Easy Keto Chicken Nuggets are the perfect family-friendly lunch, dinner, appetizer, or party snack! They are crispy, juicy, and only take 20 minutes to make. These low-carb chicken nuggets are also grain-free and gluten-free!
Keto Chicken Nuggets are the ultimate crowd pleaser! Everyone of all ages loves homemade chicken nuggets.
They are handheld, perfect for dipping, and so darn tasty!
Traditional chicken nuggets have a wheat flour-based breading, which contains a significant amount of carbs.
To get that same crispy breading without all of the carbs, we are using a magical combination of pork rinds and Parmesan cheese.
The result is a crispy, juicy, and delicious chicken nugget recipe that we are thrilled to be sharing with you!
Why You Will Love These Keto Chicken Nuggets!
- Quick: These keto nuggets take just 20 minutes to make and only require a few simple steps.
- Versatile: Once you master the basic recipe, you can experiment with different seasonings and sauces.
- Gluten-free: These baked homemade chicken nuggets are made with pork rinds, which makes them both grain-free and gluten-free.
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Ingredients For Keto Nuggets
Here are the ingredients for these low carb chicken nuggets:
- Ground chicken: The base of the nuggets. You can find ground chicken at your local grocery store in the meat section.
- Pork rinds: For that wonderful low-carb crispy coating. We use the plain version for this recipe, but feel free to experiment with other flavors.
- Whey protein isolate: Our secret ingredient! This protein powder balances out the heaviness and creates a lighter, crispy coating.
- Parmesan: You can use pre-grated or freshly grated Parmesan in this recipe. Just make sure it is real Parmesan and not the imitation version.
- Seasonings: Garlic powder, onion powder and cayenne.
- Eggs: To help the coating stick to the keto nuggets.
How to Make Keto Chicken Nuggets
The full instructions are detailed in the recipe card at the end of this post.
But first, here are some really helpful step-by-step pictures so you can see how low carb chicken nuggets are made.
Spoiler Alert – It is only 3 steps!
Step #1. Form the Nuggets
In a large bowl, mix together the ground chicken, salt, garlic powder, cayenne, parmesan, and 1 egg.
Scoop out about 1 tablespoon of the mixture and form into a nugget shape. Like the picture below.
You should get around 24 homemade chicken nuggets from the mixture.
Step #2. Dredge the Nuggets
In a medium bowl, mix together the remaining egg and the whey protein isolate.
In a separate medium-sized shallow dish, add the crushed pork rinds.
Dip the keto nuggets into the egg mixture, then dredge in the pork rinds to coat the nuggets evenly, then place them on a baking sheet fitted with a wire rack.
Repeat the process for all of the chicken nuggets.
Step #3. Bake the Nuggets
Bake at 375°F for about 13-15 minutes or until the inside temperature reaches 165°F.
Serve while hot and with your favorite dipping sauce. We like Primal Kitchen’s BBQ Sauce.
Recipe Notes and Tips
- Crush your pork rinds. Crush them by hand (keep them in the bag and use a rolling pin to smash them) or by food processor. Also, opt for the plain flavor and read the nutrition facts before you buy them to make sure there is no added sugar.
- Prepare your baking sheet. Line your baking sheet with foil (for easy clean up) and fit it with a wire rack. Using a wire rack ensure all sides of the nuggets are cooked evenly. If you don’t have a wire rack, flip the nuggets halfway during the baking time. Make sure to lightly grease the wire rack or foil before adding the nuggets to they don’t stick.
- Can omit the whey protein. If you don’t have whey protein isolate, you can omit it from the chicken nugget recipe.
Frequently Asked Questions
These chicken fingers are best served straight away so that they are nice and crispy.
You can form the ground chicken into the nugget shapes ahead of time and store covered in the fridge for 1-2 days.
Don’t cook the nuggets until you are ready to serve for best results.
You can definitely substitute ground turkey or ground pork and still have wonderful, low carb chicken nuggets.
The taste will change slightly, but will still be delicious!
Yes, you can! Follow Steps #1 & #2 above and then set your air fryer to 375°F.
Grease the air fryer basket with a little oil and arrange the coated keto chicken nuggets in a single layer. Fry for 13-15 minutes until golden brown, flipping halfway through.
Fry them in batches if they don’t all fit in your air fryer basket in a single layer.
Yep, you sure can. I recommend adding an extra dash or two of cayenne pepper to the ground chicken mixture. You can also add in some red pepper flakes to turn up the heat.
More Keto Chicken Recipes
If you’d like more delicious chicken recipes that are perfectly keto, then check out these favorites:
We Can’t Wait To See You Try It!
We love seeing our recipes come to life!! We can’t wait to see how you make these and loving seeing each person’s unique spin on it! Tag us on Instagram @cleanketolifestyle or use the hashtag #CKLrecipe!
Keto Chicken Nuggets
Keto Chicken Nuggets are the perfect family-friendly lunch, dinner, appetizer, or party snack! They are crispy, juicy, and only take 20 minutes to make. These low-carb chicken nuggets are also grain-free and gluten-free!
Servings: 4 Servings
Calories: 308kcal
Instructions
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Preheat your oven to 375°F and line a baking sheet with foil and fit it with a wire rack. (See notes below if you don’t have a wire rack.)
-
In a large bowl, mix together the ground chicken, salt, garlic powder, cayenne, parmesan, and 1 egg.
-
Scoop out about 1 tablespoon of the mixture and form into a nugget shape. Place it on a large plate and repeat. You should get around 24 nuggets.
-
In a separate bowl, mix together mix together the remaining egg and the whey protein isolate.
-
In another medium-sized shallow dish, add the crushed pork rinds.
-
One at a time, dip the nuggets into the egg mixture and then dredge in the pork rinds to coat the nuggets fully.
-
Place the nuggets onto the wire rack in a single layer and bake for 13-15 minutes, until the inside temperature reaches 165°F.
Notes
- Crush your pork rinds. Crush them by hand (keep them in the bag and use a rolling pin to smash them) or by food processor. Also, opt for the plain flavor and read the nutrition facts before you buy them to make sure there is no added sugar.
- Prepare your baking sheet. Line your baking sheet with foil (for easy clean up) and fit it with a wire rack. Using a wire rack ensure all sides of the nuggets are cooked evenly. If you don’t have a wire rack, flip the nuggets halfway during the baking time. Make sure to lightly grease the wire rack or foil before adding the nuggets to they don’t stick.
- Can omit the whey protein. If you don’t have whey protein isolate, you can omit it from the recipe.
Nutrition
Calories: 308kcal | Carbohydrates: 2g | Protein: 37g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 207mg | Sodium: 980mg | Potassium: 643mg | Fiber: 1g | Sugar: 1g | Vitamin A: 296IU | Calcium: 114mg | Iron: 2mg
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