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Keto Chicken Nuggets

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keto chicken nuggets

Chicken nuggets have been a staple in most peoples’ childhoods for as long as I can think of. However, as wonderful and convenient as fast food is, it’s hardly worth the long list of unhealthy oils, preservatives, and questionable ingredients. One of the easiest ways to start cleaning up your diet is skipping the take out and making your meals at home. Since you are able to control your ingredients, it’s easy to swap out the unhealthy ones for ones that will actually provide nutrition and health benefits.

When it comes to chicken nuggets, one of the easiest ingredient swaps is using pork rinds and parmesan cheese to replace the floured breading. As odd as it sounds, this unlikely pair makes for the crispiest, crunchiest texture, and the most beautiful golden color. Not only do these swaps reduce the amount of carbohydrates in these chicken nuggets, but they also add extra protein and healthy fats which are key in a ketogenic diet. An added bonus is skipping the unhealthy oils and cooking them in your air fryer! So the next time you even consider stopping for a six piece meal, just remember how easy and delicious this keto version is to make right from home!

Keto Chicken Nuggets Ingredients

keto chicken nuggets
  • Chicken Breasts – sliced into small pieces
  • Pork Rinds – no flavor added
  • Parmesan Cheese – finely shredded
  • Spices & Herbs – paprika, dried parsley, salt, and pepper

How to Make Keto Chicken Nuggets

Bread & Air Fry Chicken

keto chicken nuggets

Combine crushed pork rinds, seasoning, and parmesan cheese in a small dish. Dip each piece of chicken into the egg and pan fry until golden brown.

Keto Chicken Nuggets Dippings Ideas

Alternate Cooking Methods

Oven Baked

Add bread chicken to a baking sheet and cook in a preheated 350F oven for 18-20 minutes until golden brown.

Pan Fried

Heat 2 tablespoons of avocado oil in a large skillet set over medium-high heat. Cook for 3-4 minutes on each side until golden brown.

Storing, Freezing, and Reheating

Store any unused, cooked chicken nuggets in an airtight container in your refrigerator for up to 5 days. You can also freeze these keto chicken bites for up to 45 days.

To reheat, add thawed chicken to a baking sheet. Cook in a preheated 375F oven for 10-15 minutes until heated through.

Keto Chicken Nuggets FAQs

Can I use chicken thighs instead of chicken breasts in these chicken nuggets?

Yes! Cut chicken thighs into small, bite sized pieces. Coat with breading and cook using the same method as described.

Do I have to use the same spices?

Absolutely not! Spice things up and combine your favorite blend of herbs and seasonings! Lemon pepper, Cajun, chili lime, or even an Italian blend of spices will be great! Use your imagination to create more fun combinations for this basic keto chicken recipe.

Will these chicken nuggets still be crispy if cooked in the oven?

Yes! Whether you decide to use the air fryer, oven, or even a cast iron skillet, these low carb chicken nuggets will be crispy and crunchy!

keto chicken nuggets


Keto Chicken Nuggets

keto chicken nuggets

Skip the fast food and whip up these juicy and tender chicken nuggets this week!  A healthy and simple meal is only 20 minutes away.

  • Author: Corina Nielsen
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 1 pound 1x


  • 1 pound chicken breast (cut into 1” strips)
  • 4 ounces pork rinds
  • 1/2 cup parmesan cheese (finely shredded)
  • 2 eggs
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley 
  • 1 teaspoon salt
  • 1/4 teaspoon pepper


  1. Preheat the air fryer to 350°F.
  2. Add pork rinds, parmesan cheese, and all of the seasonings into a small food processor.  Pulse to a fine crumb texture.
  3. In a small bowl, add eggs and whisk for 10-15 seconds.
  4. Dip each piece of chicken into the egg and then into the pork rind mixture.  Place in a single layer in the air fryer.
  5. Cook for 15 minutes, flipping the chicken half way through to crisp on both sides.
  6. Garnish with fresh parsley to serve.


  • Serving Size: 1/4 pound
  • Calories: 238
  • Fat: 7g
  • Carbohydrates: 1g
  • Fiber: 0g
  • Protein: 40g

Keywords: keto chicken nuggets


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