Healthy Baked Chicken Nuggets

Kids around the world love chicken nuggets. My Healthy Baked Chicken Nuggets satisfy both kids and their moms, since they are coated in healthy whole grain oats, almond meal, and spices. My secret to the most tender and flavorful chicken is marinating the chicken in a mixture of buttermilk and spices.

A plate with chicken nuggets and honey mustard dipping sauce, with cut fruit and vegetables to snack on.

Why Baked, and not Fried?

Not all fried foods are bad for you. However, most food manufacturers do not choose high quality ingredients when putting together foods like chicken nuggets.

If you purchase chicken nuggets at the store, you most likely are buying processed chicken, which may have MSG or other chemical flavor enhancers added, that are then coated in white flour or corn starch, two ingredients that are void in nutrients. These are further fried in inexpensive cooking oils such as soya oil, and sometimes even in trans fats, both of which cause health problems instead of healing them. For more information about which fats to avoid, and which to include more of in your diet, read my article on The Best Sources of Healthy Fats.

My version swaps processed ingredients and replaces them with whole grain oats (ground into a flour), and almond flour. Adding some spices, herbs, and sea salt gives them all the flavor they need, no chemicals required.

How to Make Healthy Baked Chicken Nuggets

 

Healthy Baked Chicken Nuggets

Children around the world love eating chicken nuggets. Swapping the store bought variety for this healthy homemade version means giving your kids more ingredients their bodies need, instead of filling them with processed ingredients void of nutrients. Serve these with a simple homemade honey mustard dipping sauce.

Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings 5 people
Calories 220 kcal

Ingredients

  • 1 pound chicken breasts cut into small pieces
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon thyme
  • 1/2 teaspoon garlic powder
  • 1 cup buttermilk

Coating

  • 1 egg
  • 1/3 cup oats blended into a flour
  • 1/3 cup almond flour
  • 1 tablespoon arrowroot powder
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon thyme
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon mustard powder
  • pinch cayenne

Honey Mustard Dipping Sauce

  • 1/4 cup greek yogurt full fat
  • 1/4 cup dijon mustard
  • 1/4 cup honey

Instructions

  1. Cut chicken into cubes, and then coat evenly with spices. Pour buttermilk over chicken, and place it in the refrigerator for 30 minutes - 1 hour to marinate.

  2. In a small both, beat an egg, and set aside.

  3. In another bowl, add together the rest of the coating ingredients, and mix together well.

  4. When ready to bake, preheat oven to the broil setting on high.

  5. Line a baking sheet. Remove a piece of chicken from the marinade, dip into the egg, and then fully cover in the coating mixture. Place it on the cookie sheet, and repeat until all of the chicken is coated.

  6. Bake for 12-14 minutes, flipping once half way through to ensure a fully crisp coating.

  7. If desired, mix together greek yogurt, honey, and dijon mustard for a healthy dipping sauce. Add a pinch of sea salt, to taste, and stir well.

Recipe Notes

*Arrowroot powder is a more natural starch and is becoming a popular substitute for corn flour or starch, which is almost always a GMO. It is not essential to this recipe's success, but it helps the chicken bake up crispier.

 Nutrition Facts for Healthy Baked Chicken Nuggets

 

 

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