Pretzel-Crusted Chicken Nuggets
Each Pretzel-Crusted Chicken Nugget contains just 3g protein and 95 calories — useful as a low-calorie filler snack rather than a protein source. Makes 30 servings in quick prep time, ideal for portioning throughout the week. Use these between main meals when you need volume without disrupting your calorie or macro targets.
Ingredients
- •Flour, All-Purpose, White(240g)
- •1/2 tsp. salt
- •1/2 tsp. freshly-ground black pepper
- •Egg, Whole, Large(100g)
Carton egg whites (e.g., Great Value, Eggland's Best) — no separating needed.
- •Pretzels, Hard, Salted(480g)
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1Preheat oven to 400 degrees. Cover a baking sheet (or you may need two) with aluminum foil.
- 2Whisk together flour, salt and pepper in a bowl. In a separate bowl, add the two whisked eggs. Then in a third bowl, add the crushed pretzels. This will be your assembly line for the nuggets.
- 3Take a piece of chicken and dip it in the flour mixture until it is evenly covered. Then dip it in the eggs, and then in the crushed pretzels, then place on the prepared baking sheet. Repeat with remaining chicken.
- 4Bake nuggets for about 20 minutes, or until the chicken is fully cooked. (Cooking time can depend on the size of your nuggets). Serve with your favorite dipping sauce.
Nutrition — Per Serving
95
calories
3g
protein
1g
fat
- Carbohydrates
- 19g
- Saturated fat
- 0.2g
- Sodium
- 203 mg
- Dietary fiber
- 0.8g
30 servings per batch · ~27g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Pretzel-Crusted Chicken Nuggets have per serving?
Each nugget has 3g of protein and 95 calories with 1g fat and 19g carbs. While these are lower in protein, they work well as a carb-based snack between meals or post-workout when you need quick carbs without a large calorie load.
How many servings does the Pretzel-Crusted Chicken Nuggets recipe make?
This recipe batch-preps 30 servings in one go, making it ideal for meal-prepping snacks for an entire week. You can portion them into containers or bags for grab-and-go convenience throughout your training week.
Is Pretzel-Crusted Chicken Nuggets good for fat loss?
At 95 calories per serving with minimal fat (1g), these nuggets fit a fat-loss phase where you need satisfying carbs without excess calories. The 19g carbs per serving work well as a pre-workout snack on a calorie deficit.
