Chicken Nuggets: Keto-Friendly Frozen Snacks?

Chicken nuggets are a popular food item, but are they keto-friendly? The answer is, it depends. While most frozen and fast-food chicken nuggets are not keto-friendly due to their breaded coating, there are ways to enjoy this comfort food while adhering to a keto diet.

The high-carb content in traditional chicken nuggets lies in the breading, which typically includes wheat flour, breadcrumbs, and sometimes sugar. However, it is possible to make keto-friendly chicken nuggets at home by using alternative ingredients for the coating, such as almond flour, pork rinds, or a combination of grated cheese and keto-friendly flour.

When dining out or opting for frozen options, it's important to be mindful of the carb count. A 6-piece order of fast-food chicken nuggets contains 14 grams of carbs, which is a significant portion of the daily allotment of carbs recommended on a strict ketogenic diet.

For those on a keto diet, it's recommended to make informed choices and consider the net carb intake to stay within the desired limits. With some adjustments and creativity in the kitchen, it is possible to enjoy chicken nuggets as a treat while maintaining ketosis.

How to make keto chicken nuggets at home

Ingredients

• Chicken breast
• Water and vinegar
• Almond flour or almond meal
• Grated parmesan cheese
• Egg and heavy cream
• Onion powder
• Garlic powder
• Oregano or other dried herbs
• Paprika, smoked paprika, or curry powder
• Pepper or chilli flakes
• Avocado oil or coconut oil for frying
• Salt

Optional Ingredients

• Mozzarella cheese
• Italian seasoning
• Black pepper

Method

• Cut the chicken breast into 1-inch strips, then cut 2-inch chunks from each strip.
• Soak the chicken chunks in water, vinegar, and salt for at least 20 minutes, or up to an hour. This will make the meat tender and juicy.
• Drain the chicken and pat dry.
• In a bowl, mix the chicken with the almond flour, parmesan, egg, and spices.
• Form the mixture into nugget shapes.
• Dip each nugget into beaten egg, then into the dry coating mixture.
• Fry the nuggets in coconut oil or avocado oil over medium-high heat for 3-4 minutes on each side, until golden brown and crispy.
• Place the cooked nuggets on a plate covered with paper towels to absorb the excess oil.
• Serve with avocado oil mayonnaise, Dijon mustard, or sugar-free ketchup.

Alternative Cooking Methods

Air Fryer

• Coat the nuggets with a little avocado oil or coconut oil.
• Cook in the air fryer at 350°F for 12-15 minutes, or 400°F for 7-10 minutes, until golden.

Oven-Baked

• Place the nuggets on a baking tray lined with parchment paper.
• Spray the nuggets with oil and bake at 400°F for 10 minutes, then turn them over and bake for another 5-10 minutes, until golden.

Tips

• You can use crushed pork rinds instead of almond flour for the coating.
• You can use mozzarella cheese in the mixture, but this will increase the carb count.
• You can use avocado oil instead of coconut oil for frying.
• You can use a flax egg instead of a regular egg if you have an allergy.

Are frozen chicken nuggets from grocery stores keto-friendly?

Chicken nuggets are a popular food item among children and adults alike. They are small, bite-sized pieces of battered boneless chicken that are deep-fried in oil. While they are usually high in carbs and calories, some people may still wish to include them in their diet, especially those following a keto diet.

Unfortunately, most frozen chicken nuggets from grocery stores are not keto-friendly. This is because they are often breaded with wheat flour and breadcrumbs, which are high in carbs. Additionally, they may also contain sugar and vegetable oils, which are not keto-approved. These ingredients can cause a spike in blood sugar levels and prevent you from reaching ketosis.

However, it is important to note that there are some keto-friendly alternatives available. For example, you can make your own keto-friendly chicken nuggets at home using low-carb breading options such as almond or coconut flour, nutritional yeast, and seasonings. There are also some fast-food restaurants that offer grilled chicken nuggets or fillets without the bun, which can be a better option for those on a keto diet.

If you want to make keto-friendly chicken nuggets at home, there are a few simple steps you can follow. First, cut your chicken breasts into small nugget-shaped pieces. Then, mix your seasonings, such as salt, garlic powder, paprika, and pepper, in a small bowl. Add the spices to the chicken and stir until all the pieces are seasoned.

Next, prepare the breading by whisking an egg in a small bowl. Add the egg to the chicken and stir until the pieces are coated. In a separate bowl, combine almond flour and grated parmesan cheese to create the breading. You can also add some grated parmesan cheese to the breading for a slightly cheesy flavor.

Finally, heat oil in a pan over medium-high heat and fry the chicken nuggets in batches until they are golden brown and fully cooked. It is important not to overcrowd the pan to avoid greasy chicken nuggets. Alternatively, you can also bake the chicken nuggets in the oven or cook them in an air fryer.

Storing and Reheating Keto-Friendly Chicken Nuggets

Keto-friendly chicken nuggets can be stored in the fridge for 3-4 days in an airtight container. They can also be stored in the freezer, but it is recommended to space them out on a covered tray first to prevent sticking. To reheat, bake them in the oven at 350°F (180°C) until warmed through, or heat them in the air fryer at 400°F (204°C) for a couple of minutes.

How to store keto chicken nuggets

There are a few ways to store keto chicken nuggets. If you have any leftovers, you can store them in an airtight container in the fridge for up to 3-4 days. You can also freeze them, which is like having Tyson frozen chicken nuggets, but keto! To freeze, put them on a baking sheet and freeze until solid, then transfer to a freezer bag or airtight container. You can then store them like this for up to 3 months.

Step 1: Place the cooked keto chicken nuggets on a plate covered with parchment paper. Leave about a 1-inch (2.5 cm) space between each nugget.

Step 2: Place the plate of nuggets in the freezer for about an hour. This will allow the nuggets to freeze slightly and prevent them from sticking together in the next step.

Step 3: After an hour, transfer the slightly frozen nuggets to a freezer bag or airtight container. Make sure to label the container with the date and contents.

Step 4: Store the frozen keto chicken nuggets in the freezer for up to 3 months.

To reheat the frozen keto chicken nuggets, you can bake them in the oven at 400°F (200°C) for 15-20 minutes, or air fry them at the same temperature for 3-5 minutes, until warmed through. If starting from frozen, you may need to add a few minutes to the reheating time.

Are breadcrumbs keto-friendly?

Breadcrumbs are generally not keto-friendly. This is because they are made from bread, which is high in carbohydrates. Breadcrumbs are also sometimes made with sugar, which is also not keto-friendly.

However,section there are alternatives to traditional breadcrumbs that can be used in keto cooking. For example, breadcrumbs can be replaced with a mixture of grated cheese and a keto-friendly flour or pork rinds. There are also recipes for keto-friendly breadcrumbs made with almond flour and psyllium husk, which are composed mostly of healthy fats and fibre.

Panko breadcrumbs, made from bread baked with an electrical current and then ground, are also not keto-friendly due to their high carbohydrate content. However, there is a low-carb alternative called Pork Panko, which is made from ground pork rinds and can be used in the same way as traditional panko.

When making chicken nuggets, a keto-friendly alternative to breadcrumbs is almond flour, which is low in carbs and crisps well when fried.

How many carbs are in chicken nuggets?

The number of carbs in chicken nuggets varies depending on the brand, the size of the nuggets, and the recipe used.

Carbs in Fast-Food Chicken Nuggets

According to one source, a single Chicken McNugget from McDonald's contains 2.5 grams of net carbs. A four-piece Chicken McNugget has 9.6 percent of your daily fat intake and about 15 grams of protein. The 100-gram McNuggets contain about 17 grams of fat and 15 grams of carbohydrates. Another source, however, states that the 100-gram Chicken McNuggets contain 6 grams of carbs.

Other popular fast-food chicken nuggets also vary in their carb content:

• Burger King’s Nuggets: 2.6 grams of net carbs per nugget
• Wendy’s Nuggets: 2.3 grams of net carbs per nugget
• Chick-Fil-A’s Grilled Nuggets: 0.2 grams of net carbs per nugget (8 nuggets have 1 gram of net carbs)
• Chick-Fil-A’s Nuggets: 1.4 grams of net carbs per nugget
• Popeyes’ Nuggets: 4.8 grams of net carbs per nugget
• Arby’s Nuggets: 2.9 grams of net carbs per nugget
• Jack In The Box’s Nuggets: 2.4 grams of net carbs per nugget

Carbs in Frozen Chicken Nuggets

Frozen chicken nuggets from grocery stores are generally not keto-friendly due to the breading used. However, some brands may be lower in carbs than others. It's always best to check the nutrition label on the packaging to determine the exact carb content.

Carbs in Homemade Chicken Nuggets

When making chicken nuggets at home, the carb content can vary depending on the ingredients used. For example, a keto-friendly recipe for chicken nuggets made with almond flour and Parmesan cheese yields about 0.6 grams of net carbs per nugget, or 3.1 grams of net carbs per serving (assuming a serving size of about 6 nuggets).

In summary, the number of carbs in chicken nuggets can range from less than 1 gram to around 15 grams, depending on the source, brand, recipe, and serving size.

Frequently asked questions