Chicken Nuggets

Keep those weeknight dinners healthy with these low-fat chicken nuggets that are better for you than the ones you’d get at a fast food restaurant.


  • 1 lb boneless, skinless chicken breast or tenderloins
  • 1/4 cup whole wheat flour
  • 1 tsp paprika
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 2 egg whites
  • 1/4 cup low-fat buttermilk or skim milk
  • 1 cup breadcrumbs


  • Serves 4
  • Preheat oven to 400°.
  • Cut chicken into 1-1/2 -inch pieces. In a bowl combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.
  • In a small bowl lightly beat egg whites and buttermilk. In another bowl, place the breadcrumbs. Dip each chicken piece into egg mixture then coat with breadcrmbs, covering completely.
  • In a large, nonstick frying pan, add the chicken and onions and saute until the onions are tender and the chicken is thoroughly cooked, about 5 to 7 minutes.
  • Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden. Serve with ketchup or honey mustard, if desired.

Nutritional Value

  • Serving size is about 4 pieces
  • Calories: 166
  • Fat: 2g
  • Saturated Fat: 0g
  • Cholesterol: 40mg
  • Sodium: 641mg
  • Carbohydrates: 12g
  • Fiber: 1g
  • Protein: 27g

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