Healthy Chicken Nuggets with Veggies
These healthy, baked chicken nuggets with veggies are made with ground chicken, carrots, zucchini, and oat flour for an easy baked dinner the whole family will love. They're flavorful, freezer-friendly, and perfect for toddlers, kids, and adults alike.
Ingredients
- 1 pound ground chicken
- 1 medium carrot grated
- 1 small zucchini or yellow squash grated
- Optional: ¼ cup cauliflower rice
- ⅓ cup oat flour or ½ cup instant oats
- ½ teaspoon kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon other spices or spice mixes that you want to introduce to your kids such as cumin, paprika, taco seasoning, herbs de Provence or ras el hanout..
- Spray oil
- ¼ cup breadcrumbs
Instructions
- Prepare the oven. Preheat the oven to 400°F and line a large baking sheet with parchment paper. Add the breadcrumbs to a small bowl.
- Grate the vegetables. Using the small holes of a box grater, grate the carrot. Using the larger holes, grate the zucchini or yellow squash. No need to wring out water.1 medium carrot, 1 small zucchini or yellow squash
- Mix the chicken mixture. Add the ground chicken, grated carrot, grated zucchini, oat flour, kosher salt, garlic powder, onion powder, and optional cauliflower rice to a large mixing bowl. Mix in any other spices or spice mixes you want to introduce. Stir everything together until just combined. Be careful not to overmix, which can make the nuggets tough.1 pound ground chicken, 1 medium carrot, 1 small zucchini or yellow squash, Optional: ¼ cup cauliflower rice, ⅓ cup oat flour, ½ teaspoon kosher salt, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon other spices or spice mixes that you want to introduce to your kids
- Shape the nuggets. Scoop about 2 tablespoons of the mixture and gently form it into nugget shapes with your hands. Dip each nugget in the breadcrumbs and flip to coat both sides. Arrange them in a single layer on the prepared baking sheet, leaving a little space between each one.¼ cup breadcrumbs
- Spray and bake. Lightly spray the tops of the nuggets with cooking spray. Bake for 12–15 minutes, or until the nuggets are fully cooked and the internal temperature reaches 165°F with an instant-read thermometer.Spray oil
- Serve. Let the nuggets rest for 2–3 minutes before serving. Enjoy them warm by themselves, or with ketchup, ranch, honey mustard, barbecue sauce, or your favorite dipping sauce.
Nutrition
Calories: 49kcalCarbohydrates: 3gProtein: 5gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 20mgSodium: 85mgPotassium: 165mgFiber: 0.4gSugar: 0.5gVitamin A: 529IUVitamin C: 2mgCalcium: 8mgIron: 0.4mg
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