Chick-en Nuggets Recipe – Super Healthy Kids

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  Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets.

Did you happen to see the Jamie Oliver episode where he put a nasty chicken carcass into a blender and shaped it into chicken nuggets?  The kids, knowing what was in it, still ate it!  They ate it because it looked like chicken nuggets!  Our falafel had the same idea, except with CHICK-peas, instead of a chicken carcass.  Get it??  My kids didn’t know what was in it, but they loved these! I started with a basic falafel recipe, and made a few modifications.  

Chick-en Nuggets Recipe. #1 tip for getting kids to eat more beans- make this recipe!

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!

Still need Ideas to get your kids to eat their beans? Our other popular chickpea recipes are:


  • 15 ounce chickpeas (garbanzo beans), canned
  • 1/2 medium onion
  • 1/4 cup parsley, fresh
  • 1 clove garlic
  • 1 large egg
  • 1 teaspoon cumin, ground
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 teaspoon lemon juice
  • 1 teaspoon baking powder
  • 2 tablespoon olive oil
  • 1 cup bread crumbs, plain

Serve With

  • 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.

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