This Low Calorie High Protein Chicken Nuggets recipe is just 359 calories, and has 52g of protein! Perfect for quick weeknight dinners, or for meal prep. These healthy chicken nuggets can be made ahead and easily reheated just like store-bought chicken nuggets.
Ingredients You’ll Need:
- 1 teaspoon dijon mustard
- 1 egg
- 1 cup Panko bread crumbs
- 1 teaspoon chili powder
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 pounds chicken breasts
- Olive oil spray
Low Calorie High Protein Chicken Nuggets
Healthy Chicken Nuggets Meal Prep and Storage
Meal Prep: You can meal prep these chicken nuggets by cooking as instructed below. Then cool and add to a freezer bag. Lay flat to freeze (so they don’t stick together) and treat them as you would any other frozen chicken nuggets.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes)
Low Calorie High Protein Chicken Nuggets Recipe
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Low Calorie High Protein Chicken Nuggets
Equipment
Ingredients
- 1 teaspoon dijon mustard
- 1 egg
- 1 cup Panko bread crumbs
- 1 teaspoon chili powder
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper
- 2 pounds chicken breasts cut into bite sized pieces
- Olive oil spray
Instructions
Oven Directions:
- Preheat oven to 400°, and cover a sheet pan with parchment paper.
- In a large bowl, whisk the Dijon mustard and egg together.
- In a second bowl, combine the breadcrumbs, chili powder, paprika, garlic powder, salt, and pepper.
- Add the cubed chicken breasts to the bowl with the eggs, and mix together.
- One at a time, remove the chicken pieces from the egg, allowing any access to drop off. Dredge in the breadcrumbs, and move to the prepared sheet pan.
- Spray the homemade chicken nuggets with olive oil.
- Bake for 20 minutes, flipping once. Serve hot.
Air Fryer Directions:
- Preheat the air fryer to 375 degrees.
- In a large bowl, whisk the Dijon mustard and egg together.
- In a second bowl, combine the breadcrumbs, chili powder, paprika, garlic powder, salt, and pepper.
- Add the cubed chicken breasts to the bowl with the eggs, and mix together.
- One at a time, remove the chicken pieces from the egg, allowing any access to drop off. Dredge in the breadcrumbs, and add to the air fryer.
- Spray the homemade chicken nuggets with olive oil.
- Air Fry for 15 minutes until cooked through.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Chicken Nuggets
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Article History:
- Originally written and published March 19, 2021 by Audrey Johns
- Updated on October 5, 2023 by Audrey Johns
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