Healthy Chicken Nuggets

Steps

1. Cut the chicken breasts into pieces about 1 1/2 inches (3.5 cm) across and 3/4 inch (2 cm) thick, as even as possible so they cook at the same rate. Pat them dry with paper towels.
2. In a bowl, mix 130 g (1/2 cup) of the Greek yogurt with the salt, half the garlic powder, and 1/2 teaspoon of smoked paprika. Add the chicken and stir to coat it well. Cover and marinate in the fridge for at least 20 minutes and up to 12 hours.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat, add the panko, and stir constantly for 3 to 4 minutes, until it's evenly golden and smells like toast. Tip it right away into a shallow dish to stop the cooking and let it cool for 5 minutes.
4. Add the parmesan, the rest of the smoked paprika, the rest of the garlic powder, and the pepper to the panko. Mix with your fingers. Preheat the oven to 400°F (200°C) on convection, with a rack set on a parchment-lined sheet pan. For the air fryer, preheat to 400°F (200°C) for 3 minutes.
5. Lift the chicken pieces out one at a time, letting the excess yogurt drip off so only a thin layer remains, then roll them in the crumbs, pressing so the coating sticks on every side. Set them on the rack with 1/2 inch (1 cm) between them.
6. Spray or brush the tops of the nuggets with the rest of the olive oil in a very thin layer: an oil mister gives the most even result.
7. In the oven, bake on the middle rack for 12 to 15 minutes without flipping: the rack lets air flow underneath. In the air fryer, cook in two batches, in a single layer, for 8 to 10 minutes, flipping the nuggets with tongs halfway rather than shaking the basket, which would knock off the coating. They're done when deep golden and the largest piece reaches 165°F (74°C) inside.
8. While they cook, make the sauce: whisk the rest of the Greek yogurt with the Dijon mustard, honey, and a pinch of salt. Taste; it should be sweet, tangy, and sharp all at once. Spoon it into a small bowl and the ketchup into another.
9. Let the nuggets rest for 2 to 3 minutes on the rack: the coating sets and stays crisp. Serve them on a plate with the two dipping sauces.