Entrees · Vegetarian

{Vegetarian} Chicken Nuggets

I have to say, I am very excited about this recipe; it is totally worth the prep time.  Would it be easier to throw some frozen chicken nuggets on a pan in the oven and call it done?  Yes.  But then you are getting MANY unnecessary ingredients, some of which with unrecognizable names.  You are also getting unnecessary sodium and saturated fat.  Real homemade chicken nuggets are a better option, but do also require quite a bit of prep time as well.

This is a vegetarian version of homemade chicken nuggets.  I think this is the best mock-meat recipe I have tried.  They seriously taste just like real chicken nuggets, but you know exactly what’s in them and you know they are good for you 🙂

The chicken nuggets are the kid-friendly version, but this recipe could also be used to make “chicken” patties alone or in a bun.

{Vegetarian} Chicken Nuggets

We had these nuggets with some sweet potato fries and green beans and were stuffed!  The serving size is for 8 nuggets.  Because of the extra fiber, 8 nuggets is plenty.  And it is not very often my husband says he is “stuffed” 😉

{Vegetarian} Chicken Nuggets

Makes 4 servings.  Requires about 3 hours from start to finish

Ingredients:

1 15 oz package extra firm tofu

2 large egg whites, beaten

1/4 cup plain bread crumbs

1/4 cup nutritional yeast flakes

Directions:

  1. the night before you plan to make this recipe, or the morning of, drain the tofu and slice into 32 squares. place between dish towels and keep in the refrigerator until ready. this greatly reduces the excess moisture.
  2. when ready to prepare, preheat the oven to 375• Fahrenheit
  3. beat the egg whites in a shallow bowl and mix the bread crumbs with nutritional yeast in another shallow bowl
  4. dip each piece of tofu in the egg whites and remove excess so it is not dripping
  5. press each piece into the crumb/yeast mixture on all 6 sides and place on a greased baking pan (again, want all pieces in one layer)
  6. bake for 15-20 minutes, flip, then bake for 15-20 minutes more (30-40 minutes total)

tofu-chicken-nuggets

Nutrition Facts for average of 3 popular chicken nugget recipes for 8 nuggets: 360 calories, 22 grams of fat (4.5 grams of saturated fat), 625 mg sodium, 26 grams of carbohydrate (2 carb choices), 1 gram of fiber, 0.5 grams of sugar, 18.5 grams of protein

Nutrition facts for average of 3 popular vegetarian chicken nugget recipes for 8 nuggets: 305 calories, 13 grams of fat (1 gram of saturated fat), 725 mg sodium, 28.5 grams of carbohydrate (2 carb choices), 5.5 grams of fiber, 2.5 grams of sugar, 22.5 grams of protein

{Vegetarian} Chicken Nuggets

{Vegetarian} Chicken Nuggets
{Vegetarian} Chicken Nuggets

Could also make slices rather than “nuggets,” so it is more like a chicken patty:

{Vegetarian} Chicken Patty

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