Crispy Keto Chicken Nuggets
Make these Crispy Keto Chicken Nuggets in just 30 minutes for a fun meal or appetizer the whole family will love!
Ingredients
- 1 ½ lbs boneless skinless chicken breast
- 1 egg
- ¼ cup water
- 100 g pork rinds
- ½ cup parmesan cheese
- 1 tbsp chili powder
- 1 ½ tsp garlic powder
- 1 tsp onion powder
- ½ tsp ground black pepper
- ½ tsp sea salt
Instructions
Equipment Needed
- Cutting Board and Knife
- 2 x Bowls
- Whisk
- Rolling Pin or Food Processor. ( Or something to smash the pork rinds into crumbs )
- Baking Sheet and Non Stick Baking Mat or Parchment Paper
Directions
- Heat your oven to 400° and line two baking sheets with non sticking baking mats or parchment paper. Crack the egg into a bowl and whisk in the water until the egg is fully combined with the water.
- Crush the pork rinds into a fine crumb using either a food processor or emptying them into a bag and crushing/rolling with a rolling pin. Pour them into a bowl and then mix in the parmesan, chili powder, garlic powder, onion powder, sea salt and pepper to make the breading. Make sure there are no large clumps left!
- Cut the chicken breast into 1 - 1 1/2" pieces. Set up your work station with the chicken, egg wash, breading and prepared baking sheets all beside each other.
- Using one hand only for the breading and the other hand only for the egg wash, dip each nugget into the egg wash and then toss it around in the breading. Place it on the baking sheet and then repeat for all pieces of chicken.
- Double dip the nuggets until all of the pork rinds have been used up, then bake in the preheated oven for 18-20 minutes, until the internal temperature of the chicken has reached 180°. Serve hot and enjoy!
Notes
- If you bought chicken breast with the bone in and skin on, no worries, just remove the skin, then carefully cut the bone away from the breast. Never done it before? Watch this video.
- I like to use either a food processor or a rolling pin to crush the pork rinds. Either way you'll get the fine crumble that you'll need for these Keto Chicken Nuggets. The food processor is a lot quicker, the rolling pin is a little funner - wack away!
- Be sure to whisk the egg wash well enough. You'll actually want to over-whisk a bit to ensure the egg white has been fully incorporated into the water.
- Try your best not to mix up your hands while breading the chicken. When pork rinds get wet, they tend to clump together, making it really difficult to use as a coating. We want all that coating on the chicken, not left in a bowl all clumped together.
- Try these Keto Chicken Nuggets with these keto friendly dip ideas: Honey Mustard, Caesar, Ranch or BBQ Sauce!
Nutrition Facts
Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used. Deduct fibre from the total carbs to get 1 g net carbs per serving of 5 nuggets.Nutrition
Serving: 5nuggetsCalories: 317kcalCarbohydrates: 1.6gProtein: 47.1gFat: 13.2gSodium: 675mgFiber: 0.6g
Tried this recipe?Let us know how it was!