Frozen foods like chicken nuggets tend to get a bad rep. Yet, this freezer staple can be incredibly helpful for busy weeknights. When protein usually takes the longest to prepare and you need to get a meal on the table fast, convenient protein options, like chicken nuggets, come into play and can absolutely be part of a balanced meal, says Amanda Sauceda, MS, RDN. Plus, as Melanie Betz, MS, RD, notes, “Most people can’t cook food 100% from scratch all the time.”
However, if you’ve perused the frozen food aisle, then you know there’s no shortage of options to choose from. We spoke with five registered dietitians—including Sauceda and Betz—about what to look for when shopping for healthier frozen chicken nuggets. They all mentioned the same five things.
1. Aim for 450 mg of Sodium or Less
It’s estimated that 70% of the salt we eat comes from packaged and prepared foods, including processed foods, like chicken nuggets. Eating too much sodium is linked to high blood pressure, heart disease, stroke, kidney disease and kidney stones.
For this reason, when shopping for frozen chicken nuggets or tenders, take a peek at the sodium content listed on the nutrition label (which is typically located at the back or side of the package). Laura Pensiero, RDN, recommends choosing a product with less than 450 to 500 mg of sodium per serving (about 20% of the Daily Value (DV) or less).
If you’ve been advised to follow a low-sodium diet, Sauceda says you’ll likely want to opt for an option with 230 mg of sodium or less, which is 10% of the DV. However, be forewarned: it can be hard to find frozen chicken nuggets that are low in sodium.
2. Try to Keep Saturated Fat to a Minimum
While you’re scanning the nutrition label, the dietitians we spoke with also recommended looking at the amount of saturated fat per serving. This may be particularly important if you have high cholesterol, as eating too much saturated fat may increase your cholesterol levels and risk of heart disease. When possible, Pensiero recommends looking for products with less than 2 grams of saturated fat per serving.
In addition to checking the nutrition panel, Jennifer House, MSc, RD, suggests looking for nuggets made with oils that are lower in saturated fat, such as avocado or canola oil, rather than those made with modified palm oil. Partially hydrogenated oil is another ingredient to keep an eye out for as it’s a source of trans fat, says Adrianne Kartholl, RDN, LD. Trans fats have been shown to raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels and may increase your risk of heart disease and stroke.
3. Look for 0 Grams of Added Sugar
You may be surprised that some frozen chicken nuggets contain added sugar to help with the texture and browning of the breading. As many Americans typically exceed added sugar recommendations, Kortnell recommends choosing frozen chicken nuggets with 0 grams of added sugar. However, if your options are limited, Pensiero says to opt for the one with the lowest amount.
4. Chicken as the First Ingredient
Fun fact: when it comes to the ingredient list, ingredients are listed in order by weight, from heaviest to lightest. For this reason, one potential indicator of nuggets that are less heavily processed is seeing “chicken” listed as the first ingredient.
If you have several brands to choose from, Pensiero recommends specifically looking for frozen chicken nuggets with chicken breast as the main ingredient, rather than “mechanically separated chicken” or “chicken-by-products,” which may indicate a more processed product. House agrees, adding, “If you prefer your chicken nuggets and tender protein to come exclusively from chicken, look at the ingredient list to ensure the chicken is not mixed with pea or soy protein.”
5. Scan the Ingredient List
As teased above, reading the ingredient list is one of the best ways to determine whether a product is less or more heavily processed. In addition to looking for chicken breast as the first ingredient, Peniero says that it’s also worth scanning to find products with breading made from whole grains, rice flour or chickpea flour. “Some brands may also use vegetables like cauliflower to boost the nuggets’ nutritional value,” she adds.
While not a definite dealbreaker, our dietitians recommend keeping additives—especially artificial ones—to a minimum. If you have food allergies or intolerances, you’ll also want to do a quick scan for any ingredients that you need or prefer to avoid.
5 Ways to Incorporate Frozen Chicken Nuggets into a Nutritious Diet
Kartnoll recommends pairing frozen chicken nuggets with nutrient-rich vegetables (fresh or frozen), whole grains and healthy fats to create a balanced meal. Here are a few additional tips to create a satisfying and easy-to-prep meal using this freezer staple:
Cook Them in The Oven or Air-fryer: Pensiero favors baking and air-frying over deep-frying to avoid adding more calories and saturated fat.
Add a Side of Veggies: To easily boost the nutritional content of your meal, steam a bag of frozen veggies in the microwave or roast a pan of vegetables in the oven alongside your nuggets.
Toss Them in a Salad: Betz loves topping off a Southwest-inspired salad—made with romaine, lettuce, cucumber, tomatoes and cheese—with chopped pieces of (previously frozen) chicken tenders. Our Chicken Nugget Salad is also a great option, as it takes less than 15 minutes to prepare.
Add Them to a Grain Bowl: Grain bowls are ideal for meal prep. Simply prepare a batch of your favorite grain, such as rice, quinoa or farro and add veggies and cooked chicken nuggets. Top with a tasty sauce (or a simple drizzle of oil and vinegar) and—voila!— you have a filling, fiber- and protein-rich meal.
Use in Sandwiches and Wraps: Frozen chicken nuggets can easily be added to your favorite sandwich or wrap. For the ultimate easy lunch, combine cooked chicken nuggets with a prepared salad kit and wrap in a whole wheat tortilla.
Our Expert Take
Chicken nuggets are a helpful food to keep on hand for prepping last-minute lunches and dinners. While they’re more heavily processed than cooking raw chicken breasts—or buying a rotisserie chicken—they can easily fit into an overall healthy diet. The next time you’re at the grocery store, look for frozen chicken nuggets with no more than 450 mg of sodium and 2 grams of saturated fat. It’s also a good idea to scan the ingredient list and opt for nuggets made from mostly recognizable ingredients. And remember: what you pair with them is equally important. Try adding cooked chicken nuggets to your next lunch salad or wrap.
