Chicken nuggets are one of those foods that almost everyone loves. They’re simple, they taste good, and they’re easy to eat.
But when you’re following a keto diet, regular chicken nuggets are off the table because of the breading. That’s where this recipe comes in.
These keto chicken nuggets give you all the crispy, delicious taste you remember, but without the carbs that would kick you out of ketosis.
The secret to making these work is using crushed pork rinds instead of regular breadcrumbs. If you’ve never tried this before, don’t worry – it’s actually really simple.
Pork rinds are naturally zero carb and they get incredibly crispy when you bake them. You just crush them up, add some seasonings, and use them exactly like you would use regular breadcrumbs. The result is a coating that’s crunchy on the outside while the chicken stays juicy on the inside.
These nuggets are great for meal prep too. You can make a big batch and keep them in the fridge for quick lunches or snacks throughout the week. They’re high in protein, low in carbs, and they actually taste like real chicken nuggets – not like some sad diet food.
👍 Why You’ll Love This Recipe
No Deep Frying Required: You don’t need to deal with hot oil or a deep fryer to make these nuggets. Everything gets baked in the oven, which makes the whole process much easier and safer.
Perfect Breadcrumb Replacement: The pork rind coating works just as well as regular breadcrumbs, maybe even better. When you crush up the pork rinds and season them, they create a coating that gets incredibly crispy in the oven.
High Protein: Each nugget is packed with protein because you’re using real chicken breast as the main ingredient. There’s no filler, no mystery meat, just pure chicken. The pork rind coating also adds a bit more protein to each piece.
✨ Recipe Ingredients
- 1 pound Chicken Breasts (cut into 1 inch chunks)
- 1 cup Crushed Pork Rinds (or use these pork rind breadcrumbs – amazon link)
- 2 large Eggs (beaten)
- 1 teaspoon Salt (or less if using salted pork rinds)
- Black Pepper (to taste)
- 3/4 teaspoon Smoked Paprika
- 1/2 teaspoon Garlic Powder
- 1/2 teaspoon Onion Powder
👨🍳 How To Make
Follow this easy recipe:
Step 1
Crush the pork rinds in a food processor and pour them into a shallow bowl. Or use pork rund breadcrums. Add the seasonings and mix well.
Step 2
In another shallow bowl, beat the eggs.
Step 3
Dip each piece of chicken in the egg mixture, and then coat it with the pork rind mixture. Toss and make sure the chicken pieces are well coated – super important. You can repeat the process for a double coating, but it’s optional.
Step 4
Set the coated chicken nuggets aside on a plate.
Step 5
Preheat the oven to 425°F. Bake the nuggets for about 15 minutes or until crispy. Flip halfway through.
💡Tips
1. Press the Coating onto the Chicken
When you’re coating the chicken pieces with the pork rind mixture, don’t just lightly sprinkle it on. You need to really press the mixture onto each piece of chicken with your fingers.
After you dip the chicken in the egg, drop it into the pork rind bowl and use your hands to pack the coating onto all sides. Press it firmly so it sticks well.
If you just roll the chicken around without pressing, a lot of the coating will fall off during baking and you’ll end up with bare spots. The egg helps the coating stick, but you still need to help it along by pressing.
Some people find it helpful to use one hand for the wet egg and one hand for the dry coating to keep things less messy.
2. Don’t Overcrowd the Baking Sheet
When you place the coated nuggets on the baking sheet, make sure to leave some space between each piece. If you pack them too close together, they’ll steam instead of getting crispy.
The hot air in the oven needs to circulate around each nugget to make the coating crunchy. Leave at least half an inch of space between each piece.
If you’re making a big batch and all the nuggets don’t fit on one sheet with proper spacing, use two baking sheets or cook them in batches.
It’s worth the extra effort because crowded nuggets will come out soggy and soft instead of crispy and golden.
3. Let Them Rest for a Few Minutes
When you take the nuggets out of the oven, don’t eat them immediately even though they smell amazing. Let them sit on the baking sheet for about 3-5 minutes before serving.
During this time, the coating will firm up even more and get extra crispy. The juices inside the chicken will also redistribute, making each nugget more moist and flavorful.
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FAQ
. Can I make these in an air fryer instead of the oven?
Absolutely! Air fryers work really well for these nuggets, maybe even better than the oven. The circulating hot air makes them extra crispy.
Preheat your air fryer to 400°F. Place the nuggets in a single layer in the basket, making sure they’re not touching or overlapping.
You’ll probably need to cook them in batches unless you have a really large air fryer. Cook them for about 10-12 minutes, flipping them halfway through.
Keto Chicken Nuggets
Print RecipeIngredients
- 1 pound Chicken Breasts cut into 1 inch chunks
- 1 cup Crushed Pork Rinds (or use these pork rind breadcrumbs – amazon link)
- 2 large Eggs beaten
- 1 teaspoon Salt or less if using salted pork rinds
- Black Pepper to taste
- 3/4 teaspoon Smoked Paprika
- 1/2 teaspoon Garlic Powder
- 1/2 teaspoon Onion Powder
Instructions
- Crush the pork rinds in a food processor and pour them into a shallow bowl. Or use pork rund breadcrums. Add the seasonings and mix well.
- In another shallow bowl, beat the eggs.
- Dip each piece of chicken in the egg mixture, and then coat it with the pork rind mixture. Toss and make sure the chicken pieces are well coated – super important. You can repeat the process for a double coating, but it’s optional.
- Set the coated chicken nuggets aside on a plate.
- Preheat the oven to 425°F. Bake the nuggets for about 15 minutes or until crispy. Flip halfway through.
Really good