Homemade Ground Chicken Nuggets

My Homemade Ground Chicken Nuggets are a healthier take on a childhood classic. Hidden veggies, high protein and only 15 minutes of prep.

Are you team chicken nuggets or team chicken tenders? I love a good buffalo chicken tender, but chicken nuggets have so much childhood nostalgia. There's something about the shape that makes it so perfect for dipping.

I'm happy to tell you that homemade ground chicken nuggets are so easy to make and much healthier than McDonald's. They're still tasty and with a crispy outside, but without a ton of sodium and additives. Plus, who doesn't want a dose of hidden veggies? This is a dietitian approved recipe for sure.

Why This Recipe Is Dietitian Approved

1. Easy meal prep protein. I love having these ground chicken nuggets on hand during the week. They're so handy to add to an adult lunchable or heat up for a quick dinner.
2. Hidden veggies. This is an amazing way to sneak in some extra vegetables without really noticing. The secret ingredient is riced cauliflower, and I promise you won't even taste it.
3. 7g protein per nugget. Packed with protein, these nuggets are super filling. Even just 3-4 chicken nuggets have enough protein to meet the recommended protein needs per meal.

Ingredients

Ground chicken. A staple lean protein that can be used in so many ways. These homemade chicken nuggets are the perfect way to use any ground meat you have in the freezer.

Egg. This helps bind the chicken nuggets together.

Spices. Garlic powder, onion powder, paprika, salt, black pepper and ground mustard are the only spices needed. Of course, feel free to adjust the amounts to your tastes.

Cauliflower. For hidden vegetables and fibre that you'll barely notice! I recommend using defrosted frozen cauliflower and chopping it up very finely so it blends into the mixture.

Oat flour. This helps absorb excess moisture and allow for easy shaping.

Breadcrumbs. We coat our chicken nuggets in breadcrumbs for a crispy exterior. You can use either regular breadcrumbs or panko breadcrumbs!- I personally recommend using Italian breadcrumbs for extra flavour.

The complete ingredient list with measurements can be found in the recipe card below.

Instructions

Oven method:

Preheat the oven to 425F. Line a baking tray with parchment paper.

In a mixing bowl, combine ground chicken egg, spices, riced cauliflower and oat flour.  Mix well. 

Divide chicken meat into 15 nuggets (about 2 heaping tablespoon per nugget), by forming meatballs into an egg shape and pressing down until the nuggets are ½ inch thick. 

Coat each nugget in a thin layer of breadcrumbs. Arrange on the prepared baking tray and bake for 10 minutes. After 15 minutes, flip the nuggets and bake for an additional 15 minutes.

Air fryer method:

Preheat the oven to 390F. Follow steps above, mixing ingredients together and shaping to nuggets.

Coat each nugget in a thin layer of breadcrumbs. Arrange in the basket of your air fryer (ensuring you don’t overcrowd the basket) and air fry for 15 minutes, flipping halfway.

Substitutions and Variations

To make gluten-free: Use gluten free bread crumbs such as these and certified gluten-free oat flour. You can also substitute the oat flour for almond flour.

To make dairy-free: This recipe is naturally dairy-free.

To make nut-free: This recipe is naturally nut-free.

Equipment

• Mixing bowl
• Baking tray

Storage

These ground chicken nuggets are great for meal prep. The nuggets can be stored in the fridge for up to 4 days in an airtight container.

To freeze, you can place the nuggets in the freezer for up to 3 months  in an airtight container. Reheat in the oven for 15 minutes at 350 OR air fry for 10 minutes at 325.

Top Tip

For the crispiest nuggets, spray a layer of cooking spray on the nuggets prior to baking. You can also brush each nugget with a whisked egg or olive oil.

If you are using frozen cauliflower that has been defrosted (you can either purchase pre-riced cauliflower or finely chop florets), I highly recommend placing the defrosted cauliflower in a paper towel or cheese cloth and squeezing our excess water. This ensures there is as little moisture as possible for a crispy nugget.

Frequently Asked Questions

More Easy Proteins Recipes

Here are some more delicious proteins to add to your meals!

• Air Fryer Buffalo Chicken Tenders
• Chickpea Veggie Fritters
• Crispy Air Fryer Buffalo Tofu
• High Protein Zucchini Edamame Fritters

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5 from 6 votes

Homemade Ground Chicken Nuggets

My Homemade Ground Chicken Nuggets are a healthier take on a childhood classic. Hidden veggies, high protein and only 15 minutes of prep.

Prep Time15 minutes mins

Cook Time30 minutes mins

Total Time45 minutes mins

Course: Main Course

Cuisine: American

Keyword: high protein, meal prep, Protein

Servings: 15 nuggets

Ingredients 

1x2x3x

• 1 lb lean ground chicken
• 1 egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon ground paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon mustard powder
• 1.5 cup riced or finely diced cauliflower with excess water squeezed out if using frozen, see notes below
• ¼ cup oat flour
• ½ cup Italian breadcrumbs

Instructions

Oven method:

• Preheat the oven to 425F. Line a baking tray with parchment paper.
• In a mixing bowl, combine ground chicken, egg, spices, riced cauliflower and oat flour. Mix well.
• Divide chicken meat into 15 nuggets (about 2 heaping tablespoon per nugget), by forming meatballs into an egg shape and pressing down until the nuggets are ½ inch thick.
• Coat each nugget in a thin layer of breadcrumbs. Arrange on the prepared baking tray and bake for 15 minutes. After 15 minutes, flip the nuggets and bake for an additional 15 minutes.

Air fryer method:

• Preheat the oven to 390F.
• In a mixing bowl, combine ground chicken egg, spices, riced cauliflower and oat flour. Mix well.
• Divide chicken meat into 15 nuggets (about 2 heaping tablespoon per nugget), by forming meatballs into an egg shape and pressing down until the nuggets are ½ inch thick.
• Coat each nugget in a thin layer of breadcrumbs. Arrange in the basket of your air fryer (ensuring you don’t overcrowd the basket) and air fry for 15 minutes, flipping halfway.

Notes

Cauliflower can be replaced with broccoli, carrot (or a mix) or you can simply leave it out.

• The cauliflower does not need to be cooked first! 
• Note if you are using frozen cauliflower, I recommend squeezing out the excess water first using a paper towel or cheese cloth!

Oat flour can be replaced with almond flour or additional breadcrumbs.

*I have included the nutrition information for this recipe above. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!

Nutrition

Serving: 1nugget | Calories: 77kcal | Carbohydrates: 5g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 37mg | Sodium: 159mg | Potassium: 233mg | Fiber: 1g | Sugar: 1g | Vitamin A: 57IU | Vitamin C: 8mg | Calcium: 17mg | Iron: 1mg

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