Tulo

Baked Veggie Chicken Nuggets Recipe

Grating the zucchini and carrot fine and squeezing out their liquid lets the vegetables disappear into the chicken mixture instead of turning the nuggets soggy, so kids get extra vegetables without noticing a texture change, and baking instead of frying keeps the fat content low while a hot oven still gets the coating crisp.

Prep
20 min
Cook
15 min
Total
35 min
Servings
4

Ingredients

Servings4
  • 1 lb boneless, skinless chicken breast, cubed
  • 1 cup zucchini, grated and squeezed dry
  • 1/2 cup carrot, finely grated
  • 1 cup whole wheat breadcrumbs
  • 1 large egg, lightly beaten
  • 1/4 cup parmesan cheese, grated
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp salt
  • 2 tbsp olive oil, for brushing

Nutrition per serving

Calories
240
Protein
14g
Carbs
22g
Fat
11g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

Need different units or a different yield? Try our Conversion Calculator →

Instructions

  1. 1Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. 2Pulse the cubed chicken in a food processor 8-10 times, until it looks like coarse ground meat, not a paste. Transfer to a large bowl.
  3. 3Place the grated zucchini in a clean kitchen towel and wring out as much liquid as possible, you should be able to squeeze out several tablespoons of water.
  4. 4Add the squeezed zucchini, grated carrot, breadcrumbs, egg, parmesan, garlic powder, onion powder, and salt to the bowl with the chicken and mix with your hands until just combined.
  5. 5Scoop about 2 tablespoons of the mixture and shape into a nugget or small patty. Repeat with the remaining mixture, you should get about 20-24 nuggets. Place them on the prepared baking sheet.
  6. 6Brush the tops of the nuggets lightly with olive oil.
  7. 7Bake for 12-15 minutes, flipping halfway through, until golden brown on both sides and the internal temperature reaches 165°F (74°C).USDA safe minimum for poultry: 165°F (74°C)

Tips & variations

  • Swap the zucchini and carrot for finely grated cauliflower, spinach (squeezed very dry), or sweet potato depending on what's in the fridge.
  • Ground turkey or ground chicken works as a 1:1 substitute for the cubed chicken breast if a food processor isn't handy.
  • For extra crunch without deep frying, roll the shaped nuggets in panko before baking instead of mixing breadcrumbs into the batter.
  • Serve with a simple yogurt-ranch dip (plain yogurt, a squeeze of lemon, a pinch of dried dill) instead of a sugary bottled sauce.

Storage & reheating

Store cooked nuggets in an airtight container in the refrigerator for up to 4 days. Reheat in a 375°F (190°C) oven for 8-10 minutes to keep them crisp; microwaving works but softens the coating. To freeze, arrange uncooked shaped nuggets on a tray until solid, then transfer to a freezer bag for up to 3 months and bake straight from frozen, adding about 5 extra minutes.

Tips from the Tulo kitchen

  • If the mixture feels too wet to shape after adding the vegetables, stir in an extra tablespoon or two of breadcrumbs rather than adding more egg.
  • Cutting the nuggets slightly flatter than a typical fast-food shape helps them cook through evenly in the oven without the coating burning before the center is done.

FAQ

Can I use ground chicken instead of pulsing chicken breast myself?

Yes. Use 1 pound of pre-ground chicken or turkey breast and skip the food processor step, the texture will be slightly finer but works the same way.

How do I get picky kids to actually eat these?

Keep the vegetable pieces very fine and fully hidden in the mixture rather than visible chunks, and serve with a familiar dip like ketchup or ranch the first few times.

Can these be made in an air fryer?

Yes. Arrange in a single layer without touching, spray lightly with oil, and cook at 400°F (200°C) for 10-12 minutes, flipping halfway.

Are these nuggets freezer-friendly?

Yes, both cooked and uncooked nuggets freeze well. Freeze uncooked ones on a tray first so they don't stick together, then bag them for up to 3 months.