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
- 1Cut the chicken breast into bite-sized nugget pieces (roughly 1½–2 inches). Season generously with salt and pepper.
- 2Set up three shallow dishes: one with the flour, one with the eggs (beaten), and one with the panko bread crumbs mixed with the grated Parmesan and dried thyme until combined.
- 3Working one piece at a time, coat each chicken nugget in flour, shaking off excess, then dip in egg, then press into the panko mixture until fully coated. Arrange coated nuggets on a parchment-lined baking sheet in a single layer.
- 4Spray the coated nuggets generously with cooking spray on all sides.
- 5Heat a large skillet over medium-high heat for 2–3 minutes until hot. Working in batches to avoid crowding, cook the nuggets 3–4 minutes per side until golden brown and the internal temperature reaches 165°F at the thickest part.
- 6Transfer the cooked nuggets to a clean plate and let cool for 2–3 minutes.
- 7Divide the nuggets evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days, or freeze for up to 3 months.
- 8Reheat in a 350°F oven for 8–10 minutes until warmed through before serving with your choice of dipping sauce.
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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Set up your profile to unlockCommon questions
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.
