Description
These Nutritious Chicken and Broccoli Nuggets are a healthy and delicious homemade alternative to traditional fried nuggets. Packed with ground chicken, fresh broccoli, and wholesome ingredients like whole wheat breadcrumbs and oats, these nuggets offer a perfect balance of protein, fiber, and flavor. Versatile and easy to make, they can be baked, air fried, or pan-fried to crispy perfection, making them an ideal meal or snack option for families seeking nutritious comfort food.
Ingredients
Scale
Nugget Mixture
- 1 lb (450 g) ground chicken (preferably breast and thigh mixed)
- 1 ½ cups finely chopped broccoli florets (fresh, tightly packed)
- 1 small carrot, finely grated (about ½ cup)
- ½ small onion, very finely minced or grated
- 2 cloves garlic, minced
- ½ cup rolled oats, finely ground (or quick oats)
- ½ cup whole wheat breadcrumbs (or panko for extra crunch)
- ¼ cup finely grated Parmesan cheese (optional but recommended)
- 1 large egg
- 2 tbsp plain Greek yogurt (or mayonnaise)
- 1 tbsp olive oil (plus more for baking or pan-frying)
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- 1 tsp salt (adjust to taste)
- ½ tsp black pepper
- ½ tsp sweet paprika
- ½ tsp onion powder
- ½ tsp garlic powder
- ¼ tsp dried oregano
- ¼ tsp dried thyme
- Olive oil spray or 2–3 tbsp neutral oil for cooking
Optional Coating
- ½ cup whole wheat breadcrumbs or panko
- 2 tbsp finely grated Parmesan cheese
- Pinch of salt and pepper
Optional Dipping Sauces
- Greek yogurt herb dip (Greek yogurt + lemon juice + chopped dill/parsley + pinch of salt)
- Simple tomato ketchup or low-sugar BBQ sauce
- Honey-mustard (mustard + honey + yogurt)
Instructions
- Prepare broccoli and vegetables: Wash and thoroughly dry the broccoli florets. Finely chop them by hand or pulse gently in a food processor until they resemble coarse crumbs but are not a paste. Grate the carrot on the fine side of a box grater. Mince or grate the onion and garlic finely.
- Pre-cook moisture-heavy vegetables (optional but recommended): Heat 1 tsp olive oil in a small pan over medium heat. Add the minced onion, grated carrot, and garlic, sautéing for 3–4 minutes until softened and most moisture has evaporated. Let cool slightly before adding to the mixture. If skipping this step, squeeze excess moisture firmly from the grated carrot and onion using a paper towel or clean kitchen towel.
- Prepare the binding mixture: In a small bowl, beat the egg. Add Greek yogurt, Dijon mustard, lemon juice, 1 tbsp olive oil, salt, pepper, paprika, onion powder, garlic powder, dried oregano, and dried thyme. Whisk until well combined into a smooth, seasoned liquid.
- Combine dry binding ingredients: In a large mixing bowl, mix ground oats, whole wheat breadcrumbs, and grated Parmesan cheese evenly.
- Mix the nugget base: Add ground chicken to the dry mix. Add chopped broccoli, sautéed (or well-squeezed) carrot and onion, and garlic. Pour in the seasoned egg-yogurt mixture. Gently mix with clean hands or a sturdy spatula until just combined and evenly distributed. Avoid overmixing to prevent toughness.
- Check and adjust consistency: The mixture should be soft and slightly sticky but able to hold its shape when formed. If too wet, add 1–2 tbsp more oats or breadcrumbs; if too dry, add 1–2 tsp yogurt or a splash of water and mix again.
- Shape the nuggets: Line a baking sheet with parchment paper. Lightly oil or dampen hands to prevent sticking. Scoop about 1 heaping tablespoon of mixture per nugget, shaping into small ovals or rectangles about ½–¾ inch thick. Place on the tray.
- Optional coating for extra crispiness: Combine ½ cup breadcrumbs or panko, 2 tbsp Parmesan cheese, and a pinch of salt and pepper in a shallow dish. Lightly press each nugget into the mixture, coating both sides, and return to the tray.
- To bake (healthiest option): Preheat oven to 400°F (200°C). Lightly spray the parchment and tops of nuggets with olive oil spray or brush with oil. Arrange nuggets in a single layer spaced apart. Bake 10–12 minutes, flip, then bake another 8–10 minutes until golden and cooked through (165°F internal temperature). Optionally broil for 1–2 minutes for color and crispiness, watching carefully.
- To air fry: Preheat air fryer to 375°F (190°C) for 3–5 minutes. Spray basket lightly with oil. Place nuggets in a single layer without overcrowding; cook in batches if needed. Spray or brush tops with oil. Air fry 8–10 minutes, turning halfway, until golden and fully cooked.
- To pan-fry: Heat 2–3 tbsp oil in a nonstick skillet over medium heat until hot. Add nuggets in a single layer without crowding. Cook 4–5 minutes on the first side until golden and crisp. Flip and cook another 4–5 minutes. Adjust heat as needed to prevent burning and ensure thorough cooking. If browning too quickly, reduce heat and cover pan for last 1–2 minutes.
- Rest and serve: Transfer cooked nuggets to paper towels or a wire rack to rest 2–3 minutes. Serve warm with chosen dipping sauces like yogurt herb dip, ketchup, BBQ sauce, or honey-mustard. Pair with a fresh salad, roasted sweet potatoes, or brown rice for a balanced meal.
- Storing and reheating: Cool leftover nuggets completely. Store airtight in the refrigerator up to 3 days. For longer storage, freeze in a single layer on a tray until firm, then transfer to a freezer bag or container for up to 2–3 months. Reheat refrigerated or frozen nuggets in oven or air fryer at 350°F (175°C) until hot and crisp; avoid microwave to maintain crispiness.
Notes
- Sautéing the carrot, onion, and garlic helps remove excess moisture, improving nugget texture, but squeezing moisture out is an acceptable alternative.
- The optional Parmesan cheese adds flavor and helps bind the mixture.
- You can swap whole wheat breadcrumbs with panko for a crunchier texture.
- For a dairy-free version, omit Parmesan and substitute Greek yogurt with mayonnaise or a plant-based yogurt.
- Ensure internal temperature of nuggets reaches 165°F (74°C) for safe consumption.
- Air frying and baking are healthier cooking methods compared to pan-frying.
- Optional coatings add extra crispiness but add a bit more calories and carbs.
- Leftover nuggets make great lunchbox items or snacks.
- Use fresh herbs in dipping sauces for enhanced flavor.
