Ingredients
- 1 ½ lbs ground chicken (93% lean is best; avoid breast-only for better texture)
- ⅔ cup frozen cauliflower rice (no need to thaw)
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ¼ teaspoon black pepper
- 1 large egg, beaten
- ¾ cup seasoned breadcrumbs (or gluten-free seasoned breadcrumbs if needed)
- Cooking spray or oil mister (for baking or air frying)
- Optional for dipping: ketchup, honey mustard, BBQ sauce, buffalo sauce, or your favorite homemade dip
Instructions
1. Mix the Base
In a large bowl, combine the following:
- Ground chicken
- Frozen cauliflower rice
- Kosher salt
- Onion powder
- Garlic powder
- Black pepper
Use clean hands or a spoon to mix until everything is evenly combined. The mixture will be soft, but it should hold together when shaped.
Beginner Note: If your mixture feels too sticky, chill it in the refrigerator for 10–15 minutes before shaping. This makes it easier to handle.
2. Shape the Nuggets
Using clean hands or a small scoop, form the mixture into 30 small, flat nuggets—roughly 25 grams each (about the size of a ping-pong ball, then flattened slightly). Set aside on a tray or parchment-lined surface.
Tip: Keeping a small bowl of water nearby to dampen your hands can help prevent sticking while shaping.
3. Prepare for Coating
Set up a simple breading station:
- In one bowl, place the beaten egg.
- In another bowl, add the seasoned breadcrumbs.
Dip each nugget first into the egg, then coat with breadcrumbs, pressing gently to adhere. Transfer to a clean tray.
Tip: Use one hand for the wet dip and the other for the dry dip to keep things less messy.
Notes
Baking (Oven Method):
- Preheat your oven to 450°F.
- Place nuggets on a baking sheet lined with parchment and lightly sprayed with oil.
- Spray the tops of the nuggets with oil.
- Bake for 10 minutes. Flip the nuggets, spray again, and bake for an additional 6 minutes.
- Check for doneness: Nuggets should be golden brown and have an internal temperature of at least 165°F.
Air Fryer Method:
- Preheat air fryer to 400°F.
- Place nuggets in a single layer in the basket (work in batches if needed).
- Spray tops with oil.
- Air fry for 8–9 minutes, flipping halfway through and spraying again.
- Cook until golden brown and cooked through.
- Prep Time: 20 minutes
- Cook Time: 10 minutes