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Easy Baked Chicken Nugget Meal Prep Bowls

Easy Baked Chicken Nugget Meal Prep Bowls - featured image
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A quick and healthy meal prep solution featuring crispy baked chicken nuggets served over cauliflower rice with fresh vegetables and a tangy Greek yogurt sauce.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breast, cut into bite-sized strips
  • 1 cup panko breadcrumbs
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 1/4 cup milk (whole or buttermilk)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • Olive oil or avocado oil cooking spray
  • 2 cups cauliflower rice
  • 1 cup sweet corn, thawed
  • 1 medium red bell pepper, diced
  • 2 stalks green onions, sliced
  • 1 medium avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • 1/2 cup Greek yogurt (plain, non-fat or 2%)
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon lemon juice
  • 1 small garlic clove, minced

Instructions

  1. Preheat oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper.
  2. Pat chicken strips dry with paper towels to ensure crispiness.
  3. Set up a breading station with three shallow bowls: one with flour mixed with garlic powder, onion powder, smoked paprika, salt, and pepper; one with whisked eggs and milk; and one with panko breadcrumbs.
  4. Dredge each chicken strip in the flour mixture, dip in the egg wash, and press firmly into the panko breadcrumbs.
  5. Place breaded chicken on the baking sheet, ensuring space between pieces for air circulation.
  6. Lightly spray the tops of the chicken with cooking spray.
  7. Bake for 15-18 minutes, flipping halfway through, until internal temperature reaches 165°F (74°C) and coating is golden brown.
  8. While chicken bakes, cook cauliflower rice in a skillet over medium heat for 3-4 minutes. Stir in corn and bell pepper for the last minute to warm through.
  9. Whisk together Greek yogurt, Dijon mustard, honey, lemon juice, and minced garlic to make the sauce.
  10. Assemble bowls with cauliflower rice base, topped with baked nuggets, fresh avocado, green onions, and cilantro.
  11. Store sauce separately and refrigerate bowls for up to 4 days.

Notes

Ensure chicken is patted dry before breading to prevent steaming. Do not overcrowd the baking sheet to allow for proper browning. Keep sauce separate until serving to maintain the crunch of the nuggets. For reheating, use an oven or air fryer at 350°F for 5-7 minutes to restore crispiness.

Nutrition

Keywords: chicken nuggets, meal prep, baked chicken, healthy lunch, cauliflower rice, easy dinner, kid-friendly, gluten-free option

Find it online: https://mandydishes.com/easy-baked-chicken-nugget-meal-prep-bowls/