We scoured the freezer section for the best chicken and meat-free options. Then we tried them all. Here are our top five picks.
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Joyce Hendley has been writing about food and health for almost thirty years. Her recipes and writing are based on healthy food principles and honor the nourishing wisdom of home cooks around the world.
Updated June 26, 2023
Sometimes you need a quick and easy meal, and that's whenFrozen foods can be helpful. And an option approved by both kids and adults: chicken nuggets.
To help you find the best ones available, we scoured the freezer section and tasted nearly 30 chicken tenders and nuggets (and their meatless counterparts) to find the healthiest bites that still pack a punch. We also learned a few important shopping tips along the way.
What to pay attention to when shopping
Understand the label
Identifiers such as 'tender' and 'nugget' tell you what shape and size to expect. But as for the meat underneath the breadcrumbs, some brands offer sliced chicken pieces, while others have uniformly shaped pieces of meat that may contain binders and fillers. We found brands that indicate the specific cut (e.g. 'chicken fillet')are usually treated the leastcompared to those who simply say “white chicken meat.”
Vegetable additives
Nowadays, many products are aimed at sounding positively healthy, touting benefits such as mixing vegetables into meat or breading. It's possiblestrengthen their fibersand help lower the calories a bit, but it's not enough to count as a serving of vegetables, so don't get too hung up on it.
Be aware of excess sodium
Sodium is a problem with many convenience foods, and on nuggets it tends to lurk in the crispy coating. The meat can also be tenderized or "marinated" in salty solutions before breading. Look for brands with less than 450 mg of sodium per serving. portion of chicken and less than 500 mg for vegetable products.
Keep an eye on proteins
Because breading makes up a large part of these crispy chicken pieces, they aren't the protein powerhouse that the same amount of regular chicken breast is. Most brands of chicken or meatless tenders and nuggets, especially vegan versions, have less than half the 26 grams that a 3-ounce serving of skinless breast contains. Aim for at least 12 grams of protein per serving. portion, and if you go without meat, at least 8.
5 Healthiest Frozen Tenders and Nuggets
Tyson Naturals lightly breaded chicken breast strips
The nasty bits of thick breadcrumbs make them look like chicken fresh out of a deep fryer. A mix of herbs gives them a good taste.
150 calories, 16 g protein, 430 mg sodium
Perdue SimplySmart Organics Lightly Breaded Chicken Breast Strips
These tender strips of real chicken fillet have just enough breading for a meaty bite with a slightly crispy layer.
150 cal, 15 g protein, 400 mg sodium
Raised and rooted whole grain vegetable tenders
Made with pea protein, whole grains, and veggies, this vegan option also gives you a hit of fiber (5 grams of the stuff). It has just as much crunch as a traditional tender, and we love the hint of nuttiness from the whole wheat breadcrumbs.
210 cal, 8 g protein, 480 mg sodium
Good & Collect-popcornkip
If you like a good crunch, get this one—the small, popcorn-sized chicken means you get a higher breading-to-meat ratio (which also means a little less protein). The small bites are perfect for tossing into a salad.
190 calories, 12 g protein, 440 mg sodium
Bell & Evans Breaded Chicken Breast Nuggets Gluten Free
Because these are made with raw chicken pieces, they take longer to prepare than most nuggets, but they are worth it because it keeps the meat from drying out. (A little brine helps too.) We found this choice to be the most juicy and tender.
190 cal, 19 g protein, 390 mg sodium
This article originally appeared in EatingWell Magazine, September 2021.
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Healthy Eating 101
The article you shared discusses frozen food options, specifically chicken tenders and nuggets, and provides tips for choosing healthier options. It emphasizes the importance of understanding the label, being mindful of excess sodium, keeping an eye on protein content, and highlights five of the healthiest frozen tenders and nuggets available.
What to Look for When Shopping
When shopping for frozen chicken tenders and nuggets, it's important to consider a few factors:
1. Understanding the Label: Identifiers like "tender" and "nugget" indicate the shape and size to expect. However, it's essential to pay attention to the meat under the breading. Brands that list the specific cut, such as "chicken breast," tend to be less processed compared to those that simply list "white chicken meat" .
2. Vegetable Add-Ins: Some products claim to have vegetables mixed in with the meat or breading, which may boost fiber content and lower calories slightly. However, these amounts are typically not enough to count as a serving of vegetables, so it's important not to rely solely on them for meeting your vegetable intake.
3. Excess Sodium: Sodium can be an issue with convenience foods like chicken tenders and nuggets. It tends to be present in the crispy coating and can also be found in the meat if it has been tenderized or marinated in salty solutions before breading. It is recommended to look for brands with less than 450 mg of sodium per serving for chicken and less than 500 mg for plant-based options.
4. Protein Content: Chicken tenders and nuggets with breading are not as protein-dense as the same amount of plain chicken breast. Most brands, including vegan versions, have less than half the protein content of a 3-ounce portion of skinless chicken breast. Aim for at least 12 grams of protein per serving for chicken options and at least 8 grams for meatless alternatives .
5 Healthiest Frozen Tenders and Nuggets
The article also highlights five of the healthiest frozen tenders and nuggets available:
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Tyson Naturals Lightly Breaded Chicken Breast Strips: These chicken breast strips have a craggy breading and a mix of spices for added flavor. They contain 150 calories, 16g of protein, and 430mg of sodium per serving.
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Perdue SimplySmart Organics Lightly Breaded Chicken Breast Strips: These tender strips of real chicken breast have a light crisp coating and provide 150 calories, 15g of protein, and 400mg of sodium per serving.
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Raised & Rooted Whole-Grain Plant-Based Tenders: Made with pea protein, whole grains, and vegetables, these vegan tenders offer a hit of fiber (5 grams) and a nutty flavor from the whole-wheat breading. They contain 210 calories, 8g of protein, and 480mg of sodium per serving.
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Good & Gather Popcorn Chicken: These small popcorn-size chicken bites provide a good crunch and are ideal for adding to salads. They offer 190 calories, 12g of protein, and 440mg of sodium per serving.
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Bell & Evans Breaded Chicken Breast Nuggets Gluten-Free: These nuggets are made with raw chicken pieces, ensuring the meat remains juicy and tender. They require longer preparation time but are worth it. They provide 190 calories, 19g of protein, and 390mg of sodium per serving.
Remember to consider your dietary preferences, nutritional needs, and any specific dietary restrictions when choosing frozen chicken tenders and nuggets.