Crispy Healthy Chicken Nuggets (Air Fryer or Baked)

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  Chicken Breast, Boneless Skinless(454g)

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

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  Egg, Whole, Large
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  Onion powder(5g)
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  Garlic powder(5g)
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  Paprika, Ground(5g)
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  Paprika, Smoked(3g)
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  1 tsp chicken salt (or kosher salt)
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  Bread Crumbs, Panko, Dry(360g)
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  Cooking spray (per 1-second spray)

  Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

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  Mayonnaise, Light(60g)
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  Greek Yogurt (Nonfat)(60g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  BBQ Sauce(120g)

  Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.

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  Mustard, Yellow(60g)
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  Mustard, Dijon(15g)

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  Honey(15g)
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  Lemon Juice, Fresh(5g)
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  ¼ tsp kosher salt

Instructions

1. 1Cut the chicken breast into bite-sized nugget pieces (roughly 1.5–2 inches).
2. 2In a medium bowl, whisk together the large eggs, onion powder, garlic powder, ground paprika, and smoked paprika until well combined.
3. 3Add the chicken pieces to the egg mixture and toss until every piece is fully coated; let sit 2–3 minutes.
4. 4Pour the panko bread crumbs onto a separate plate. Working in batches, remove chicken pieces from the egg mixture (allow excess to drip off) and roll them in the bread crumbs until evenly coated on all sides.
5. 5Heat a large skillet over medium-high heat and lightly coat with cooking spray. Working in batches to avoid crowding, cook the chicken nuggets for 4–5 minutes per side over medium-high heat, until golden brown and internal temperature reaches 165°F—do not move them for the first 3–4 minutes to develop a crispy crust.
6. 6While the nuggets cook, whisk together the light mayonnaise, nonfat Greek yogurt, BBQ sauce, yellow mustard, Dijon mustard, honey, and lemon juice in a small bowl until smooth; set the sauce aside.
7. 7Transfer the cooked nuggets to a clean surface and let cool 2–3 minutes, then divide evenly into 4 airtight containers while still warm and refrigerate with the dipping sauce in separate small containers.