Crispy Healthy Chicken Nuggets (Air Fryer or Baked)
These Crispy Healthy Chicken Nuggets pack 41g protein and 635 calories per serving, whether you air fry or bake them. Four servings ready in quick prep time means you can stock your fridge with a protein source that actually works for macro counting. Built for muscle gain without the excess calories of restaurant versions.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Egg, Whole, Large
- •Onion powder(5g)
- •Garlic powder(5g)
- •Paprika, Ground(5g)
- •Paprika, Smoked(3g)
- •1 tsp chicken salt (or kosher salt)
- •Bread Crumbs, Panko, Dry(360g)
- •Cooking spray (per 1-second spray)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Mayonnaise, Light(60g)
- •Greek Yogurt (Nonfat)(60g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •BBQ Sauce(120g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •Mustard, Yellow(60g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Honey(15g)
- •Lemon Juice, Fresh(5g)
- •¼ tsp kosher salt
Instructions
- 1Preheat the oven or Air fryer to 390°F (200°C). Line a large baking sheet with parchment paper and set aside (for oven only).
- 2In a medium-sized bowl, whisk together the egg, onion powder, garlic powder, mild and smoked paprika, and chicken salt until well combined.
- 3Add the chicken pieces to the egg mixture. Toss well to ensure every piece is fully coated in the marinade.
- 4Pour the breadcrumbs onto a separate plate. Working in batches, take a few pieces of chicken out of the bowl (allowing excess egg to drip off) and roll them in the breadcrumbs to coat evenly.
- 5oven method: Place the coated nuggets onto the prepared baking sheet, ensuring they are not touching. Spray the tops generously with cooking oil spray. Bake for 8 minutes, then flip the nuggets over and bake for another 7–10 minutes until golden and cooked through.Air fry option: Spray the nuggets with cooking oil both sides, and place them in the air fryer, make sure you leave enough space between them so the air can circulate around, you can make these in batches if your airfryer is small. Cook for 12 mins at 390°F (200°C), turning half way.
- 6Make Sauce
- 7While the nuggets are baking, whisk together the mayonnaise, Greek yogurt, BBQ sauce, yellow mustard, Dijon mustard, honey, lemon juice, and salt in a small bowl until smooth.
- 8Serve the nuggets hot with the dipping sauce on the side.
Nutrition — Per Serving
635
calories
41g
protein
14g
fat
- Carbohydrates
- 86g
- Saturated fat
- 2.6g
- Sodium
- 1330 mg
- Dietary fiber
- 6.0g
4 servings per batch · ~292g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Healthy Chicken Nuggets have per serving?
Each serving contains 41g of protein and 635 calories, with 14g fat and 86g carbs making this one of the highest-carb, highest-protein recipes in the PrepForge library. The macro split heavily favors post-workout refueling with substantial protein.
How long does Crispy Healthy Chicken Nuggets take to prep?
Quick prep using an air fryer or oven yields 4 servings, allowing batch cooking without active stovetop monitoring time. This method is efficient for producing multiple meal prep portions simultaneously.
Is Crispy Healthy Chicken Nuggets good for muscle gain?
At 41g protein and 86g carbs per serving in a 635-calorie package, this recipe is optimized for muscle-building phases where carbohydrate intake fuels training intensity and protein synthesis. The carb-to-protein ratio supports both performance and recovery during a bulk.
