Chicken Nuggets
Each serving of these Chicken Nuggets provides 38g protein and 552 calories — a solid protein-to-calorie ratio for snacking between meals. Quick stovetop prep yields 4 servings, fitting easily into a busy training day without disrupting your schedule. Use these to bridge gaps between main meals while staying on track with your daily protein target.
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
- •2% Milk(30g)
- •Bread Crumbs, Panko, Dry(240g)
- •Cornmeal, Yellow, Dry(60g)
- •Paprika, Ground(8g)
- •Garlic powder(3g)
- •Onion powder(3g)
- •¼ teaspoon kosher salt (plus a few pinches)
- •Nonstick spray or olive oil mister
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Place a rack in the center of your oven and preheat to 400°F. Line a large rimmed baking sheet with parchment paper.
- 2In a large ziptop bag or a bowl, place the chicken pieces. Add the flour and coat the chicken as evenly as possible, either by sealing the bag and shaking, or stirring with a large spoon.
- 3In a medium, shallow bowl (a pie dish works well), beat the egg and milk. In a second shallow bowl, stir together the Panko, cornmeal, paprika, garlic powder, onion powder, and salt.
- 4Bread the chicken: Working in batches, dredge the floured chicken in the egg mixture, then the Panko mixture, shaking off the excess flour and egg as you go and lightly pressing the Panko mixture as needed so the crumbs adhere. Arrange the breaded chicken pieces in a single layer on the prepared baking sheet.
- 5Mist the tops of the chicken with nonstick spray. Bake for 9 minutes, then remove from the oven and flip the pieces over. Mist the tops with spray, then return to the oven and continue baking until the chicken is cooked through, about 6 to 7 minutes more—the pieces should no longer look pink in the center when cut in half. Immediately sprinkle with a small pinch of additional salt. Enjoy with your favorite nugget dipping sauces.
Nutrition — Per Serving
552
calories
38g
protein
7g
fat
- Carbohydrates
- 81g
- Saturated fat
- 1.6g
- Sodium
- 498 mg
- Dietary fiber
- 5.0g
4 servings per batch · ~230g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Nuggets have per serving?
Each serving contains 38g of protein and 552 calories with 7g fat and 81g carbs. The protein-to-calorie ratio is solid, though the carb content is elevated for a snack item.
How long does Chicken Nuggets take to make?
This recipe qualifies as quick prep on the stovetop and batch-produces 4 servings at once, making it efficient for prepping multiple days of snacks or between-meal protein hits. Minimal active cooking time required.
Is Chicken Nuggets good for muscle gain?
At 38g protein and 552 calories per serving, these nuggets work well as a post-workout snack or meal addition during a muscle gain phase. The 81g carbs provide glycogen replenishment to support training intensity.
