Heart-Healthy Crispy Fried Chicken Nuggets
Discover the perfect balance of crispy indulgence and nutritious goodness with these Heart-Healthy Crispy Fried Chicken Nuggets. Crafted from tender, lean chicken breast and coated in a flavorful blend of whole wheat flour, breadcrumbs, and aromatic spices, this oven-baked alternative delivers all the crunch and satisfaction of fried chicken—without the guilt. With egg whites ensuring a light, airy texture and a light olive oil spray creating that signature golden crust, these nuggets are packed with protein, low in sodium, and free from heavy oils. Ready in under an hour, they make a wholesome snack, kid-friendly meal, or tasty game-day treat. Serve them with your favorite dipping sauces or alongside a hearty salad for a complete and guilt-free dining experience!
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Recipe Information
Ingredients
- 1 pound Chicken breast, boneless and skinless
- 1 cup Whole wheat flour
- 1 cup Whole wheat breadcrumbs
- 0.5 teaspoon Low-sodium baking powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 2 large Egg whites
- as needed Olive oil spray
- 0.25 teaspoon Cayenne pepper (optional for heat)
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Cut the chicken breast into 1 to 1.5-inch nugget-sized pieces.
In a shallow dish, combine the whole wheat flour, baking powder, paprika, black pepper, salt, garlic powder, onion powder, and cayenne pepper if using.
In another shallow dish, beat the egg whites until frothy.
Have a third dish ready with the whole wheat breadcrumbs.
Dip each chicken piece into the flour mixture, ensuring an even coat, then into the egg whites, and finally into the breadcrumbs, pressing lightly to ensure the breadcrumbs adhere well.
Place the coated chicken pieces on the prepared baking sheet.
Lightly spray the chicken nuggets with olive oil spray for a crispy finish.
Bake in the preheated oven for 12-15 minutes, then flip each nugget over and continue baking for another 10 minutes or until golden brown and cooked through.
Remove from the oven and let cool slightly before serving. Enjoy your heart-healthy crispy chicken nuggets as a main dish or a protein-rich snack!
Nutrition Facts
Calories |
1662 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.3 g | 32% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 1850 mg | 80% | |
| Total Carbohydrate | 175.2 g | 64% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 5.4 g | ||
| Protein | 181.0 g | 362% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 201 mg | 15% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2200 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
