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