You know those crispy, golden chicken nuggets you used to love before going keto? Well, I’ve got great news—my keto chicken nuggets are just as crave-worthy, but without the carb overload! When I first started eating low-carb, I missed that satisfying crunch, so I spent weeks tweaking this recipe until it was perfect. The secret? A killer almond flour and parmesan coating that gets irresistibly crisp in the oven (or air fryer!). These nuggets are my go-to for quick lunches, game-day snacks, or even sneaking veggies onto my kids’ plates. Trust me, after one bite, you’ll swear off the drive-thru forever.

Why You’ll Love These Keto Chicken Nuggets

Listen, I’m not just saying this because they’re my recipe—these keto chicken nuggets are legit game-changers. Here’s why you’ll be making them on repeat:

• Crave-worthy crunch without the carbs: That golden, crispy coating (thanks to almond flour and parmesan!) gives you all the satisfaction of fried nuggets with zero guilt.
• Protein powerhouse: Packing 25g of protein per serving, these will keep you full for hours—no 3pm snack attacks here!
• Ready in under 30 minutes from fridge to plate. Perfect for when hunger strikes or when the kids are bouncing off the walls demanding food NOW.
• Crazy versatile: Eat ’em plain, dunk in sugar-free ketchup, or chop over salads. They even make killer chicken parm in a pinch!
• Meal prep magic: These reheat like a dream—just pop leftovers in the air fryer and they’ll taste freshly made all over again.

Seriously, I make a double batch every Sunday because they disappear fast in my house. Even my carb-loving husband steals them straight from the fridge!

Ingredients for Keto Chicken Nuggets

Okay, let’s talk ingredients—because using the right stuff makes all the difference between “meh” and “WOW” nuggets. I’ve tested this combo a dozen times, and trust me, these measurements are gold. Here’s what you’ll need:

• 1 lb chicken breast – Cut into 1-inch pieces (boneless, skinless—this keeps it lean but still juicy)
• 1 cup almond flour – Finely ground works best for that smooth crunch (if you’re nut-free, swap with coconut flour—just use 1/3 cup since it’s more absorbent)
• 1/2 cup grated parmesan cheese – The powdery kind from the green can works magic here (freshly grated tends to clump)
• 1 tsp garlic powder – Don’t skip this! It gives that savory depth
• 1 tsp onion powder – The secret flavor booster most recipes forget
• 1 tsp paprika – Smoked or sweet, both work (I use smoked when I’m feeling fancy)
• 1/2 tsp salt – I prefer sea salt, but whatever you’ve got
• 1/4 tsp black pepper – Freshly cracked if you can
• 1 large egg – Your glue for that perfect crust
• 2 tbsp olive oil or avocado oil – For drizzling (or use spray oil for lighter coverage)

Pro tip: Measure your almond flour by spooning it into the cup—don’t pack it down! Too much flour makes the coating dry. And if you’re dairy-free, nutritional yeast works instead of parmesan (though the flavor changes a bit). Now let’s get cooking!

Equipment You’ll Need

Alright, let’s talk tools—because having the right equipment makes these keto chicken nuggets a breeze to whip up. You probably have most of this stuff already, but here’s my must-have list:

• 2 mixing bowls – One for the dry coating mix, one for the egg wash (I like to use my trusty stainless steel bowls—they don’t hold odors)
• Baking sheet – A standard half-sheet pan works perfectly (no fancy pans needed!)
• Parchment paper – This is non-negotiable for me—it prevents sticking without extra grease
• Tongs or fork – For flipping those nuggets halfway through (I’m team tongs—less messy!)

Now for the game-changer:

• Air fryer (optional but amazing) – If you want next-level crispiness, use this instead of the oven. Mine’s always on nugget duty!

That’s it! No special gadgets required—just good old basic kitchen gear. Though I will say, if you’re making these often (and you will!), invest in a nice wire rack that fits your baking sheet. It helps air circulate underneath for extra-crispy bottoms. But honestly? They’re fantastic without it too.

How to Make Keto Chicken Nuggets

Alright, let’s get to the fun part—making these crispy little beauties! I promise it’s easier than you think, and I’ll walk you through every step. Just follow along, and in less than 30 minutes, you’ll be biting into the crispiest, most satisfying keto chicken nuggets you’ve ever had.

Preparing the Coating

First things first—let’s make that magical crispy coating. This is where the flavor and crunch happen, so don’t rush it!

1. Grab a medium mixing bowl and add your almond flour, parmesan, garlic powder, onion powder, paprika, salt, and black pepper.
2. Use a fork or whisk to mix everything together really well. You want all those spices evenly distributed—no clumps! I like to give it a good 30 seconds of mixing.
3. Taste a tiny pinch (yes, really!). It should be savory with a slight kick from the pepper and paprika. Need more salt? Add a pinch. Love garlic? Toss in an extra 1/4 tsp. Make it yours!

Pro tip: If your almond flour seems lumpy, sift it first. Tiny lumps won’t ruin things, but super-smooth flour gives the most even coating.

Coating and Baking the Chicken

Now for the main event—turning those chicken pieces into golden nuggets of joy!

1. Preheat your oven to 400°F (200°C). Line that baking sheet with parchment paper—trust me, it’s worth not having to scrub stuck-on cheese later.
2. Beat the egg in a separate bowl until it’s totally smooth—no streaks of white remaining.
3. Time for the assembly line! Dip each chicken piece in the egg, letting excess drip off, then roll it in the coating mix. Press gently to help it stick, but don’t go crazy—you want a light, even layer.
4. Place each nugget on the baking sheet about 1 inch apart. They need personal space to crisp up properly! Crowding = steamed nuggets (no thanks).
5. Drizzle or spray with oil. This is the secret for that gorgeous golden color!
6. Bake for 10 minutes, then flip carefully with tongs. Bake another 5-8 minutes until deeply golden and crispy. They’re done when the thickest piece hits 165°F inside.

Watch them closely after flipping—ovens vary, and almond flour can go from golden to dark fast. When you smell that toasty parmesan, they’re usually ready!

Let them cool just 2 minutes (if you can wait) so the coating sets. Then? Dive in! That first crispy bite is pure low-carb heaven.

Tips for Perfect Keto Chicken Nuggets

Listen, I’ve burned my fair share of nuggets (okay, maybe more than I’d like to admit) before nailing these tricks. Here’s how to make sure yours turn out crispy, juicy, and downright addictive every single time:

• The flip is everything: At 10 minutes, those nuggets NEED to be turned—use tongs for maximum control. This ensures even browning on both sides. I set a timer because I’ll totally space out otherwise!
• Oil is your friend: Don’t skip the drizzle! A light spritz of avocado oil spray makes the coating crisp up like magic. No spray? Use your fingers to gently rub oil on each piece—it’s worth the extra minute.
• Temp check doneness: Looks can deceive! Pierce the thickest nugget with a meat thermometer—165°F (74°C) means safe-to-eat juicy chicken. Underdone? Give ’em 2 more minutes.
• Air fryer cheat code: For crazy crispiness, cook at 375°F (190°C) for 10-12 minutes, shaking the basket halfway. They’ll taste fried without the oil bath!
• Patience pays off: Let nuggets rest 2 minutes before eating. The coating firms up, so it won’t stick to your teeth (been there, not fun). But hey—no judgment if you burn your fingers grabbing one straight from the pan!

Bonus tip from my last kitchen disaster: If your coating starts sliding off, your egg wash was too thick. Next time, whisk in 1 tbsp water to thin it—creates a better glue for the crust!

Serving Suggestions

Now let’s talk about the best part—what to dunk these crispy keto chicken nuggets in! I’ve tried every combo under the sun, and here are my absolute favorite ways to serve them:

• Classic keto ranch: Mix sour cream with dried dill, garlic powder, and a splash of apple cider vinegar—it’s my go-to for that cool, tangy contrast to the crispy coating.
• Spicy buffalo sauce lovers: Toss hot nuggets in Frank’s RedHot mixed with melted butter (just 1-2 tbsp per batch). Serve with a side of blue cheese crumbles—heaven!
• Quick “honey” mustard: Stir Dijon mustard with a few drops of liquid stevia and a pinch of turmeric for color. My kids swear it tastes just like the real thing.

For sides that won’t wreck your carb count:

• Crunchy celery sticks – The perfect vehicle for scooping up extra dip (and they add zero guilt!)
• Simple side salad – I do mixed greens, cherry tomatoes, and a drizzle of olive oil—takes 2 minutes
• Cauliflower “mac” – When I’m feeling fancy, I’ll roast cauliflower florets with cheddar until bubbly

Pro tip: For game day, arrange nuggets on a platter with little bowls of different dips—it turns snack time into a fun tasting party. Last time I did this, my guests didn’t even realize they were eating keto!

Storing and Reheating

Okay, let’s be real—these keto chicken nuggets rarely last long enough to store in my house! But when they do (or when I’ve smartly made a double batch), here’s how to keep them tasting fresh and crispy:

• Fridge storage: Let nuggets cool completely (about 20 minutes), then tuck them into an airtight container with parchment between layers. They’ll stay good for 3 days—but good luck not eating them all by day two!
• Reheating magic: To bring back that just-made crispiness, skip the microwave (it turns them rubbery—trust me, I learned the hard way). Instead, pop them in a 350°F (175°C) oven or air fryer for 3-5 minutes until hot. No preheating needed!
• Freezer hack: These freeze beautifully! Lay baked nuggets in a single layer on a baking sheet to freeze solid (about 1 hour), then transfer to freezer bags. They’ll keep for 1 month—reheat straight from frozen in the air fryer (10 mins at 375°F/190°C).

Pro tip from my meal prep fails: If reheating in the oven, place nuggets on a wire rack over the baking sheet. This lets hot air circulate underneath so they crisp up evenly instead of getting soggy bottoms. Game changer!

And psst—cold nuggets straight from the fridge make an amazing salad topping. The coating stays surprisingly crisp, and they’re like keto croutons with benefits!

Keto Chicken Nuggets Nutrition

Let me break down the nutrition facts for these keto chicken nuggets—because knowing exactly what’s going into your body makes that first bite even more satisfying! Here’s the scoop per serving (about 1/4 of the recipe, or roughly 5-6 nuggets):

• 280 calories – Perfectly balanced for a filling snack or meal
• 18g fat – Mostly the good kind from almond flour and olive oil (only 3g saturated)
• 25g protein – That’s more than many protein bars! Chicken breast does its magic
• 6g total carbs – With 3g fiber, that’s just 3g net carbs per serving—keto gold!
• 420mg sodium – Mostly from the parmesan and seasonings (adjust salt if you’re watching intake)

A few notes about these numbers:

• They’re estimates based on my specific ingredient brands—your exact counts might vary slightly depending on your almond flour’s grind or parmesan’s salt content.
• Using coconut flour instead of almond flour? Expect about 1g less fat and 1g more fiber per serving.
• Skipping the oil drizzle saves about 20 calories and 2g fat—but honestly? That crispy golden crust is worth every drop!

What I love most? Compared to traditional nuggets, these have 75% fewer carbs and twice the protein of fast-food versions. So go ahead—enjoy that second helping guilt-free!

FAQ About Keto Chicken Nuggets

I get asked these questions all the time about my keto chicken nuggets—so let me save you the trouble of guessing or making mistakes! Here are the answers to everything you might be wondering:

• “Can I freeze these nuggets?” Absolutely! They freeze like a dream. Just bake as usual, let cool completely, then freeze in a single layer before transferring to bags. Reheat frozen nuggets in the air fryer at 375°F for 10 minutes—they’ll taste freshly made!
• “Are they gluten-free?” Yes, yes, yes! The almond flour coating makes these naturally gluten-free. Just double-check your parmesan brand if you’re super sensitive—some contain anti-caking agents with trace gluten.
• “What’s the best dip for keto chicken nuggets?” My personal favorite is sugar-free ranch, but buffalo sauce mixed with melted butter is a close second. For something different, try blending avocado with lime juice and cilantro—it’s like a keto-friendly green goddess dressing!
• “Can I use chicken thighs instead of breasts?” You sure can—they’ll be juicier but slightly higher in fat. Cut thighs into smaller pieces since they take longer to cook through. Maybe add 2-3 extra minutes to the baking time.
• “Why did my coating fall off?” Usually means either: 1) You didn’t shake off excess egg wash before coating, or 2) You moved the nuggets too soon after baking. Let them rest 2 minutes—that coating needs time to set like concrete!

Still have questions? Hit me up in the comments—I test every variation imaginable and love helping troubleshoot keto cooking adventures!

Share Your Results!

Okay, now I need to see YOUR keto chicken nugget masterpieces! Did they turn out crazy crispy? Did your kids actually eat them without realizing they’re low-carb? (That’s always my proudest moment.) Snap a pic and tag me on Instagram—I live for seeing your kitchen wins!

Drop a comment below with:

• Your favorite dipping sauce combo (I’m always looking for new ideas!)
• Any clever tweaks you made to the recipe
• How long they lasted before getting devoured (in my house? About 12 minutes flat)

And if you loved this recipe as much as I do, give it a 5-star rating—it helps other keto foodies find these golden nuggets of joy. Now go forth and crunch!

Crispy 25g-Protein Keto Chicken Nuggets – Zero Guilt

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• Author: Christina R. Jones
• Total Time: 28 minutes
• Yield: 4 servings 1x
• Diet: Low Calorie

Print Recipe

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Description

Crispy, golden keto chicken nuggets that are low-carb and high-protein. Perfect for a quick snack or meal.

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Ingredients

Scale 1x2x3x

• 1 lb chicken breast, cut into bite-sized pieces
• 1 cup almond flour
• 1/2 cup grated parmesan cheese
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 large egg
• 2 tbsp olive oil or avocado oil

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Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, mix almond flour, parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.
3. Beat the egg in a separate bowl.
4. Dip each chicken piece into the beaten egg, then coat with the almond flour mixture.
5. Place coated chicken pieces on the baking sheet.
6. Drizzle or spray with olive oil.
7. Bake for 15-18 minutes, flipping halfway, until golden and crispy.
8. Serve hot with your favorite keto-friendly dipping sauce.

Notes

• For extra crispiness, air fry at 375°F (190°C) for 10-12 minutes.
• Store leftovers in an airtight container in the fridge for up to 3 days.
• Use coconut flour as a substitute for almond flour if needed.

• Prep Time: 10 minutes
• Cook Time: 18 minutes
• Category: Appetizer
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving (1/4 of recipe)
• Calories: 280
• Sugar: 1g
• Sodium: 420mg
• Fat: 18g
• Saturated Fat: 3g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 6g
• Fiber: 3g
• Protein: 25g
• Cholesterol: 95mg

Keywords: keto chicken nuggets, low-carb chicken, keto snacks, high-protein nuggets