Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets.
Are Chicken Nuggets Healthy?
This is one of the most common questions asked on Google by parents. And the number #1 answer on Google is “The chicken provides some B-vitamins and protein and served with a side salad or veggies and a whole grain, it can be part of a healthy eating plan. Much of the nutritional value in nuggets depends on who’s making them. … You can always opt to make your own breaded and baked nuggets.” – Toby Amidor, M.S., R.D., C.D.N.
I would definitely agree with this answer! This version of the popular kid food uses chickpeas as the base of the recipe. Chickpeas are a food that your kids might be a bit hesitant to try at first in their natural form. But blended and shaped like a chicken nugget that they know and love? They are WAY more likely to try them.
I don’t hide the fact that these are made from different ingredients than a regular chicken nugget. In fact, I make it a fun experience and my kids are excited to eat them!
What are in Chick-en Nuggets?
This nugget recipe starts with a basic falafel recipe with a few changes. Falafel is basically mashed up chickpeas (also known as garbanzo beans), formed into patties and deep fried or baked. While it’s typically eaten out of a pita or bread, it’s also delicious alone or with a dip. Chickpeas are a fabulous food to include in your family’s diet.
- Chickpeas (AKA garbanzo beans) are a great source of maganese.
- Chickpeas are full of protein
- Chickpeas and other beans are rich in fiber- essential for digestion.
- Chickpeas contain folate, essential for young kids and pregnant mothers.
- Chickpeas are a natural source of iron.
You can shape these into chicken nuggets shapes and either bake or fry. I “grilled” in a cast iron pan with a small amount of olive oil. Then I made that Origami Fry bag. WE LOVED THESE!! Just so you know!
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Still need Ideas to get your kids to eat their beans? Our other popular chickpea recipes are:
- 2 cup edamame, shelled
- 4 medium apple
- Drain and rinse chickpeas; mash with a pastry blender or fork. Slice onion.
- Place the onion, parsley, and garlic into a food processor and pulse until finely chopped and well blended.
- In a small mixing bowl, whisk together the egg, cumin, salt, pepper, lemon juice, baking powder, and 1 tablespoon oil.
- Add onion mixture and egg mixture to the beans; stir to combine.
- Stir in bread crumbs little by little until dough is dry enough to shape easily; shape into nuggets.
- Heat remaining oil in a large skillet. Cook nuggets until heated through and golden brown on both sides, adding more oil as needed.
- While nuggets cook, heat edamame according to package instructions, and slice apples.
- Serve immediately.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie