These little golden bites are everything I want in a chicken nugget—crispy on the outside, juicy inside, and made with real ingredients I feel good about.
I originally made these Healthy Chicken Nuggets for meal prep, but they barely made it past dinner.
Even the pickiest eaters ask for seconds!
Why I Love This Recipe
They’re oven-baked or air-fried—no messy oil or deep-frying.
Kid-approved and freezer-friendly.
Made with lean protein and hidden veggies (hello, cauliflower!).
Crispy, flavorful coating thanks to seasoned breadcrumbs.
Perfect for dipping into anything from ketchup to honey mustard.
What You’ll Need (Ingredient Highlights)
Ground Chicken: I use 93% lean ground chicken (not just breast)—it keeps the nuggets juicy.
Cauliflower Rice: Adds moisture, lightness, and sneaky veggies without the flavor.
Seasonings: A simple combo of salt, onion powder, garlic powder, and black pepper gives great flavor.
Breadcrumbs: Seasoned breadcrumbs create that crispy coating—use gluten-free if needed.
Egg: Helps the crumbs stick for that perfect golden crust.
Pro Tips Before You Start
Use frozen cauliflower rice straight from the bag—no need to thaw.
Keep your hands wet while forming nuggets to prevent sticking.
Make sure to flatten the nuggets slightly for even cooking.
Spray both sides with oil generously for the best crispiness.
Freeze extras before or after cooking—they reheat beautifully!
How to Make Healthy Chicken Nuggets
Step 1: Mix and Shape
In a large bowl, combine ground chicken, frozen cauliflower rice, salt, onion powder, garlic powder, and black pepper.
Mix well until evenly combined. Form into about 30 small, slightly flattened nuggets.
Step 2: Coat the Nuggets
Place beaten egg in one bowl and seasoned breadcrumbs in another.
Dip each nugget into the egg, then into the breadcrumbs.
Set aside on a plate or sheet pan.
Step 3: Bake (Oven Method)
Preheat oven to 450°F (230°C).
Line a baking sheet with parchment and spray with oil.
Place nuggets in a single layer and spray tops with oil.
Bake for 10 minutes, flip, then bake for another 6–8 minutes until golden and cooked through.
Step 4: Air Fry (Optional Method)
Place nuggets in a single layer in the air fryer basket.
Spray tops with oil and cook at 400°F (200°C) for 8–9 minutes, flipping halfway.
Make in batches if needed to avoid crowding. Serve hot with your favorite dipping sauces.
What to Serve It With
Classic ketchup or honey mustard
Buffalo sauce or BBQ
Sweet potato fries or roasted carrots
Side salad or steamed broccoli
Ranch dip or avocado crema
Variations / Substitutions
Swap ground chicken for turkey or lean pork.
Use almond meal for a grain-free breadcrumb alternative.
Spice it up with paprika or chili powder in the seasoning mix.
Add shredded cheese to the mix for extra richness.
Use panko for an even crunchier texture.
Storage & Leftovers
Store leftovers in an airtight container in the fridge for up to 4 days.
To freeze, place cooked nuggets in a single layer on a tray until solid, then transfer to a freezer bag for up to 3 months.
Reheat in the oven or air fryer for best texture—skip the microwave if possible for crispy results.
FAQs
Can I use fresh cauliflower instead of frozen rice?
Yes, just pulse fresh cauliflower florets in a food processor until finely riced.
Do I need to cook the cauliflower rice first?
Nope! Use it frozen—it cooks perfectly as the nuggets bake or air fry.
Can I freeze these before cooking?
Absolutely. Lay coated, uncooked nuggets on a tray to freeze, then transfer to a freezer bag and bake directly from frozen.
Are these nuggets gluten-free?
They can be—just use gluten-free breadcrumbs.
What kind of breadcrumbs work best?
Seasoned regular or gluten-free breadcrumbs work well. Panko gives extra crunch.
Can I make them egg-free?
Try using a plant-based milk with a little mustard as a binder—it won’t be exactly the same but still tasty.
Can I double the recipe?
Yes! Just use two baking sheets or cook in batches if air frying.
Final Thoughts
These Healthy Chicken Nuggets have become a permanent fixture in my weekly rotation.
They’re crispy, satisfying, and sneakily wholesome—great for meal prep or a quick family dinner.
Whether you’re feeding kids or just craving comfort food with a healthy twist, this is a must-try recipe.
Crispy & Healthy Chicken Nuggets
Ingredients
- 1 1/2 lbs 93% lean ground chicken organic preferred
- 2/3 cup frozen cauliflower rice
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1 large egg beaten
- 3/4 cup seasoned breadcrumbs or gluten-free seasoned crumbs
- Dipping sauces: ketchup honey mustard, BBQ, buffalo sauce, etc. (optional)
Instructions
- In a bowl, mix ground chicken, cauliflower rice, salt, onion powder, garlic powder, and black pepper.
- Form into 30 flattened nuggets.
- Dip each nugget in the beaten egg, then coat with breadcrumbs.
- To Bake: Preheat oven to 450°F.
- Place nuggets on an oiled sheet pan. Spray tops with oil.
- Bake 10 minutes, flip, then bake 6–8 minutes more until golden.
- See full steps with tips & photos → https://mischacrossing.com/crispy-oven-baked-healthy-chicken-nuggets/
Notes
- Frozen cauliflower rice works perfectly here—no need to thaw first.
- Gluten-free breadcrumbs make these nuggets allergy-friendly.
