Healthy Baked Chicken Nuggets
User Reviews
4.9
Healthy Baked Chicken Nuggets
Description
Healthy Baked Chicken Nuggets are made by mixing ground chicken with mashed sweet potato, Parmesan cheese, and seasonings including garlic and onion powder. The nuggets are shaped by hand, coated in toasted panko breadcrumbs mixed with Parmesan and salt, then baked at 400°F until golden and cooked through. The sweet potato provides moisture and helps bind the nuggets, while the Parmesan adds flavor and richness.
The nuggets have a crispy outside from the toasted panko coating and a tender inside with balanced seasoning. Baking instead of frying reduces fat content, making this a healthier alternative. The texture is a combination of crunchy crust and juicy interior.
These nuggets pair well with dipping sauces or as a protein option for lunch or dinner. They can be shaped using cookie cutters for fun shapes. Leftover nuggets can be stored in the fridge for 2-3 days or frozen for up to 3 months. Reheat frozen nuggets in a 400-degree oven on a wire rack for 20 minutes to maintain crispiness.
Sweet potato can be substituted with eggs if preferred. Additional spices like oregano, cayenne, mustard powder, or paprika can be added to customize flavor. Be sure nuggets are completely cooled before freezing to avoid sticking.
Ingredients
- 1 lb ground chicken
- 1/2 cup sweet potato mashed
- 1 teaspoon kosher salt divided
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 3/4 cup Parmesan Cheese divided
- 1/4 teaspoon black pepper ground
- 1 1/2 cups panko bread crumbs
Instructions
- Peel sweet potato and cut into 1 inch cubes. Add to a small pot of water and bring to a bowl. Let boil for about 10 minutes until sweet potato is fork tender. Mash and set aside 1/2 cup.
- Pre-heat oven to 400° and line a baking sheet with parchment paper.
- Spread panko bread crumbs over parchment paper and give a quick spay with a misto, or other olive oil spray.
- Bake in the oven for 3 minutes then turn the tray and bake another 2-3 minutes or until bread crumbs are browned.
- Meanwhile, add ground chicken to medium sized bowl and add 1/2 cup Parmesan cheese, sweet potato, 1/2 teaspoon salt, pepper, and garlic and onion powder. Mix well.
- When bread crumbs are toasted, add to a medium sized bowl with Parmesan cheese and 1/2 teaspoon of kosher salt and mix.
- Gather with your hands a small amount of ground chicken mixture and shape it into an oval shape and then gently dip them into the bowl of panko bread crumbs and coat fully with panko bread crumbs. Line them on parchment paper lined baking sheets.
- Bake for 25 minutes or until internal temp of nuggets reach at least 165 degrees.
- Serve with your favorite dipping sauce!
Notes
- Store cooked nuggets in the refrigerator for 2 to 3 days or freeze in an airtight container for up to 3 months.
- Use cookie cutters sprayed with oil to shape nuggets into fun shapes before coating and baking.
- Sweet potato can be replaced by 2 eggs to bind the nugget mixture.
- Add other spices such as oregano, cayenne, mustard powder, or paprika to vary the flavor profile.
- To reheat frozen nuggets, bake them straight from the freezer on a wire rack at 400°F for about 20 minutes until thoroughly heated.
Nutrition Information
Show DetailsNutrition Facts
Serving: 20Nuggets
Amount Per Serving
Calories 73 kcal
% Daily Value*
| Calories | 73kcal | 4% |
| Carbohydrates | 5g | 2% |
| Protein | 6g | 12% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 22mg | 7% |
| Sodium | 224mg | 9% |
| Potassium | 171mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 45IU | 1% |
| Vitamin C | 1mg | 1% |
| Calcium | 67mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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