Parmesan Baked Chicken Nuggets
These Parmesan Baked Chicken Nuggets deliver 45g protein and 610 calories per serving — a high-protein lunch that functions as a complete meal without side prep. Quick stovetop prep makes 4 servings, perfect for meal containers that need no assembly. Choose this when you want straightforward protein volume with the texture variety that keeps you consistent with meal prep.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bread Crumbs, Panko, Dry(240g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Thyme, Dried(3g)
- •coarse sea salt and freshly-cracked black pepper
- •Flour, All-Purpose, White(120g)
- •Egg, Whole, Large
- •Cooking spray (per 1-second spray)
Non-stick spray (PAM or store brand). Saves calories vs. pouring oil.
Instructions
- 1Preheat oven to 400 degrees. Spread panko out evenly on a rimmed baking sheet and bake until golden brown, about 3 to 5 minutes. Transfer to a small mixing bowl, then add Parmesan, and thyme. Toss until combined. Rinse off the baking sheet, then cover with parchment paper.
- 2Place flour and eggs in separate shallow dishes. Increase temperature to 450 degrees.
- 3Generously season the chicken with a few pinches of salt and pepper. One at a time, add a piece of chicken to the flour, and toss until coated, shaking off excess. Then dip it in egg until coated. Then transfer to the panko mixture, and toss until it is completely coated (pressing to adhere the Panko if needed). Transfer to the parchment-lined baking sheet. Repeat with remaining chicken.
- 4Bake until chicken is cooked through, about 10-12 minutes, flipping halfway through. Serve chicken nuggets warm with dipping sauce(s), if desired.
- 5*I do not recommend using the pre-grated Parmesan cheese you can buy in the refrigerated section at the store. Either buy a block and very finely grate it yourself, or use the powdered Parmesan you can buy in the shaker.
Nutrition — Per Serving
610
calories
45g
protein
15g
fat
- Carbohydrates
- 71g
- Saturated fat
- 6.0g
- Sodium
- 1032 mg
- Dietary fiber
- 3.8g
4 servings per batch · ~234g each
Macro data sourced from USDA FoodData Central
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How much protein does Parmesan Baked Chicken Nuggets have per serving?
Each serving delivers 45g of protein and 610 calories with 15g fat and 71g carbs. This is a high-protein, high-carb combination suited for post-workout recovery or lean bulking phases.
How long does Parmesan Baked Chicken Nuggets take to prep?
Quick prep time yields 4 servings from one stovetop batch. This is efficient for prepping 4 meals at once during your weekly meal prep session.
Is Parmesan Baked Chicken Nuggets good for muscle gain?
At 45g protein and 610 calories per serving with 71g carbs, this recipe is well-suited for muscle gain phases where post-workout nutrition and caloric surplus support training adaptation. The carbohydrate content replenishes glycogen while the high protein supports muscle protein synthesis.
