Low Carbs Keto Chicken Nuggets Recipe

Keto Chicken Nuggets are a flavorful and satisfying option for those following a ketogenic or low-carb lifestyle. Traditional chicken nuggets are often breaded and fried, making them high in carbs and not suitable for keto. However, Keto Chicken Nuggets use a coating of almond flour or crushed pork rinds instead of breadcrumbs, making them low in carbohydrates and suitable for keto dieters.

By using lean chicken breast or thigh meat and a keto-friendly coating, these nuggets provide a good source of protein without the excess carbs. They are a great alternative to traditional high-carb nuggets, allowing individuals on a ketogenic diet to enjoy a crispy and delicious chicken dish while staying within their dietary guidelines.

Keto Chicken Nuggets Recipe

Ingredients

1. Chicken Breast or Thigh Meat (Preferably Organic):

• 1 pound (450 grams) boneless, skinless chicken breasts or thighs
• Choose high-quality organic chicken if possible for better flavor and nutritional value.
• Trim any excess fat from the chicken and cut it into bite-sized nugget pieces.

2. Almond Flour or Crushed Pork Rinds:

• 1 cup almond flour or crushed pork rinds
• Almond flour provides a nutty flavor and works well for a keto-friendly coating.
• Crushed pork rinds create a crispy texture and are a low-carb alternative to breadcrumbs.

3. Eggs for Binding:

• 2 large eggs
• Eggs are used to create an egg wash for binding the coating to the chicken.
• Beat the eggs well to ensure even coating of the chicken pieces.

4. Spices and Herbs (e.g., Salt, Pepper, Paprika, Garlic Powder):

• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• These spices and herbs add flavor to the chicken nuggets and the coating mixture.
• Adjust the seasoning quantities according to your taste preferences.
• You can also add additional spices like onion powder, cayenne pepper, or herbs like thyme and oregano for extra flavor variations.

These ingredients are key to creating flavorful and crispy Keto Chicken Nuggets that are low in carbs and suitable for a ketogenic or low-carb diet. Adjust the measurements and seasonings based on your personal preferences and dietary requirements.

Instructions

1. Step-by-Step Instructions for Preparing the Chicken:

1. Start by preparing the chicken breasts or thighs. Trim any excess fat and cut them into bite-sized nugget pieces.
2. In a bowl, combine the chicken pieces with salt, pepper, paprika, and garlic powder. Toss well to evenly coat the chicken with the seasonings.
3. Let the chicken marinate for at least 15-20 minutes to allow the flavors to infuse.

2. Creating the Coating Mixture:

1. In a separate bowl, prepare the coating mixture. If using almond flour, combine it with additional salt, pepper, paprika, and garlic powder.
2. If using crushed pork rinds instead of almond flour, crush the pork rinds into a fine texture and mix them with the spices.

3. Dipping Chicken in Egg Wash and Coating with the Mixture:

1. Beat the eggs in a shallow bowl to create an egg wash.
2. Take each marinated chicken piece, dip it into the egg wash, and ensure it’s evenly coated.
3. Transfer the egg-coated chicken piece to the bowl with the almond flour or crushed pork rind mixture.
4. Coat the chicken thoroughly with the coating mixture, pressing gently to help it adhere to the chicken.

4. Baking or Air Frying Instructions for a Crispy Finish

Baking Method:

1. Preheat your oven to 400°F (200°C).
2. Place the coated chicken nuggets on a baking sheet lined with parchment paper or sprayed with cooking spray.
3. Bake the nuggets for 15-20 minutes or until they are golden brown and crispy, flipping them halfway through for even cooking.

Air Frying Method:

1. Preheat your air fryer to 400°F (200°C).
2. Place the coated chicken nuggets in a single layer in the air fryer basket, ensuring they are not overcrowded.
3. Air fry the nuggets for about 10-12 minutes, flipping them halfway through for even crispness.
4. Cook until the nuggets are golden brown and cooked through.

Once cooked, remove the Keto Chicken Nuggets from the oven or air fryer and let them cool slightly before serving. Enjoy them with your favorite low-carb dipping sauces and side dishes!

These detailed instructions guide you through the process of preparing Keto Chicken Nuggets step by step. From cutting and marinating the chicken with flavorful spices to creating a crispy coating using almond flour or crushed pork rinds, each step ensures that the nuggets are packed with flavor and texture. Coating the marinated chicken in an egg wash and the seasoned mixture ensures that the coating adheres perfectly, whether you choose to bake them in the oven or air fry them for a deliciously crispy finish.

Keto Chicken Nuggets offer a delicious twist on a classic favorite while staying true to a low-carb, high-protein ketogenic diet. Made with tender chicken pieces coated in a flavorful mixture of almond flour or crushed pork rinds and a blend of spices like paprika, garlic powder, salt, and pepper, these nuggets are both satisfying and nutritious.

They are versatile, easily customizable with different seasonings, and can be baked or air fried for a crispy texture without the need for deep frying. Keto Chicken Nuggets are not only a tasty option for keto followers but also a family-friendly dish that appeals to all ages. Serve them with your favorite low-carb dipping sauces and sides for a complete and satisfying meal.

Keto Chicken Nuggets Nutrition Info

Here’s an approximate nutrition table for Keto Chicken Nuggets per serving (assuming 4 servings):

Nutrient	Amount per Serving
Calories	345-395 calories
Total Fat	22-26 grams
Saturated Fat	4-6 grams
Cholesterol	190-220 mg
Sodium	650-750 mg
Total Carbohydrates	3-5 grams
Dietary Fiber	1-2 grams
Sugars	0 grams
Protein	30-35 grams

Please note that these values are approximate and can vary based on the specific ingredients and portion sizes used. It’s always a good idea to check product labels and use a nutrition calculator if you need precise nutritional information for your dietary needs.

Here’s a combined nutrition table for all the main ingredients used in Keto Chicken Nuggets:

Ingredient	Amount per Serving	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Chicken Breast or Thigh Meat (1 pound)	4 ounces (113 grams)	200-230 calories	4-7 grams	1-2 grams	55-65 mg	40-50 mg	0 grams	0 grams	0 grams	30-35 grams
Almond Flour or Crushed Pork Rinds (1 cup)	1/4 cup (28 grams)	160-180 calories	14-16 grams	1-2 grams	0 mg	0-10 mg	3-4 grams	2-3 grams	0-1 grams	6-7 grams
Eggs (2 large)	1 large egg	70-80 calories	4.5-5.5 grams	1.5-2 grams	185-200 mg	70-80 mg	0.5-1 grams	0 grams	0 grams	6-7 grams

Please note that these values are approximate and can vary based on specific brands and variations in ingredients. Always check product labels for accurate nutritional information.

Tips for Best Results 🍽

Here are some tips to ensure the best results when making Keto Chicken Nuggets:

1. Use Quality Chicken: Opt for organic or high-quality chicken breasts or thighs. This enhances the flavor and texture of the nuggets.
2. Marinate for Flavor: Allow the chicken to marinate in the spices for at least 15-20 minutes. This helps the flavors penetrate the meat.
3. Even Coating: Ensure each chicken piece is evenly coated with the almond flour or crushed pork rinds mixture for a consistent crunch.
4. Preheat Oven/Air Fryer: Preheat your oven or air fryer before cooking the nuggets. This ensures they cook evenly and become crispy.
5. Space Out Chicken: When baking or air frying, space out the chicken nuggets on the tray or basket. Overcrowding can lead to uneven cooking.
6. Flip for Evenness: If baking, flip the nuggets halfway through cooking to ensure both sides are crispy and golden brown.
7. Check Internal Temperature: Use a meat thermometer to check that the chicken reaches an internal temperature of 165°F (74°C) for safe consumption.
8. Serve Fresh: Keto Chicken Nuggets are best enjoyed fresh out of the oven or air fryer for maximum crispiness.
9. Experiment with Seasonings: Feel free to experiment with different spices and herbs in the coating mixture to customize the flavor to your liking.
10. Pair with Dips: Serve with keto-friendly dipping sauces like sugar-free ketchup, ranch dressing, or aioli for added flavor.

Following these tips will help you achieve delicious and crispy Keto Chicken Nuggets every time!

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Chicken Nuggets:

1. Parmesan Cheese:

Sprinkle freshly grated parmesan cheese over the hot chicken nuggets for a savory and cheesy topping.

2. Fresh Herbs:

Garnish with chopped fresh herbs like parsley, cilantro, or chives for a pop of color and freshness.

3. Spicy Kick:

Drizzle hot sauce or sprinkle red pepper flakes over the nuggets for a spicy kick.

4. Garlic Butter:

Melted garlic butter makes a decadent topping that adds richness and flavor to the chicken nuggets.

5. Lemon Zest:

Grate some lemon zest over the nuggets before serving for a citrusy and refreshing touch.

6. Sesame Seeds:

Toasted sesame seeds add a nutty flavor and crunchy texture to the nuggets.

7. Dipping Sauces:

Serve with a variety of keto-friendly dipping sauces such as sugar-free BBQ sauce, creamy ranch dressing, or tangy mustard.

8. Crumbled Bacon:

Sprinkle crispy crumbled bacon over the nuggets for a smoky and indulgent topping

9. Crispy Onions:

Top with crispy fried onions or shallots for added crunch and flavor.

These topping ideas can elevate your Keto Chicken Nuggets and add variety to your meal. Feel free to mix and match or create your own combinations for a personalized touch!

FAQ

Are Keto Chicken Nuggets crispy?

Yes, Keto Chicken Nuggets can be crispy when prepared properly. The key to achieving crispy chicken nuggets while following a ketogenic diet is in the coating and cooking method.

1. Coating: Instead of using traditional breadcrumbs, Keto Chicken Nuggets are coated with ingredients like almond flour or crushed pork rinds. These coatings provide a crunchy texture similar to traditional breaded nuggets while keeping the dish low in carbs.
2. Cooking Method: Baking or air frying the coated chicken nuggets at a high temperature helps to crisp up the outer layer. Make sure to preheat your oven or air fryer and space out the nuggets evenly on the baking sheet or air fryer basket for optimal crispiness.

By following these steps, you can enjoy crispy and delicious Keto Chicken Nuggets that are perfect for a low-carb, high-protein diet.

Can I freeze Keto Chicken Nuggets?

Yes, you can freeze Keto Chicken Nuggets for later use. Freezing them is a great option for meal prep or if you have leftovers that you want to save for another time. Here’s how you can freeze Keto Chicken Nuggets:

1. Cooling: Allow the cooked chicken nuggets to cool completely before freezing. This helps prevent condensation and ice crystals from forming, which can affect the texture of the nuggets.
2. Arrange in a Single Layer: Place the cooled chicken nuggets in a single layer on a baking sheet lined with parchment paper or wax paper. Make sure the nuggets are not touching each other to prevent them from sticking together.
3. Freeze: Place the baking sheet with the chicken nuggets in the freezer and let them freeze for about 1-2 hours or until they are firm.
4. Transfer to Freezer Bags or Containers: Once the nuggets are frozen solid, transfer them to freezer-safe bags or airtight containers. Label the bags or containers with the date and contents for easy identification.
5. Storage: Store the frozen Keto Chicken Nuggets in the freezer for up to 2-3 months. Properly stored, they should maintain their quality and flavor during this time.
6. Reheating: When you’re ready to enjoy the frozen chicken nuggets, you can reheat them directly from frozen. Preheat your oven or air fryer and bake or air fry the nuggets until they are heated through and crispy again. Avoid microwaving, as it can make the coating soggy.

By following these steps, you can freeze Keto Chicken Nuggets and have a convenient, keto-friendly meal option ready whenever you need it.

How do I reheat Keto Chicken Nuggets?

To reheat Keto Chicken Nuggets, follow these steps for best results:

1. Oven Method:
   • Preheat your oven to 375°F (190°C).
   • Place the frozen or refrigerated chicken nuggets on a baking sheet lined with parchment paper.
   • Bake for about 10-15 minutes if refrigerated or 15-20 minutes if frozen, or until the nuggets are heated through and crispy.
   • For extra crispiness, you can flip the nuggets halfway through the cooking time.
2. Air Fryer Method:
   • Preheat your air fryer to 375°F (190°C).
   • Arrange the frozen or refrigerated chicken nuggets in a single layer in the air fryer basket.
   • Air fry for about 8-10 minutes if refrigerated or 12-15 minutes if frozen, or until the nuggets are heated through and crispy.
   • Shake the basket or flip the nuggets halfway through the cooking time for even crispness.
3. Avoid Microwaving:
   • While you can technically microwave Keto Chicken Nuggets to reheat them quickly, this method may make the coating soggy instead of crispy. It’s best to use the oven or air fryer for optimal results.
4. Check for Doneness:
   • To ensure that the chicken nuggets are fully reheated, check their internal temperature with a meat thermometer. They should reach an internal temperature of 165°F (74°C) for safe consumption.

By reheating your Keto Chicken Nuggets using the oven or air fryer, you can maintain their crispy texture and delicious flavor for a satisfying meal.

Can I make Keto Chicken Nuggets without eggs?

Yes, you can make Keto Chicken Nuggets without eggs by using alternative binders. Eggs are typically used as a binding agent to help the coating adhere to the chicken. Here are some alternatives you can use:

1. Mayonnaise: Spread a thin layer of mayonnaise on the chicken pieces before coating them with almond flour or crushed pork rinds. This helps the coating stick and adds richness to the nuggets.
2. Melted Butter: Dip the chicken pieces in melted butter before coating them with the almond flour or pork rind mixture. This adds flavor and helps create a crispy texture.
3. Heavy Cream: Dip the chicken pieces in heavy cream before coating them with the almond flour or pork rind mixture. The cream helps the coating adhere and adds moisture to the nuggets.
4. Buttermilk: If you’re not strictly following a keto diet, you can use buttermilk as a binder. Dip the chicken pieces in buttermilk before coating them with the almond flour or pork rind mixture.
5. Olive Oil or Avocado Oil: Brush the chicken pieces with olive oil or avocado oil before coating them with the almond flour or pork rind mixture. This adds flavor and helps the coating stick.

Choose the alternative binder that best fits your dietary preferences and enjoy your egg-free Keto Chicken Nuggets!

How many carbs are in Keto Chicken Nuggets?

The carb content in Keto Chicken Nuggets can vary depending on the specific ingredients and portion sizes used. However, here’s an approximate breakdown of the carb content in Keto Chicken Nuggets:

• Almond Flour or Crushed Pork Rinds (1 cup): Approximately 12-16 grams of total carbohydrates, with 6-8 grams of dietary fiber and 1-2 grams of sugars.
• Eggs (2 large): Approximately 1-2 grams of total carbohydrates, with negligible dietary fiber and sugars.
• Chicken Breast or Thigh Meat (1 pound, about 450 grams): Generally, raw chicken meat contains minimal carbohydrates, usually less than 1 gram per serving.

Based on these estimates and assuming the use of almond flour or crushed pork rinds, eggs, and chicken meat as the main ingredients, each serving of Keto Chicken Nuggets (approximately 4 ounces or 113 grams) may contain around 3-5 grams of total carbohydrates.

It’s important to note that these values are approximate and can vary based on the specific brands, measurements, and variations in ingredients used. Always check product labels and calculate the nutritional information based on your specific recipe and portion sizes to get accurate carb counts for your Keto Chicken Nuggets.