Easy High Protein Crispy Chicken Nuggets

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These high protein crispy chicken nuggets are golden on the outside, juicy in the center, and shockingly easy to make in the air fryer or oven.

This recipe shows you how to recreate your childhood fav, without the obscene calories.

These bake up beautifully golden, with craggy edges that catch the light and a tender, well-seasoned center that stays moist thanks to lean ground chicken and egg.

Why I tested These High Protein Crispy Chicken Nuggets

I wanted something that felt like a proper “fakeaway” meal but still fit into a macro-friendly, lower carb lifestyle.

Store-bought nuggets are convenient, but they are usually loaded with fillers and unnecessary carbs.

And yes, the whole plate packs an impressive 132 grams of protein, with each nugget coming in at 6g.

Why You Will Love This Recipe

• Each nugget contains 6g of protein with only 39 calories
• Crispy exterior without deep frying
• Easy to meal prep and freezer-friendly
• Air fryer and oven instructions included
• Naturally high protein and adaptable for lower carb needs
• Kid-friendly and perfect for gym-focused meal plans
• Simple ingredients you likely already have

They store well, reheat beautifully, and freeze without losing texture. That makes them excellent for weekly meal prep.

Ingredients You Need

Seasoned Chicken

500g lean ground chicken

I recommend using chicken breast processed in a food processor for the leanest result. Pre-ground chicken works, but check the fat percentage. Higher fat chicken will be juicier but slightly higher in calories.

1 large egg

This binds the mixture and prevents crumbly nuggets. Do not skip it.

Garlic powder, onion powder, paprika

These build the base flavor. Smoked paprika adds a deeper note if you prefer.

Cayenne (1/2 tsp)

Adds subtle heat. Reduce or omit if cooking for children.

Salt and black pepper

Essential for proper seasoning. Under-seasoned chicken tastes bland no matter how crispy it is.

Flour Station

100g plain flour (40g for tracking if monitoring macros)

This creates the classic nugget crust. For a low carb version, substitute with almond flour or finely crushed pork rinds. Be aware that almond flour produces a softer crust, while pork rinds create a crunchier but more irregular coating.

Repeat the same seasonings in the flour. This step matters. If you skip seasoning the coating, the exterior will taste flat.

Wet Station

1 beaten egg

Helps the flour adhere properly. Without it, the coating will not stick evenly.

Hot Honey Dip (Optional)

15g unsalted butter

Adds richness.

3 tbsp Frank’s Red Hot

Classic tangy heat.

1 tbsp honey

Balances the spice. For lower net carbs, reduce or use a sugar-free honey alternative.

Chili flakes

Optional for extra heat.

Cooking Spray

Spray before cooking and again halfway through. This is critical for achieving a golden, crisp finish.

Tips for Success

• Do not skip spraying with oil. My first test batch looked pale and felt dry because I underestimated this step.
• Avoid overcooking. Lean chicken dries out quickly. Once firm and golden, remove immediately.
• Keep nuggets uniform in size for even cooking.
• If using almond flour, expect a softer crust. For maximum crispness on a low carb diet, pork rind crumbs work best.
• Repeat seasoning in the flour. This is not optional if you want bold flavor.

Frequently Asked Questions

Are these high protein crispy chicken nuggets keto?

As written with plain flour, they are higher protein but moderate carb. To make them keto or low carb, substitute almond flour or pork rind crumbs. Net carbs will vary depending on the coating used.

How many net carbs per nugget?

With standard flour, each nugget contains approximately 2g carbs. Fiber is minimal, so net carbs are about 2g per nugget. Using almond flour reduces net carbs slightly.

Can I freeze them?

Yes. Cool completely, then freeze in a single layer before transferring to a container. Reheat in the air fryer at 180°C until hot and crisp.

Can I use chicken thigh?

Yes, but the fat content will increase. Thigh meat produces juicier nuggets but slightly higher calories and fat.

If you love high protein meals that actually taste indulgent, save this high protein crispy chicken nuggets recipe to your meal prep rotation. Join my email list to receive tested, macro-friendly recipes designed to make your week easier and more delicious.

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