Keto Chicken Nuggets (Baked or Fried)

 

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Are Chicken Nuggets Keto?

If you are talking about a restaurant version or store-bought chicken nuggets that would be a big ol' NO!

Mcdonald's Nuggets are coated with starch and "natural flavoring" made of dextrose. Which will spike your blood sugar, kick you out of ketosis, and add carbs.

If you do a Google search you will see that the "average" carb count per nugget is about 2.4 net carbs, which is almost as high as an entire serving of these nuggets!

YIKES!

Now, I am not a huge eater of the chicken nuggie but, I do have grandkids and a lot of readers to whom chicken nuggets are a staple. So, if I can come up with a way for them to save carbs and still feed the whole family I am down!

You will find a ton of different recipes for keto nuggets. Some use almond flour, some use crushed pork rinds, and some use Parmesan cheese, I chose to use all three. I feel like it gives you the best of all worlds for the flavor and texture.

And trust me, I tested them on the toughest critic I know, my husband!

It was like Goldilocks and The 3 Bears but with chicken nuggets instead of porridge!

So if your toddler is as picky as my husband, you are in luck and this recipe is a winner!  

INGREDIENTS NEEDED TO MAKE KETO CHICKEN NUGGETS

Detailed measurements and instructions can be found on the printable recipe card at the bottom of the page.

INGREDIENTS

• Boneless skinless chicken breasts
• Eggs
• Wholesome Yum Superfine Almond Flour
• Ground pork rinds
• Grated parmesan
• Smoked paprika
• Italian Seasoning Blend
• pink sea salt
• fresh cracked black pepper

HOW TO MAKE KETO CHICKEN NUGGETS

STEP 1

Whisk the eggs with a fork in a shallow bowl.

STEP 2
In the second bowl, mix the almond flour, pork rinds, parmesan, smoked paprika, Italian seasoning, salt, and pepper.

STEP 3

Using one hand for wet, and one for dry, dip each chicken piece in egg, shake off the excess, then dredge in the flour mixture. Make sure to press the coating onto the nugget.

To Oven Bake

STEP 4

Preheat the oven to 425 degrees F. Place a metal cooling rack on a large baking sheet and spray with olive or avocado oil.

STEP 5

Pat the chicken breasts dry with a paper towel and cut them into nugget-sized pieces (about 1 1/2 inches)

STEP 6

Place the nuggets on the rack on the baking sheet and repeat until all the chicken is coated. Bake for 20 to 25 minutes until the coating begins to crisp and the chicken is cooked through. Serve immediately with your favorite keto dipping sauce.

To Fry

STEP 4

Heat 1/2 inch of oil (avocado, olive, or coconut) in a large frying pan or skillet, over medium-high heat. Fry the nuggets for about 3 to 4 minutes on each side or until golden brown and crispy. Check the center of one nugget to make sure no pink remains.

STEP 5

Using a slotted spoon, remove the nuggets from the pan and transfer them onto a paper towel-lined plate.

STEP 6

Keep frying until all the nuggets are cooked and serve immediately with your favorite keto dipping sauce.

FAQS ABOUT KETO CHICKEN NUGGETS

Can I use another flour instead of almond flour in this recipe?
Yes, if a nut allergy is your reason for changing the flour I would try sunflower seed flour. It works on a 1:1 basis with almond flour and will give you the same results. Walnut flour is another flour you can use (again 1:1) if a nut allergy is not the reason.

Can I use coconut flour instead of almond flour in these keto chicken nuggets?
Unfortunately no, you can not. Coconut flour not only has a distinct flavor and will leave your nuggets tasting, well coconutty, it is also much more absorbent than the other flours I have listed and will therefore leave your nuggets dry, crumbly, and well, kind of a mess.

Can I freeze these keto chicken nuggets?
Yes. If you want to freeze them lay them in a single layer on a parchment-lined baking sheet, making sure they are not touching. Once they are frozen, about an hour or so later, you can pop them into an airtight container or a large freezer zipper bag. Using this method will keep the nuggets from freezing together in a clump. No need to thaw them before cooking if you are baking them, just bake as usual checking the nuggets at the end of 25 minutes. Bake a few minutes longer if needed.

Last thoughts about Keto Chicken Nuggets

This recipe is great if you want to get your kiddos involved in the cooking process.

My grandkids are 7, 5, and 4 months. Of course, the littlest one can't help out, but the other two are super fun to have in the kitchen with me as I cook. I love making things like these nuggets so they can be helpful and feel like a "big kid".

Another thing I love about this recipe is that it is super easy to tailor it to your own individual taste.

Want more seasoning? Add as much as you like. Like them a little spicy? Try using my Cajun Seasoning instead of the Italian.

How about south of the border, or an east Asian flare?  Give my Mexican or Tandoori seasoning a try!

MORE EASY KETO AND LOW CARB RECIPES TO COMPLETE YOUR MEAL

• Honey Mustard Sauce
• Keto BBQ Sauce
• The BEST Keto French Fries
• Keto Fried Pickles
• Keto Air Fryer Roasted Green Beans
• Instant Pot Lava Cakes