Real nuggets from scratch: blended chicken shaped into nuggets, coated in a garlic-parmesan panko crust, and baked. Twelve to eighteen nuggets come to 45g of protein for 362 calories a serving.

Blending the chicken with garlic gives you that smooth nugget interior instead of chewy chunks.

Ingredients

  • For the chicken
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Minced garlic — 1 tbsp
  • Olive oil — 2 tsp
  • For the egg wash (bowl 1)
  • Egg whites — ¼ cup (or 1 whole egg) [P 6 C 1 F 0]
  • Light mayo — 1 tbsp [P 0 C 0 F 4]
  • Mustard — 1 tsp
  • For the breading (bowl 2)
  • Panko breadcrumbs — ¾ cup [P 6 C 33 F 1]
  • Light parmesan — ¼ cup [P 8 C 2 F 5]
  • Salt, pepper, garlic powder, onion powder, parsley flakes — to taste

Method

  1. Heat the oven to 450°F / 230°C.
  2. Prep the coatings. Bowl 1: egg whites, mayo, mustard. Bowl 2: panko, parmesan and seasoning (blended finer).
  3. Blend the chicken. Pulse the chicken, garlic and oil until finely chopped but not smooth.
  4. Shape and bread. Spoon out portions, dip in bowl 1, coat in bowl 2, shape into nuggets on a tray, and bake 15 minutes, flipping halfway.

What to eat it with

  • Hot honey mustard: 2 tbsp honey, 2 tbsp light mayo, 2 tbsp Greek yogurt, 2 tbsp mustard, 3 tbsp water, lemon, salt and pepper.
  • BBQ or buffalo sauce.
  • A side salad or fries.

Variations

  • Ground chicken: use it to skip the blending (breast is leaner).
  • Spicier: cayenne in the crumb.
  • Extra cheesy: more parmesan in the coating.

Honest notes

  • Fibre: about 1.5g a serving, from the panko.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-serving 362 cal / 45g protein listed; no correction needed.