High Protein Chicken Nugget Recipe

These high-protein chicken nuggets are juicy, flavorful, and packed with quality ingredients like ground chicken and a crispy, seasoned coating. They're perfect for a satisfying meal or snack, delivering over 13 grams of protein per serving without the guilt. Whether baked, fried, or air-fried, they’re a delicious and healthier twist on a classic favorite.

Prep Time: 20 minutes

Cook Time: 12–20 minutes(Depending on method: ~12 min air fryer, ~18–20 min baking, ~8 min frying)

Total Time: 32–40 minutes

Yield: About 4 servings

Ingredients

For the Nugget Mixture:

• 1 lb ground chicken

• 1/2 cup Italian bread crumbs

• 1/4 cup grated Parmesan cheese (optional, adds flavor and crisp)

• 1 egg

• 1 tbsp milk

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/2 tsp paprika

• 1/2 tsp salt

• 1/4 tsp black pepper

For the Liquid Coating (Helps Crispy Coating Stick):

• 1 egg

• 1/4 cup milk or buttermilk

• 1/2 tsp garlic powder

• 1/4 tsp paprika

• Salt and pepper to taste

For the Crispy Coating:

• 1 cup Italian bread crumbs (or panko for extra crunch)

• 1 tbsp cornstarch (optional, adds crisp)

• 1/4 cup grated Parmesan cheese (optional)

• 1/2 tsp garlic powder

• 1/2 tsp paprika

• 1/4 tsp pepper

Instructions

Cooking Options

Option 1: Frying (Crispiest)

• Heat oil in a pan (about 1/2 inch deep) to 350°F (175°C).

• Fry nuggets for 3–4 minutes per side until golden brown and cooked through (internal temp: 165°F / 74°C).

• Transfer to paper towels to drain.

Option 2: Baking (Healthier)

• Preheat oven to 400°F (200°C).

• Line a baking sheet with parchment and spray lightly with oil.

• Bake nuggets for 18–20 minutes, flipping halfway through, until crispy and golden.

Option 3: Air Fryer (Crispy & Light)

• Preheat to 375°F (190°C).

• Spray nuggets lightly with oil.

• Air fry in a single layer for 10–12 minutes, flipping halfway through.

Storage

• Fridge: Store in an airtight container for up to 3 days.

• Freezer: Freeze uncooked or cooked nuggets on a tray, then transfer to a freezer bag for up to 2 months. Reheat in oven or air fryer.

Alternatives

• Ground Chicken:• Ground turkey• Ground beef• Ground tofu or tempeh• Finely chopped or shredded cooked chicken

• Italian Bread Crumbs:• Panko• Crushed cornflakes• Crushed crackers• Oats (lightly blended)• Almond flour• Crushed tortilla chips

• Egg (for binding or coating):• Flax egg (1 tbsp ground flaxseed + 3 tbsp water)• Chia egg (1 tbsp chia seeds + 3 tbsp water)• Plain Greek yogurt (2–3 tbsp per egg)• Mashed avocado• Mashed sweet potato

• Milk:• Almond milk (unsweetened)• Oat milk• Soy milk• Buttermilk• Greek yogurt thinned with water

• Parmesan Cheese:• Nutritional yeast• Grated cheddar• Grated mozzarella• Grated romano• Omit entirely

• Cornstarch (in crispy coating):• All-purpose flour• Potato starch• Rice flour

• Seasonings (swap or add to taste):• Cajun seasoning• Italian seasoning• Curry powder• Taco seasoning• Smoked paprika• Chili powder• Lemon pepper