These savory Everything Bagel Chicken Nuggets are high protein, low carb, and ready in under 30 minutes.
What Makes Everything Bagel Chicken Nuggets Dietitian-Approved?
Regular chicken nuggets tend to have minimal chicken and are mostly fried breading. Everything bagel chicken nuggets are chunks of chicken breast coated in savory everything bagel seasoning and provide 35 g of protein per serving. If you tend to eat chicken often in your meal preps, then this is a great way to make it more enticing.
Everything Bagel Chicken Nuggets Seasoning
Everything bagel seasoning can be found in your regular grocery store. Brands vary in the amount of sodium they contain. It is important to check the sodium content. Amounts range from 0-65 mg sodium per ¼ tsp serving. For 1 serving, 65 mg is not much sodium. This would be great to add some flavor to your eggs. However, for the chicken nuggets a lot of seasoning is needed to fully coat the chicken.
To fully coat the chicken, ½-¾ cup of seasoning is needed. If you use everything bagel seasoning that contains 65 mg of sodium, then the sodium in 1 serving of chicken could be up to 1872 mg sodium. Most people who exercise 30-60 minutes per day for 5-7 days a week need 2-3 g of sodium a day. Using a lower sodium seasoning with 30 or 15 mg will greatly reduce the sodium content to 864 or 432 mg. You can also mix sesame and poppy seeds with everything bagel seasoning to reduce the sodium.
What to Pair with Your Everything Bagel Chicken Nuggets
Since I used the air fryer for the chicken nuggets, I decided to keep using it for my sides of potatoes and broccoli. Air fryer potatoes are like fries and go great with chicken nuggets. Pair with your favorite sides. Air fried Brussel sprouts and rice make a delightful meal as well.
Ingredients
- Chicken breast: Easy go-to protein. Stock up when you find it on sale and freeze it for future meal preps.
- Egg: This is how the seasoning will stick to the chicken and it adds a little protein. Egg whites would also work.
- Everything bagel seasoning: Check the sodium content of the everything bagel seasoning and select one with 30 mg or less per ¼ tsp serving or mix everything bagel seasoning with sesame and poppy seeds.
How to Make
Cut chicken into 2-inch pieces. Whisk egg in a small bowl. Place seasoning in a second small bowl. Coat each piece of chicken in egg and then cover in the seasoning.
Spray air fryer basket with oil. Place chicken in a single layer in the basket (depending on the size of your air fryer, you may need to air fry the chicken in 2 batches).
Air fry at 400°F for 8-10 minutes, turning each piece over halfway.
Tips
- Don’t have an Air Fryer? You can make these in the oven. Place chicken in a single layer on a baking sheet. Cook at 425°F for 8 minutes, take out and turn chicken over, then cook for another 4 minutes or until internal temperature reaches 165°F.
- Use a food thermometer to ensure chicken is cooked thoroughly. The USDA states the safe minimum internal temperature for chicken is 165°F. Before I had a food thermometer, I had to cut my chicken to check if the inside was still pink. I would always end up overcooking my chicken in fear of it being undercooked. I always made dry chicken. Checking the internal temperature makes it so much easier and prevents dry chicken.
Try These Recipes Next
- Healthy Buffalo Chicken Dip
- Healthy Yogurt Chicken Curry with Rice in Pressure Cooker
- The Easiest Air Fryer Pizza: 5 Trader Joe’s Ingredients
- Healthy Lemon Garlic Shrimp Pasta
- Sweet Potato Breakfast Bowl Meal Prep
- Dijon Mustard Chicken and Spiced Sweet Potatoes Sheet Pan
Everything Bagel Chicken Nuggets in Air Fryer
Equipment
- 1 Air Fryer
Ingredients
- 24 oz chicken breast boneless, skinless, raw
- 1 egg
- 1/2-3/4 cup everything bagel seasoning
Instructions
- Cut chicken into 2-inch pieces.
- Whisk egg in a small bowl.
- Place seasoning in a second small bowl.
- Coat each piece of chicken in egg and then cover in the seasoning.
- Spray air fryer basket with oil. Place chicken in a single layer in the basket (depending on the size of your air fryer, you may need to air fry the chicken in 2 batches).
- Air fry at 400°F for 8-10 minutes, turning each piece over halfway.
Notes
- Check the sodium content of the everything bagel seasoning and select one with 30 mg or less per ¼ tsp serving or mix everything bagel seasoning with sesame and poppy seeds.
- Don’t have an Air Fryer? You can make these in the oven. Place chicken in a single layer on a baking sheet. Cook at 425°F for 8 minutes, take out and turn chicken over, then cook for another 4 minutes or until internal temperature reaches 165°F.
