Toddler-Friendly Protein Nuggets
Soft, baked chicken nuggets that toddlers love. Hidden veggies, 18g protein per serving, and no weird ingredients. Kid-approved and simple.
PROTEIN 18g
CALORIES 220
P:E RATIO 0.8
TIME 33m
YIELD 6
P:E 0.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
1.5 lbs ground chicken 18G PROTEIN
1/2 cup finely grated zucchini (squeezed dry) HIGH FIBER
1/4 cup finely grated carrots PRODUCE
1/3 cup breadcrumbs (or oat flour for GF) CARB BASE
1 egg 18G PROTEIN
1 tsp garlic powder FLAVOR
1/2 tsp onion powder FLAVOR
1/2 tsp salt FLAVOR
1/2 cup Panko breadcrumbs (for coating) CARB BASE
2 tbsp olive oil FLAVOR
Ketchup, honey mustard, or ranch for dipping FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Freeze baked or unbaked for up to 3 months.
- Batching: Squeezing the zucchini dry is essential — wet zucchini makes the nuggets fall apart.
- Reheat: Oven: 375°F for 8 minutes. Air fryer: 350°F for 5 minutes. Microwave works but nuggets lose their crunch.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F. Line a baking sheet with parchment paper.
02
HIGH HEAT SEAR
Squeeze grated zucchini in a paper towel to remove excess moisture.
03
THE MACRO PREP
In a large bowl, mix ground chicken, grated zucchini, grated carrots, breadcrumbs, egg, garlic powder, onion powder, and salt until combined.
04
THE MACRO PREP
Shape mixture into small nugget shapes (about 2 tablespoons each). You should get about 24 nuggets.
05
STEP 5
Roll each nugget in Panko breadcrumbs and place on the baking sheet.
06
STEP 6
Drizzle or lightly brush tops with olive oil.
07
STEP 7
Bake for 16-18 minutes, flipping halfway through, until golden brown and cooked through (165°F internal).
PRIMARY CATEGORY
EXPLORE MORE Sheet Pan ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 1.5 lbs ground chicken
- 1/2 cup finely grated zucchini (squeezed dry)
- 1/4 cup finely grated carrots
- 1/3 cup breadcrumbs (or oat flour for GF)
- 1 egg
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/2 cup Panko breadcrumbs (for coating)
- 2 tbsp olive oil
- Ketchup, honey mustard, or ranch for dipping