These homemade Dinosaur Chicken Nuggets bring back memories of childhood dinners! Theyre a great copycat recipe of the classic frozen food. They are a healthier version of this old favorite that can be made with just 6 simple ingredients and baked in the oven. They’re great for both kids and adults.
Chicken nuggets are a staple in many households with kids They are an easy, fast food that most children love Dino chicken nuggets, shaped like dinosaurs, are especially appealing to kids. But with all the processing involved in making chicken nuggets, are dino nuggets actually a healthy option? Let’s take a closer look.
An Overview of Dino Chicken Nuggets
Dino chicken nuggets are basically regular chicken nuggets shaped in fun dinosaur shapes like the stegosaurus or T-rex. The most popular brand of dino nuggets is Tyson’s Dino Buddies.
This recipe calls for chicken breast meat, rib meat, water, wheat flour, and corn flour. A lot of different things, like flaxseed meal, yeast, paprika, and guar gum, are often added to them. The nuggets are breaded and shaped.
Tyson, the company that makes dino nuggets, says that they don’t use any artificial flavors, colors, preservatives, or antibiotics in their food.
Nutritional Profile of Dino Chicken Nuggets
When determining how healthy a food is, looking at the nutritional profile is key. Here is the nutrition for a 73g serving (about 5 nuggets) of Tyson Dino Buddies Chicken Nuggets:
- Calories: 190
- Fat: 8g
- Saturated Fat: 1.5g
- Sodium: 390mg
- Carbs: 13g
- Fiber: <1g
- Sugar: 0g
- Protein: 10g
Protein Content
The best thing about dinosaur nuggets is that they have a lot of protein. The amount of protein in each serving is 10 grams, which is 20% of the daily value. The protein comes from the chicken breast meat that is the main ingredient.
Protein helps you feel full and builds muscle. Dino nuggets are a quick and easy way for kids and adults to get protein.
Fiber Content
One area where dino nuggets are lacking is fiber. Each serving only has 1g of fiber, which is 4% of the daily recommended amount. Fiber is an important nutrient that promotes good digestion and heart health.
Since dino nuggets are made from chicken rather than whole grains or produce, they do not naturally contain much fiber. If you plan to eat dino nuggets, make sure to add a side of fruits, veggies or whole grains to help increase the fiber.
Sodium Content
The sodium content of dino nuggets is quite high at 390mg or 17% of the daily limit per serving. The American Heart Association recommends no more than 2300mg of sodium per day.
The high sodium is added during processing to help enhance flavor. Eating too much sodium can negatively impact heart health and blood pressure over time.
If you are watching your sodium intake, consider limiting dino nuggets to once a week or less. Also be sure to drink plenty of water to help flush out excess sodium.
Added Sugar
One good thing about Tyson’s dino nuggets is that they contain 0g of added sugar. Many processed foods add high fructose corn syrup or other added sugars. The lack of added sugar makes dino nuggets a better choice compared to sweeter options.
Omega-3s
Dino nuggets provide a good amount of omega-3 fatty acids, with 650mg per serving. Omega-3s are healthy unsaturated fats that are important for heart health, brain function and eye development.
The omega-3s come from ingredients like canola oil and flaxseeds used in making the nuggets. Getting this nutrient from fortified processed foods like nuggets is a good way for kids to get more omega-3s.
Fat Content
Speaking of fat, each serving of dino nuggets contains 8g of fat, with just 1.5g being saturated fat. The total fat per serving is 12% of the daily recommended limit.
While the total fat is not too high, it’s still something to keep in mind. The coating and frying process adds more fat than you would get eating a plain chicken breast. Monitor your overall fat intake if eating dino nuggets regularly.
Weight Loss
At 190 calories per serving, dino nuggets can work for weight loss in moderation as part of a reduced calorie diet. The calories are not extremely high, and you get nutrients like protein rather than empty calories.
Just keep portion sizes of nuggets reasonable and balance with low calorie vegetables and fruits. Avoid unhealthy dipping sauces and fried side dishes if watching your weight.
Gluten Free?
While some flavors of Dino Buddies are gluten-free, the original dino nuggets contain wheat flour and are not suitable for a gluten free diet.
If you need to avoid gluten, opt for the certified gluten free Dino Buddies instead. They provide the same fun dinosaur shapes and flavors without the gluten.
How Dino Nuggets Are Made
To understand how healthy dino nuggets really are, it helps to know what goes into making them. Here is a quick overview of the commercial process:
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Chicken breast and rib meat pieces are ground and mixed with water and binding ingredients like wheat flour.
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The meat mixture is shaped into fun dinosaur shapes through high pressure extrusion.
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The shaped nugget pieces are breaded or coated in a wheat-based batter.
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The coated nuggets pieces are pre-fried in vegetable oil, then flash frozen.
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At the factory, the nuggets are inspected, packaged and shipped out frozen.
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Consumers finish cooking the nuggets at home by baking, air frying or pan frying until crispy.
As you can see, the manufacturing process involves grinding the meat, mixing with binders, shaping, coating and pre-frying. All these steps add more ingredients and fat compared to eating plain chicken breast.
Potential Downsides of Processed Nuggets
Eating highly processed foods like chicken nuggets does come with some potential downsides:
- Higher sodium from added salt and flavorings
- More unhealthy fats added through frying and oils
- Potential additives and preservatives depending on brand
- Risk of contamination at the processing facility
- Less natural nutritional profile compared to plain chicken
For these reasons, many health experts recommend limiting consumption of highly processed meat products.
Healthier Alternatives to Dino Nuggets
If you want to provide kids with healthier alternatives, here are some options:
- Chicken strips or fingers made from plain chicken chunks with light breading
- Grilled chicken cut into fun shapes like dinosaurs
- Turkey or salmon nuggets and patties
- Veggie nuggets made from whole grains and produce
- Homemade baked chicken nuggets using clean ingredients
These alternatives involve less processing and healthier ingredients while still being fun finger foods. Be sure to keep portion sizes of all nuggets and tenders reasonable even if they are homemade.
The Verdict on Dino Nuggets
Overall, are dino chicken nuggets healthy? In moderation, they can be a decent option, especially for kids. The fun shapes and flavors make them an easy sell for parents.
On the plus side, dino nuggets provide lean protein, omega-3s and no added sugar. The calorie and fat content are moderate. The gluten free version accommodates those with food sensitivities.
However, the high sodium content is concerning for heart health, especially with regular consumption. And like all processed meats, excessive intake may have risks.
To make dino nuggets as healthy as possible:
- Stick to reasonable serving sizes
- Balance with fruits, veggies and whole grains
- Choose baked or air fried cooking methods
- Limit processed dipping sauces
- Enjoy them only occasionally as part of an overall healthy diet
Within those guidelines, enjoying some dino chicken nuggets in moderation can absolutely be part of a nutritious diet, especially for picky eaters! Just be mindful of portions and accompaniments.
⁉️ Substitutions and Alterations
- Cant find ground chicken? You can use ground turkey instead!
- Breadcrumbs: I like plain old breadcrumbs, but you can use panko or seasoned breadcrumbs if you need to.
- Seasonings: I opted to keep these seasonings fairly simple. If you want to change things up, you can add ranch seasoning, Italian seasoning, taco seasoning, or cayenne (for heat).
- What if you don’t have dinosaur-shaped cookie cutters? You can use any shape you want! This recipe can even be used to make simple round nuggets.
- Place parchment paper on 3 large baking sheets. Add ground chicken to one of the baking sheets. Put it on top of the parchment paper in a thin, even layer. Make it about ± inch thick.
- Put the baking sheet in the freezer for about 30 minutes to make the chicken a little harder.
- Remove the chicken from the freezer. Use the dinosaur cookie cutters to cut out nuggets. *Let the chicken defrost a bit before cooking if it’s too hard. If it is too soft, freeze for another 10 minutes.
- Put the cutout nuggets on one of the other baking sheets that have been prepared. Put the baking sheet with the nuggets back in the freezer after cutting out as many as you can.
- Make the ground chicken scraps into an even layer that is ½ inch thick. Freeze again for about 20 minutes, or until it hardens again. Then do steps 3 and 4 again. Continue over again until all scraps have been used up. Before moving on, give all of the nuggets at least 15 minutes to freeze again.
- Set the oven to 450 degrees F and wait until the chicken is almost done in the freezer.
- Whisk eggs in a small bowl.
- Add the garlic powder, kosher salt, and black pepper to another bowl and mix them together.
- Cover both sides of each dinosaur nugget with eggs. Then, coat in the breadcrumbs on all sides.
- Place coated nuggets back on the parchment lined baking sheets. Spray nuggets on both sides with nonstick spray.
- Bake for 10 minutes, then flip and bake for another 6 to 8 minutes, or until the chicken is golden brown and 165 degrees F on the inside.
- You can dip dinosaur chicken nuggets in ketchup, BBQ sauce, ranch, or honey mustard, or any other sauce you like.
About the Recipe
- No artificial ingredients. These copycat dinosaur chicken nuggets have no artificial ingredients. They are easy to make: just mix ground chicken, eggs, breadcrumbs, and spices together.
- Baked not fried. Instead of being deep-fried like store-bought nuggets, these are baked in the oven. Even without the extra fat and oils, they still turn out golden brown and crispy.
- Great for kids and adults. Even though this is a favorite snack of kids, these dinosaur chicken nuggets are great for adults too. They’re a good source of protein and go well with any dipping sauce you like.
- Easier than you think. Don’t be afraid to make these from scratch! The recipe is so easy that you’ll be shocked at how simple it is. All you need are a few ingredients, some time to work with your hands, animal-shaped cookie cutters, and time to freeze and cook the cookies.
The nutrition of dinosaur chicken nuggets (health assignment)
FAQ
How unhealthy are dino nuggets?
Ultimately, Tyson Dino Nuggets aren’t inherently “bad,” but they are definitely not a health food. Their appealing shape and taste make them tempting, especially for kids, but their high sodium, saturated fat, and additive content make them a treat best enjoyed sparingly.
Are dino nuggets real chicken?
Yes, dino nuggets are made from real chicken, specifically white meat chicken breast. They are not made from dinosaur meat, as dinosaurs are extinct.
What are the healthiest dino nuggets?
The “healthiest” dino nuggets, whether store-bought or homemade, depend on ingredients and preparation methods. Store-bought options like Yummy Dino Buddies, Nature’s Promise Free From Breaded Chicken Nuggets, and Applegate Naturals Chicken Nuggets are often praised for having fewer processed ingredients and coming from farms that follow certain rules for animal welfare.
Are dinosaur chicken nuggets healthy?
For people who like dinosaur chicken nuggets, it’s best to eat a variety of healthy foods, like fruits, vegetables, whole grains, and lean protein sources. This can help mitigate any negative nutritional impact that could arise from consuming processed chicken products.
Are Dino Nuggets healthy?
For parents concerned about additives and preservatives, organic Dino Nuggets provide a healthier alternative. These nuggets are typically made with organic chicken and are free of artificial preservatives, colors, and flavors. While Dino Nuggets provide protein and some minerals, they should not be a child’s primary source of nutrition.
Are there healthier alternatives to Dinosaur chicken nuggets?
Yes, there are healthier alternatives to dinosaur chicken nuggets. Instead of frying them, you could make your own baked chicken nuggets with whole wheat breadcrumbs and lean chicken breast. This reduces added fats and calories. 8. How should dinosaur chicken nuggets be cooked?.
How much protein is in dinosaur chicken nuggets?
Usually, dinosaur chicken nuggets contain about 7 grams of protein per serving, which typically includes 4 or 5 nuggets. It’s easy to surpass the recommended portion, especially because they are small and often considered a snack rather than part of a meal.
Do dinosaur chicken nuggets have additives?
Some dinosaur chicken nuggets may contain additives and preservatives to enhance their taste, texture, and shelf life. It is advisable to check the packaging for any additives that may be a concern for you. 5. How do dinosaur chicken nuggets compare to regular chicken nuggets nutritionally?
Are dinosaur chicken nuggets gluten-free?
People with dietary restrictions, such as those following a gluten-free or vegetarian diet, should ensure that the dinosaur chicken nuggets they choose align with their specific dietary needs. There are some gluten-free and plant-based alternatives available commercially.