Keto Chicken Nuggets

Keto chicken nuggets are an incredible low-carb alternative to traditional chicken nuggets. Despite their reduced carbohydrate content, these nuggets are astonishingly similar in taste and texture to McDonald’s famous Chicken McNuggets.

In contrast to McDonald’s version, which contains 25 grams of carbs for a 10-piece serving, these keto nuggets only have one gram of carbs. Below, I will walk you through the detailed process of making these delicious low-carb chicken nuggets.

Preparing the Keto Breading

Ingredients for the Breading

• 150 grams of pork rinds (approximately a large bag)
• 20 grams (1/4 cup) of freshly grated Parmesan cheese
• 1 heaping teaspoon of garlic salt
• 1 teaspoon of onion powder
• 1 teaspoon of paprika
• A pinch of chili powder
• A pinch of black pepper

Steps to Make the Breading

1. Crushing the Pork Rinds: Start by placing around 150 grams of pork rinds into a large Ziploc bag. You can manually crush them by hand to save on calories, or, for a quicker method, use a food processor. The goal is to achieve a breadcrumb-like consistency.
2. Mixing the Seasonings: Once the pork rinds are crushed, transfer them into a mixing bowl. Add the grated Parmesan cheese, garlic salt, onion powder, paprika, chili powder, and black pepper to the bowl. Mix all the ingredients thoroughly until they are well combined. Set this mixture aside as the breading for your chicken nuggets.

Preparing the Egg Wash and Protein Powder

Ingredients for the Egg Wash

• 2 extra-large eggs

Steps to Make the Egg Wash

1. Whisking the Eggs: Crack two extra-large eggs into a mixing bowl. Whisk the eggs until the yolks and whites are completely combined. Set this bowl aside as you will use it to help the breading adhere to the chicken.

Using Protein Powder as a Flour Substitute

We will use IsoPure’s unflavored protein powder instead of traditional flour. This zero-carb ingredient gives the keto chicken nuggets their unique consistency and is critical to maintaining their low-carb status.

1. Measuring the Protein Powder: Add one and a half scoops of IsoPure unflavored protein powder, approximately 45 grams, into a separate bowl. Set this bowl at the beginning of your assembly line.

Preparing the Chicken Nuggets

Ingredients for the Chicken Nuggets

• 14 ounces (400 grams) of boneless, skinless chicken breast (typically 3 chicken breasts)

Steps to Prep the Chicken

1. Cutting the Chicken: Cut the chicken breasts into nugget-sized pieces. This recipe typically yields around 30-40 chicken nuggets from 14 ounces of chicken.
2. Setting Up the Assembly Line: Arrange your workstation with the protein powder, egg wash, and keto breading lined up in that order.

Coating and Cooking the Nuggets

Steps to Bread the Chicken Nuggets

1. Coating in Protein Powder: Take a piece of chicken and coat it thoroughly in the protein powder. Make sure it’s fully covered before moving to the next step.
2. Dipping in Egg Wash: Transfer the protein powder-coated chicken into the bowl with the egg wash. Use one hand to dip and move the chicken, keeping one dry hand to avoid mess.
3. Coating with Keto Breading: Take the egg-washed chicken and gently coat it in the keto breading mixture. Ensure the chicken is fully covered with the breadcrumb mixture.

Cooking Methods

Baking in the Oven

1. Baking the Nuggets: Place the breaded chicken nuggets on a baking sheet lined with parchment paper. Bake in a preheated oven at 400°F (200°C) for 12-15 minutes or until the nuggets are golden brown and cooked through.

Cooking in the Air Fryer

1. Air Frying the Nuggets: If you prefer using an air fryer, cook the nuggets at 400°F (200°C) for about 8 minutes. After 7 or 8 minutes, you should have crispy, tender chicken nuggets.

Serving and Storage

1. Serving Suggestions: Once cooked, serve the nuggets warm. They pair well with low-carb sauces like barbecue sauce.
2. Storing Leftovers: These keto chicken nuggets store excellently. They can be refrigerated and used for meal prep or frozen for longer storage.

Conclusion

Keto chicken nuggets are a game-changer for anyone looking to maintain a low-carb diet without sacrificing flavor.

The use of pork rinds, unflavored protein powder, and a blend of tasty spices make these nuggets comparable to their high-carb counterparts. Follow the steps outlined in this recipe, and you’ll have a delicious, low-carb meal that’s perfect for any occasion.

Consider meal-prepping these nuggets for a convenient, healthy option throughout the week. Enjoy your cooking adventure, and treat yourself to these keto chicken nuggets guilt-free.