Description
These crunchy nuggets mix lean ground chicken with protein-rich quinoa and hidden veggies. They crisp up beautifully and freeze like champs — perfect for batch cooking.
Ingredients
Scale
- ½ small onion, finely chopped
- 1 small carrot, finely chopped
- 1 celery stalk, finely chopped
- 2 Tbsp olive oil (for sautéing)
- ½ cup dry quinoa, rinsed
- 2 lb ground chicken breast
- ½ cup grated Parmesan
- 1 cup shredded mozzarella
- 1 clove garlic, pressed or minced
- 1 tsp salt
- ¼ tsp black pepper
- 1 cup all-purpose flour (or GF flour)
- 4 large eggs, beaten
- Panko breadcrumbs (enough to coat)
Instructions
- Chop the onion, carrot, and celery as small as you can. Tiny pieces blend into the nuggets so kids won’t notice them.
- Warm 2 tablespoons olive oil in a skillet over medium heat. Sauté the chopped veg until the onion turns translucent and sweet, about 4–5 minutes. Transfer to a bowl and let cool to room temperature. Cool ingredients mix better and prevent scrambled eggs in the mixture.
- Cook the quinoa according to package directions. Fluff, cool, and set aside.
- Put the cooled sautéed vegetables into a food processor and pulse until they form a smooth paste. This keeps texture uniform and sneaks the veg in.
- In a large bowl, combine the ground chicken, cooked quinoa, garlic, veg paste, Parmesan, mozzarella, salt, and pepper. Use your hands or a sturdy spoon to mix until everything holds together. If the mix feels too loose, add a tablespoon or two of flour or a little extra quinoa.
- Scoop a heaping tablespoon of mix and shape into compact, round nuggets. Keep sizes consistent so they cook evenly.
- Set up a dredging station: flour in one shallow dish, beaten eggs in another, and panko in a third. Coat each nugget in flour, dip in egg, then press into panko until well covered. Place on a baking sheet while you finish the rest. Dredge all nuggets before frying to speed up cooking and avoid scrambling at the stove.
- Heat about 2 inches of olive oil in a heavy skillet or cast-iron pan over medium heat. Test the oil with a small breadcrumb — it should sizzle immediately. Fry nuggets 3–4 minutes per side until deep golden and cooked through (internal temp ~165°F). Drain on a rack or paper towels.
- Serve warm with ketchup, yogurt ranch, or your child’s favorite dip.
Notes
- Oven / Air-fryer options (if you want less oil)
- Oven: Preheat to 400°F. Arrange nuggets on a lined baking sheet, spray lightly with oil, and bake 15–20 minutes, flipping halfway, until golden.
- Air fryer: Cook at 375°F for 10–12 minutes, turning once, until crisp.
- Two ways to freeze (works great)
- Freeze before cooking: After breading, arrange nuggets single-layer on a parchment-lined sheet. Freeze 2–3 hours, then transfer to a zip-top bag. Store up to 3 months. Cook from frozen; add a few extra minutes to the frying/baking time.
- Freeze after cooking: Cool fried nuggets completely, then freeze in a single layer before transferring to a bag. Reheat in the oven or air fryer for best crispness.
- Quick tips & troubleshooting
- Grind your own chicken if you can — it improves texture.
- Pulse the veggies if picky eaters are in the house — they disappear into the mix.
- Cool quinoa and veg before mixing. Hot ingredients can make eggs scramble and the mixture sloppy.
- Test one nugget for seasoning before shaping the whole batch — easy to tweak.
- To make them gluten-free, swap flour and panko for GF versions.
- Storage
- Refrigerate cooked nuggets in an airtight container for up to 3 days. Reheat in the oven or air fryer to keep them crispy.
Nutrition
- Serving Size: 5nuggets
- Calories: 257kcal
- Sodium: 512mg
- Fat: 8g
- Saturated Fat: 3g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 27g
- Cholesterol: 119mg