Chicken Nuggets: Keto-Friendly Or Not?

Chicken nuggets are a popular food item, but are they compatible with the keto diet? The answer is yes, but with some modifications. Traditional chicken nuggets are typically breaded and fried, resulting in a high-carbohydrate food that is not suitable for a low-carb keto diet. However, it is possible to make keto-friendly chicken nuggets by using alternative ingredients for the breading and cooking methods that reduce the carbohydrate content.

Keto-friendly breading

Breading is a cooking technique that involves coating food in a dry mixture, such as breadcrumbs, before cooking. This technique is commonly used to add a crispy texture and flavour to the food. Traditional breadcrumbs, however, are not suitable for those following a keto diet as they are typically made from grain-based bread and are high in carbohydrates.

Fortunately, there are several keto-friendly alternatives to traditional breadcrumbs that can be used to create delicious and crispy breaded dishes, including chicken nuggets. Here are some of the most popular options:

Pork Rinds

Pork rinds, also known as pork crackles or crackle chips, are a popular choice for keto-friendly breading. They are made from fried pig skin and have a light and crispy texture similar to traditional breadcrumbs. Pork rinds can be crushed and used as a breading for chicken, fish, or vegetables. They are a good source of protein and have zero carbohydrates, making them an ideal option for those following a keto diet.

Almond Flour

Almond flour is another excellent option for keto-friendly breading. It is made from ground almonds and has a fine texture similar to traditional flour. Almond flour is low in carbohydrates and high in healthy fats, fibre, and various vitamins and minerals. It can be used as a breading for chicken, fish, or vegetables and adds a nutty flavour to the dish.

Coconut Flour

Coconut flour is a gluten-free, grain-free, and low-carb alternative to traditional flour. It is made from ground coconut and has a slightly sweet flavour. Coconut flour can be used as a breading for chicken, fish, or vegetables and adds a crispy texture to the dish. It is also a good source of fibre, healthy fats, and protein.

Psyllium Husk

Psyllium husk is a type of fibre that is derived from the Plantago ovata plant. It has a fine texture and can be used as a breading or coating for a variety of dishes. Psyllium husk is low in carbohydrates and calories, making it a suitable option for those following a keto diet.

Parmesan Cheese

Parmesan cheese can also be used as a keto-friendly breading alternative. It has a strong, savoury flavour and a hard texture that can be grated or shredded to create a breading-like coating. Parmesan cheese is low in carbohydrates and high in protein, making it a suitable option for breading chicken, fish, or vegetables.

Other Options

In addition to the options mentioned above, there are a few other creative alternatives to traditional breadcrumbs that can be used on a keto diet. These include crushed nuts, such as almonds, or crushed pork crackling. Additionally, some people use crushed low-carb crackers or cereal, or even crushed pork skin chips, as a breading alternative.

Breading techniques

Chicken nuggets can be made keto-friendly by using a keto-approved breading. Here are some techniques for breading chicken nuggets for a keto diet:

Almond Flour Breading:

Almond flour is a popular choice for keto breading as it is low in carbs and crisps well when fried or oven-baked. To make almond flour breading, whisk together almond flour, grated Parmesan cheese, and spices such as garlic powder, onion powder, dried oregano, paprika, and pepper. Dip the chicken pieces in an egg wash (beaten egg and heavy cream) and then coat them with the almond flour mixture.

Coconut Flour Breading:

Coconut flour is another low-carb option for breading chicken nuggets. Combine coconut flour with salt, garlic powder, cumin, onion powder, and smoked paprika. Dip the chicken pieces in beaten egg and then coat them with the coconut flour mixture. For best results, fry the coconut flour-breaded nuggets after baking to moisten and brown the coating.

Pork Rind Breading:

Ground pork rinds can also be used as a keto-friendly breading option. Pork rinds have a similar texture to traditional breadcrumbs and add a crispy coating to chicken nuggets. Prepare an egg wash by combining beaten egg and heavy cream. Dip the chicken pieces in the egg wash and then coat them with ground pork rinds.

Mayo and Almond Flour Breading:

For a unique breading technique, combine mayonnaise and vinegar in a small bowl. In a separate bowl, mix together almond flour, salt, and pepper. Dip each chicken piece in the mayonnaise mixture, then press it into the almond flour mixture to coat both sides.

Coconut Oil Frying:

When frying keto chicken nuggets, it is recommended to use high-smoke-point oils like avocado oil or coconut oil. Heat a layer of oil in a frying pan over medium-high heat and fry the chicken nuggets for 3-4 minutes on each side until golden brown and crispy.

These breading techniques will help you create delicious and crispy keto chicken nuggets that the whole family can enjoy!

Chicken cuts

Chicken is a versatile and budget-friendly meat that is perfect for a keto diet. It is low in carbs and high in protein, and its neutral taste makes it a great option for family meals. When it comes to keto-friendly chicken cuts, here are some options to consider:

Boneless Chicken Thighs:

Boneless chicken thighs are an excellent choice for keto dieters. They have a higher fat content than chicken breasts, making them ideal for a ketogenic diet. This cut is also easy to cook and less prone to drying out, ensuring juicy and flavorful results.

Chicken Breasts:

Chicken breasts are a leaner option but still suitable for keto. To make them even more keto-friendly, cook them with added fat, such as in a pan seared chicken breast recipe or by wrapping them in bacon, as seen in the keto crack chicken recipe.

Chicken Wings:

Chicken wings are a fun and tasty option for keto. They are naturally low in carbs and can be easily incorporated into a keto diet. Whether you bake, fry, or air fry them, wings are a versatile choice that can be paired with various keto-friendly sauces and seasonings.

Chicken Legs:

Chicken legs, including drumsticks, are another great cut for keto. They tend to be higher in fat, making them a good fit for the high-fat requirements of a ketogenic diet. Crispy baked chicken legs are a popular and flavorful option.

Rotisserie Chicken:

Rotisserie chicken is a convenient option for rushed meals or make-ahead lunches. You can enjoy it as-is or use the meat in lettuce wraps, salads, or other keto-friendly dishes. Don't forget to save the bones for making a nutritious bone broth!

When preparing chicken for keto, it's important to avoid breading and sugary sauces, as these can add unnecessary carbs. Instead, opt for keto-friendly coatings, such as almond flour or coconut flour, and use healthy fats like avocado oil or butter for cooking. Additionally, remember to check the internal temperature of your chicken to ensure it's cooked thoroughly.

Dipping sauces

Keto Chick-Fil-A Sauce

This sauce is creamy, tangy, and slightly sweet. It is usually made with mayonnaise, BBQ sauce, honey, and mustard. However, to make it keto-friendly, you can substitute the honey with a keto-friendly alternative such as allulose syrup flavoured as honey or a keto-friendly sweetener like monk fruit or Swerve. You can also add a dash of liquid smoke for a smoky flavour.

Keto Zesty Dipping Sauce

This sauce is a little smoky, a little spicy, and very tasty. It is made with mayonnaise, sugar-free ketchup, horseradish, garlic salt, smoked paprika, and lemon juice. You can adjust the spice level to your preference and add a drop or two of liquid smoke for extra smokiness.

Spicy Chipotle Sauce

This sauce pairs well with chicken nuggets and can be made by combining mayonnaise, sour cream, and chipotle pepper sauce.

Other Keto Dipping Sauce Ideas

• Jalapeño Aioli Burger Sauce
• Cilantro Chimichurri Sauce
• Keto Creamy Sriracha Sauce
• Keto Buffalo Sauce
• Keto Avocado Lime Dressing
• Roasted Garlic Dipping Sauce
• Avocado Dipping Sauce
• Creamy Grilled Poblano Sauce
• Keto Tzatziki Sauce
• Keto Honey Mustard Sauce
• Keto Barbecue Sauce

Reheating methods

Chicken nuggets can be reheated in a variety of ways, including in the oven, air fryer, microwave, toaster oven, deep oil, on the stove, on the grill, or in a waffle maker. Here is a detailed description of each method:

Oven:

Place the nuggets on a wire rack in the middle of the oven preheated to 350°F (180°C). Optionally, spray the nuggets with a light coating of cooking oil to enhance the crust and mimic the 'fresh-out-of-the-fryer' texture. Cook for approximately 10-15 minutes, or until piping hot. Let the nuggets rest for at least 60 seconds before serving. If you don't have a wire rack, you can crumple up some tin foil to elevate the nuggets and prevent sogginess.

Air Fryer:

Preheat the air fryer to 350°F (180°C). Lightly spray the nuggets with cooking oil if desired. Cook the nuggets for 4-6 minutes, shaking the basket halfway through. Let the nuggets rest for 60 seconds after air frying. Ensure good airflow around each nugget to avoid sogginess.

Microwave:

Let the nuggets come to room temperature before microwaving to ensure even cooking. Sprinkle the nuggets with a small amount of water and cook on full power, checking every 15 seconds. Once piping hot, remove and let sit for 60 seconds before serving. Microwaving will result in soggy, chewy, and rubbery nuggets, so it is not recommended.

Toaster Oven:

Set the toaster oven to broil and cook each side of the nuggets for about two minutes. Line the pan with parchment paper or aluminum foil to prevent sticking. This method is time-efficient, simple, and clean, and does not require additional oil.

Deep Oil:

Preheat the oil to 400°F (200°C) before placing the nuggets in for 10 to 15 seconds. Do not overcrowd the fryer. Place the reheated nuggets on a plate covered with paper napkins to absorb excess oil. This method will result in very greasy nuggets.

Stove:

Use a skillet or frying pan and heat oil to 350°F (180°C). Fry the nuggets for 15 seconds on each side, being careful not to overcrowd the pan. Use a paper towel-covered plate to absorb excess oil and prevent greasiness.

Grill:

Preheat the grill to medium temperature for 4-6 minutes. Spray the nuggets with a thin layer of cooking oil and place them on the rack. Grill for 4-6 minutes or until done.

Waffle Maker:

Allow the waffle iron to warm up for five minutes. Spray the nuggets with a thin layer of cooking oil and place them in the waffle maker with some space between each nugget. Leave the waffle iron on the nuggets without pressing for one minute, then gently press down. Cook for 3-4 minutes or until done.

Frequently asked questions