Chicken Nuggets: Keto-Friendly Or Not?

Chicken nuggets are a nostalgic meal for many, but are they keto? The answer is yes, and there are plenty of recipes to choose from. Most keto chicken nugget recipes require common keto-friendly ingredients, such as almond flour, coconut flour, pork rinds, or shredded cheese for the breading, and chicken breast or thighs for the meat. The preparation is also simple, with most recipes requiring you to cut the chicken into bite-sized pieces, dip them in a beaten egg, coat them with the breading, and then bake or fry. So, if you're craving some delicious, crispy, and juicy chicken nuggets that fit your keto diet, give one of these recipes a try!

Keto chicken nuggets in the air fryer

Ingredients

• 1 can chicken breast (12.5 ounces)
• ¾ cup mozzarella cheese, shredded
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¼ teaspoon Italian seasoning
• Salt and black pepper to taste (optional)
• 2 large eggs, beaten
• ½ cup almond flour
• 1 ½ cups pork rind crumbs
• ⅓ cup Parmesan cheese

Method

• Spray an air fryer basket with non-stick cooking spray and set aside.
• Drain the canned chicken and separate the meat with a fork.
• Add the mozzarella cheese, egg, and spices. Mix well and form into nuggets.
• Place the nuggets on the prepared air fryer basket.
• Air fry at 350°F for 12-15 minutes until golden brown.
• Serve with your favourite dipping sauce!

Tips

• You can also bake these keto chicken nuggets in the oven at 375°F for 15-20 minutes.
• To make them on the stove, heat oil in a large skillet and add the nuggets, browning on both sides.
• You can also add extra cheese, such as Parmesan, to the mixture for extra flavour.

Keto chicken nuggets in the oven

Ingredients

• 14 oz chicken breast, cubed
• 1/2 scoop unflavoured whey protein powder
• 2 cups pork rinds, crushed
• 1/4 cup Parmesan cheese, grated
• 1 tsp garlic salt
• 1 tsp onion powder
• A pinch of chilli powder
• A pinch of black pepper

Method

• Preheat the oven to 400°F (205°C).
• Add the pork rinds to a large ziplock bag and crush them with your hands or a food processor until they turn into breadcrumbs.
• Transfer the crushed pork rinds to a medium bowl and add the Parmesan cheese, garlic powder, paprika, chilli powder, and black pepper. Mix well and set aside.
• Whisk eggs in a separate bowl and set aside.
• Add the protein powder to another bowl.
• Cut the chicken into bite-sized pieces (about 30-40 nuggets).
• Set up an assembly line with the chicken, protein powder, egg wash, and breading mixture.
• Dip the chicken pieces into the protein powder, coating both sides.
• Transfer the coated chicken to the egg wash and then to the bowl of breading, making sure to cover the nuggets entirely.
• Place the breaded chicken nuggets on a parchment paper-lined baking sheet.
• Bake for 12-15 minutes, until crispy and golden.
• Serve with your favourite dipping sauce and enjoy!

Tips:

• You can use an air fryer instead of an oven. Simply place the nuggets in the air fryer basket, making sure they are lying flat and have a little space between each other. Air fry for about 7-8 minutes, flipping halfway through.
• If you prefer a coconut flour or almond flour coating, you can use that instead of pork rinds.
• You can also add some Parmesan cheese or nutritional yeast to the coating mixture for extra flavour.

Keto chicken nuggets on the stove

Ingredients

• Chicken breast
• Whey protein powder
• Pork rinds
• Parmesan cheese
• Garlic salt
• Onion powder
• Chilli powder
• Black pepper
• Eggs
• Coconut flour
• Avocado oil
• White vinegar
• Mayonnaise
• Almond flour
• Salt

Method

• Preheat the oven to 400°F (205°C).
• Crush pork rinds in a large ziplock bag until they turn into a breadcrumb consistency.
• Add the parmesan cheese, garlic powder, paprika, chilli powder, and a pinch of black pepper to the bowl. Mix until combined and set aside.
• Whisk eggs in a separate bowl and set aside.
• Add the protein powder to another bowl.
• Cut the chicken into bite-sized pieces.
• Set up an assembly line with the chicken, protein powder, egg wash, and breading.
• Dip the chicken pieces in the protein powder, coating both sides.
• Transfer the chicken to the bowl of egg wash.
• Move the chicken from the egg wash to the bowl of breading and cover the nuggets entirely with the mixture.
• Transfer the chicken nuggets to a parchment paper-lined baking sheet.
• Bake in the oven for 12-15 minutes, until the nuggets are crispy.
• Heat avocado oil in a skillet on medium-high heat.
• Fry the chicken nuggets in batches until golden on both sides.

Tips

• Use two hands, one wet and one dry, to make the process smoother.
• You can also bake the chicken nuggets in the oven without frying them on the stove.
• If you prefer, you can use coconut flour or almond flour instead of pork rinds for the breading.
• For extra flavour, add Parmesan cheese or nutritional yeast to the coating mixture.

How to make keto chicken nuggets

Ingredients:

• Chicken breast or thighs
• Pork rinds, almond flour, or coconut flour for the coating
• Spices and seasonings, such as garlic powder, onion powder, smoked paprika, salt, and pepper
• Eggs
• Oil for frying or baking (avocado, olive, or coconut oil)
• Optional: Parmesan cheese, nutritional yeast, or cumin for extra flavour

Method:

• Preheat your oven to 400°F (205°C) and line a baking sheet with parchment paper or foil.
• Cut the chicken into bite-sized pieces or nuggets.
• Prepare your coating by crushing pork rinds into a breadcrumb consistency or using an alternative coating such as almond or coconut flour. You can also add spices and seasonings to the coating mixture.
• Set up an assembly line with the chicken, egg wash, and coating mixture.
• Dip the chicken pieces into the egg wash, then coat them thoroughly in your chosen coating.
• Place the coated chicken nuggets on the prepared baking sheet.
• Bake in the oven for 12-15 minutes, or until golden brown and crispy.
• For extra crispness, fry the baked nuggets in oil for a few minutes on each side, or place them under the broiler for a few minutes.
• Alternatively, cook the nuggets in an air fryer at 400°F for 7-8 minutes, flipping them halfway through.
• Serve with your favourite dipping sauce, such as keto alfredo sauce, barbecue sauce, or sugar-free ketchup.

Tips:

• If using a coconut flour coating, you can spritz the nuggets with oil before baking to prevent dryness.
• You can also add Parmesan cheese or nutritional yeast to the coating mixture for extra flavour.
• If you prefer a more moist texture, you can fry the nuggets in oil instead of baking them.
• Keto chicken nuggets can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 3 months.

Are McDonald's chicken nuggets keto-friendly?

The short answer is no, McDonald's chicken nuggets are not keto-friendly.

The ketogenic diet is a low-carbohydrate method of eating, and McDonald's chicken nuggets are surprisingly high in carbs. Each nugget contains 2.5 carbs, so they add up quickly, especially if you're having a 10-piece meal. The carbs come from the breading, which is made with wheat flour and corn flour, as well as the starch filler in the meat.

The sauces also add to the overall carb count. The Tangy Barbeque Sauce and Sweet 'N Sour Sauce have a high carb content, while the Spicy Buffalo Sauce and Creamy Ranch Dressing are lower in carbs, with just one carb per serving.

If you're looking for keto-friendly chicken nuggets, you might want to try making them at home. There are recipes available that use low-carb coatings such as almond flour, coconut flour, or pork rinds, and these can taste just as good as regular chicken nuggets.

One recipe for keto chicken nuggets includes the following ingredients:

• Chicken breast or boneless chicken thighs
• Unflavored whey protein powder
• Pork rinds, crushed
• Parmesan cheese, grated
• Garlic salt
• Onion powder
• Chile powder
• Black pepper

The preparation method involves coating the chicken pieces in protein powder, then egg wash, and finally the seasoned breading mixture before baking or air frying.

So, while McDonald's chicken nuggets are not keto-friendly, there are alternatives available that can still satisfy your nugget cravings!

Frequently asked questions