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5.0 from 3 votes

Keto Chicken Nuggets

Keto Chicken Nuggets are a firm family favourite. They are breaded with a low carb almond, flax and parmesan crumb and turn out extra crispy. With this recipe there won't be any leftovers - ever!

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4
Calories: 496 kcal
Course: Main Course , Appetizer
Cuisine: British

Ingredients

  • 4 skinless chicken breast 600g
  • ½ cup almond flour 50g
  • ½ cup ground flaxseed 55g
  • 1 cup shredded parmesan freshly grated is best 90g
  • 2 eggs large
  • teaspoon garlic powder
  • ½ teaspoon salt or to taste
  • ¼ teaspoon cracked black pepper
  • Optional 2 teaspoon Italian seasoning
  • 2 tablespoon extra virgin olive oil

Instructions

    Cup of Yum
  1. Preheat the oven to 425F / 220C / 200C fan.
  2. Cut the chicken into 3 cm cubes and line two baking trays with parchment..
  3. Whisk the eggs with a fork and place in one shallow bowl.
  4. In the second bowl, mix the almond flour, ground flax, garlic powder, parmesan, seasoning and optional Italian herbs.
  5. Dip each chicken piece in egg, shake off the excess, then dip into the ‘breadcrumb’ mix. Do this in small batches of 3 - 4 nuggets at a time to prevent clumping. Wash your hands in-between if they get covered in batter.
  6. Place the nuggets on a baking tray and repeat until all the chicken is used up. Depending on the size of your trays, you'll need 1 or 2 trays. Drizzle with olive oil or generously spray. Bake for about 25 minutes until crisp and the chicken is cooked though, turning after 20 minutes.

Notes

  • Net carbs: 2.6g per serving if serving as a main course. Makes approximately 24 chicken nuggets - 6 nuggets (150g of chicken) per portion.
  • If serving as an appetiser, you could easily stretch this recipe to 6 people.
  • Serve with sugar free ketchup and homemade keto mayonnaise plus a crisp green salad. 
  • Pan-fry method: To pan-fry, heat 1 cm of light olive oil, avocado oil or coconut oil in a deep frying pan. Fry the nuggets for 3-4 minutes on each side. Check with a knife that the meat inside is no longer pink and the juices run clear. Put on kitchen paper before serving to drain off excess fat before serving. 
  • Air Fryer method: Pre-heat the air fryer to 200 Celsius / 400 Fahrenheit. Then, air fry the nuggets for 10-12 minutes on one side, then another 2-3 minutes on the other (or until cooked through). Leave spaces between the nuggets so the air can circulate. You may need to do this in 2 batches. 
  • Store in the fridge for up to 3 days and reheat in the oven for 5 minutes for the coating to crisp up again. 

Nutrition Information

Calories 496kcal (25%) Total Carbohydrates 7.8g Protein 48.7g (97%) Fat 30.1g (46%) Fiber 5.3g (21%) Sugar 1g (2%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 496

% Daily Value*

Calories 496kcal 25%
Total Carbohydrates 7.8g 3%
Protein 48.7g 97%
Fat 30.1g 46%
Fiber 5.3g 21%
Sugar 1g 2%

* Percent Daily Values are based on a 2,000 calorie diet.