If you adore the classic comfort of chicken nuggets but want a guilt-free twist, then you are going to absolutely love this Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe. These nuggets are packed with lean ground chicken and nutrient-rich cauliflower rice, giving you that perfect crispy exterior while staying tender and juicy inside. Whether you opt for oven baking or air frying, each bite delivers a satisfying crunch and flavor without the heavy oil or mess of traditional frying. This recipe is a total game-changer for anyone craving a wholesome, homemade nugget experience that’s quick, easy, and oh-so-delicious.
Ingredients You’ll Need
Simple ingredients can truly transform your homemade nuggets from ordinary to spectacular. Each element here is carefully chosen to enhance flavor, create texture, or add a boost of nutrition — making this recipe as wholesome as it is tasty.
- 1 1/2 lbs 93% lean ground chicken: Using lean ground chicken helps keep these nuggets juicy while cutting down on unnecessary fat.
- 2/3 cup frozen cauliflower rice: Adds moisture, fiber, and a subtle veggie boost without overpowering the flavor.
- 1 large egg (beaten): Acts as the perfect binder and also helps the breadcrumbs stick for that coveted crispiness.
- 3/4 cup seasoned breadcrumbs (or gluten-free seasoned crumbs*): Brings crunch and savory seasoning to each nugget, making them utterly crave-worthy.
- 1 teaspoon kosher salt: Elevates all the other flavors while keeping the seasoning balanced.
- 1 teaspoon onion powder: Adds a mild, savory depth without being overpowering.
- 1 teaspoon garlic powder: Infuses a warm bouquet of garlicky goodness with every bite.
- 1/4 teaspoon black pepper: Delivers a subtle but necessary kick to brighten the flavor profile.
- Assorted sauces (ketchup, honey mustard, buffalo sauce, BBQ sauce, special sauce): These bring variety and fun when dipping your freshly cooked nuggets.
How to Make Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe
Step 1: Combine Ingredients
In a large mixing bowl, combine the lean ground chicken with cauliflower rice, kosher salt, onion powder, garlic powder, and black pepper. Mixing these ingredients thoroughly ensures every nugget will have a perfect balance of seasoning and moisture, making them flavorful and tender.
Step 2: Form Nuggets
Once your mixture is well blended, it’s time to shape your nuggets. Aim for about 30 round, flat nuggets, each weighing roughly 25 grams. This size makes for easy cooking and perfectly bite-sized pieces that are satisfying to eat.
Step 3: Bread Nuggets
Dip each nugget first into the beaten egg, which acts like glue, and then coat them evenly in the seasoned breadcrumbs. This step is key to achieving that golden, crunchy exterior that everyone loves in chicken nuggets.
Step 4: Preheat and Prep
Preheat your oven to 450°F. Arrange your breaded nuggets on a baking sheet that you’ve sprayed with cooking oil to prevent sticking. Make sure they’re spaced out so the hot air can circulate and crisp up every edge beautifully.
Step 5: Bake
Bake the nuggets for 10 minutes, then flip them carefully using tongs and bake for an additional 6 minutes. Keep a spray bottle of oil handy to spritz the nuggets as needed to keep them irresistibly crispy while cooking.
Step 6: Air Fry
If you’re using an air fryer, place the nuggets in a single layer in the basket and lightly spray them with oil. Air fry at 400°F for 8 to 9 minutes, flipping halfway through and giving them another quick spray to ensure that perfect golden-brown finish and crunchy texture without excess fat.
How to Serve Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe
Garnishes
Fresh garnishes like chopped parsley or a sprinkle of paprika can add vibrant color and a burst of freshness to your nuggets. Don’t underestimate how a simple lemon wedge can brighten the flavor profile and invite a zesty contrast to the rich, crispy nuggets.
Side Dishes
Pair your nuggets with classic favorites like a crisp green salad, sweet potato fries, or crunchy steamed veggies. These sides not only complement the texture and flavors but also round out the meal into a satisfying, well-balanced plate.
Creative Ways to Present
Serving these nuggets as part of a fun “build your own” platter with assorted dipping sauces adds an interactive element that’s always a hit, especially with kids. You can also skewer the nuggets with veggies for an appealing appetizer or pack them in wraps for a quick grab-and-go meal.
Make Ahead and Storage
Storing Leftovers
Stored properly in an airtight container, leftover nuggets will stay fresh in the refrigerator for up to 3 days. This makes for an easy, ready-to-eat snack or lunch the next day that reheats beautifully without losing its crunch.
Freezing
To freeze, lay the uncooked nuggets on a parchment-lined tray and freeze until solid. Then transfer them to a freezer-safe bag or container. This method keeps them from sticking and saves you prep time later. Frozen nuggets will keep for up to a month.
Reheating
For best results when reheating, pop your leftovers in the oven or air fryer at 375°F for about 5 to 7 minutes to regain that crispy, just-cooked texture. Avoid microwaving if you want to preserve the crunch and avoid sogginess.
FAQs
Can I use chicken breast instead of ground chicken?
Absolutely! You can finely chop or pulse chicken breast in a food processor to make your own ground chicken. Just keep in mind that the fat content will be lower than in ground chicken, which might affect moisture, so adding the cauliflower rice as in this recipe helps keep nuggets juicy.
Do I have to use cauliflower rice in this recipe?
While cauliflower rice adds nutrition and moisture, you could substitute it with other finely grated vegetables or even skip it, though the texture might be slightly less tender. The cauliflower rice also helps bind and keep the nuggets from drying out.
Is this recipe gluten-free?
You can make this Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe gluten-free by swapping the seasoned breadcrumbs with gluten-free breadcrumbs. Just be sure to check seasoning content to maintain flavor balance.
Can I make these nuggets spicy?
Definitely! You can mix in cayenne pepper or chili powder into the meat mixture or add a spicy dipping sauce like buffalo or sriracha mayo to give your nuggets a fiery kick.
Which cooking method is better, oven or air fryer?
Both yield fantastic nuggets, but if you’re short on time and want the crispiest finish, the air fryer is your best bet. Baking in the oven requires a bit more attention with flipping and oil spraying to get that golden crust.
Final Thoughts
This Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe is a total crowd-pleaser that brings all the joy of eating nuggets without any guilt. The blend of lean chicken with cauliflower rice creates a tender, flavorful bite that you’ll keep coming back to. Whether for a quick family dinner or a tasty snack, I can’t recommend giving this recipe a try enough. Once you bake or air fry a batch, these nuggets are sure to become a favorite staple in your kitchen!
Print
Healthy Oven-Baked and Air-Fried Chicken Nuggets Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5 servings (approximately 30 nuggets)
- Category: Appetizer
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Description
These crispy and flavorful chicken nuggets are made with lean ground chicken and cauliflower rice, providing a healthier twist on a classic favorite. Perfectly seasoned and coated with crunchy breadcrumbs, they can be baked or air-fried to golden perfection. Serve with your choice of ketchup, honey mustard, buffalo sauce, BBQ sauce, or special sauce for a delicious snack or meal.
Ingredients
Main Ingredients
- 1 1/2 lbs 93% lean ground chicken (organic preferred, not breast only)
- 2/3 cup frozen cauliflower rice
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/4 teaspoon black pepper
Breading and Coating
- 1 large egg (beaten)
- 3/4 cup seasoned breadcrumbs (or gluten-free seasoned crumbs)
Sauces (for serving)
- Ketchup
- Honey mustard
- Buffalo sauce
- BBQ sauce
- Special sauce
Instructions
- Combine Ingredients: In a large bowl, mix together the ground chicken, frozen cauliflower rice, kosher salt, onion powder, garlic powder, and black pepper until all ingredients are well incorporated.
- Form Nuggets: Shape the mixture into approximately 30 round, flat nuggets, each weighing about 25 grams, ensuring they are evenly sized for uniform cooking.
- Bread Nuggets: Dip each nugget into the beaten egg to moisten, then coat evenly with the seasoned breadcrumbs, covering all sides.
- Preheat Oven and Prepare Baking Sheet: Preheat your oven to 450°F (232°C). Lightly spray a baking sheet with oil to prevent sticking and ensure crispiness.
- Bake Nuggets: Arrange the coated nuggets on the prepared baking sheet in a single layer. Bake for 10 minutes, then flip each nugget, spray with oil if needed for extra crispiness, and bake for an additional 6 minutes until they are golden brown and cooked through.
- Air Fry (Optional): Alternatively, place nuggets in a single layer inside the air fryer basket. Spray them lightly with oil. Air fry at 400°F (204°C) for 8 to 9 minutes, flipping halfway through and spraying again with oil to achieve a crispy exterior and fully cooked interior.
- Serve: Remove nuggets from oven or air fryer and let them cool slightly. Serve warm with your choice of ketchup, honey mustard, buffalo sauce, BBQ sauce, or special sauce for dipping.
Notes
- Using 93% lean ground chicken keeps the nuggets tender and moist while reducing fat content.
- Cauliflower rice adds a low-carb vegetable boost and helps bind the nuggets without extra breading.
- If preferred, gluten-free seasoned breadcrumbs can be used for a gluten-free version.
- Spraying oil during baking and air frying helps achieve a crispy texture similar to frying but with less oil.
- Ensure the nuggets reach an internal temperature of 165°F (74°C) for safe consumption.
- You can customize the seasoning in the breadcrumbs or batter to suit your taste.
