A plate of crispy fried chicken strips and nuggets served on a paper-lined dish.

Stovetop~40 minComplexity

Chicken Nuggets

Name: Chicken Nuggets
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Cuisine: american
Ingredients: Chicken breast, raw, boneless skinless; Flour, all-purpose, white; Egg, whole, large, raw; Milk, 2% reduced fat; Bread crumbs, panko, dry; Cornmeal, yellow, dry; Paprika, ground; Garlic powder; Onion powder; ¼ teaspoon kosher salt (plus a few pinches); Nonstick spray or olive oil mister

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.

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Ingredients

4 servings

•
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

1Cut the chicken breast into bite-sized nugget pieces (roughly 1–1.5 inches).
2Set up a breading station with three shallow bowls: combine the flour in the first bowl; whisk together the eggs and milk in the second bowl; mix the panko breadcrumbs, cornmeal, paprika, garlic powder, and onion powder in the third bowl.
3Working in batches, coat each chicken piece in flour, shake off excess, dip into the egg mixture, then press into the panko mixture until fully coated. Arrange coated pieces in a single layer on a large plate or cutting board.
4Heat 2 tablespoons oil in a large skillet over medium-high heat for 2–3 minutes until shimmering.
5Working in batches to avoid crowding, place chicken nuggets in the hot skillet and cook 3–4 minutes per side over medium-high heat until golden brown and the internal temperature reaches 165°F when checked with a meat thermometer.
6Transfer cooked nuggets to a paper towel-lined plate to cool slightly.
7Once all batches are cooked, divide the chicken nuggets evenly into 4 airtight containers while still warm, then seal and refrigerate for up to 4 days.
8Reheat in a 350°F oven for 5–7 minutes until warmed through, or enjoy cold straight from the container.

Nutrition — Per Serving

552

calories

38g

protein

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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Common questions

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.