Chicken nuggets are a staple on menus across the country, and I’d be lying if I said I wasn’t tempted over to the kids menu now and again for a bite of nostalgia. The obvious problem is that most chicken nuggets aren’t very healthy for you – they’re usually made with heavily processed chicken, some Franken-batter, and the cheapest cooking oil drive-ins can buy.
But chicken nuggets can be a healthy addition to your diet, especially when prepared fresh and cooked in an air fryer. In fact, homemade chicken nuggets are one of my favorite high-protein air fryer recipes and a great go-to for high protein meal prep. This recipe in particular makes a great muscle-building snack and can easily be combined with other items for a complete and healthy meal.
This really is one of my favorite muscle-building chicken recipes because it’s easy to make, high in protein, way healthier than frozen or fast-food options, and tastes great. I really recommend this one for a between meal protein snack or as a fun appetizer for potlucks and game days.
If you’re too hungry to learn about how good chicken is for gains, just read below and start cooking. But if you care about nutrition and want to learn a little more about optimizing your diet, continue reading after the recipe for nutritional insights, meal planning hacks, and other easy recipes to help build muscle
How To Make Chicken Nuggets Without Breadcrumbs
Carbs are an important part of our diet as bodybuilders, but there’s no reason to make things unhealthy. And for those who want to snack on homemade chicken nuggets while cutting, you’ll love that this recipe omits breadcrumbs altogether.
Instead, I let the egg and light coating of cooking oil do the work. When air fried, these ingredients help to both bind the nuggets and give a crispy texture.
Homemade Air Fryer Chicken Nuggets Recipe
Ingredients:
- 1 pound lean ground chicken
- Salt, to taste
- Pepper, to taste
- Garlic powder, to taste
- Red pepper flakes, to taste
- Italian seasoning, to taste
- 1/2 cup shredded mozzarella cheese
- 1/2 cup grated parmesan cheese
- 1 egg
- Cooking spray
Instructions:
- Preheat the air fryer to 400°F (200°C).
- In a mixing bowl, combine the lean ground chicken, salt, pepper, garlic powder, red pepper flakes, Italian seasoning, mozzarella cheese, parmesan cheese, and egg. Mix well until all ingredients are evenly incorporated.
- Shape the chicken mixture into nugget-sized pieces, forming them into whatever shape you desire.
- Place the shaped chicken nuggets on a plate or tray lined with parchment paper.
- Lightly spray the chicken nuggets with cooking spray to help them crisp up in the air fryer.
- Once the air fryer is preheated, place the chicken nuggets in the air fryer basket in a single layer, ensuring they are not overcrowded.
- Air fry the chicken nuggets at 400°F (200°C) for 8-10 minutes, or until they are golden brown and cooked through, flipping halfway through the cooking time for even browning.
- Once cooked, remove the chicken nuggets from the air fryer and serve with your favorite dipping sauces!
Is Chicken Good For Bulking?
Yes, chicken is a fantastic lean protein source that can help you put on mass, improve strength, and accelerate muscle recovery. It’s also rich in B-vitamins and micronutrients that our bodies need to perform consistently at a high level. [1] [2] Your body can break down chicken protein quite easily and absorb it quickly. This means every bite gets put to use quickly to build and repair muscles after strenuous workouts.
The high levels of protein alone should push this one to the top of your list of easy recipes to help build muscle. And, as touched on above, the convenience of the air fryer makes it a great choice for high-protein chicken meal prep because it's simple to prepare and you can easily scale it up in quantity without losing much time.
High Protein Chicken Meal Prep
You can incorporate these into your weekly meal plan in a couple of ways:
- Cook a large batch all at once and portion out daily (my preference)
- Save half your batch uncooked in tupperware for 1-2 days max
- Freeze leftovers (you may need to experiment with thawing processes)
That’s enough if you plan to just snack on these chicken nuggets, but if you’d like to incorporate them into a full, balanced meal, I recommend pairing with vegetables and carbs such as potatoes or rice. Air fry some sliced potatoes for homemade fries if you really want to relive your childhood.
Other High Protein Air Fryer Recipes
Air fryers are an easy, fast, and convenient way to whip up a quick meal. They’re great for any food you favor with a little bit of crispiness, and are pretty much limitless when it comes to whipping up easy recipes to help build muscle. (Soups and salads being key exceptions.)
Some of my other favorite air fryer recipes are:
- Teriyaki Salmon
- Crispy tofu (for stir fry)
- Salmon cakes/patties
- Healthy chicken wings
- Air fried asparagus
- Chicken breast with Italian seasoning
- Crispy Brussels sprouts
- Falafel
And when it comes to the near endless list of muscle-building chicken recipes, an air fryer is your best friend. For instance, you can make healthy chicken fingers by following this homemade chicken nuggets air fryer recipe and simply making the nuggets bigger; or into chicken tenders by using chicken breast meat. The convenience isn’t just in the cooking, but also the cleanup. Every air fryer I’ve had is remarkably easy to clean.
Conclusion
So why go into such detail for a quick recipe? Because, speaking from the standpoint of professional bodybuilders, we see too many people limiting their gains because they’re relying on packaged meals and take-out dinners. My hope is that you’ll be inspired to cook more nutritious meals at home so that you can reap the benefits of nutrient-rich, protein-packed food. And if that starts with homemade chicken tenders in the air fryer… all the better!
Renee Jewett is an IFBB Wellness Pro with multiple NPC accolades to her name. She generously shares her insights and first-hand experiences about her professional bodybuilding journey.
