For those following a ketogenic diet, finding quick, easy, and satisfying meals can sometimes be a challenge. This recipe for keto chicken fingers using canned chicken is a game-changer. It's a simple way to enjoy a low-carb lunch, snack, appetizer, or even dinner using ingredients you likely already have in your pantry.
Why Canned Chicken?
Canned chicken is a convenient and surprisingly versatile ingredient. While some may not immediately think of it as a star component, it works wonderfully in recipes like this, especially when you're short on time. It's pre-cooked, readily available, and has a long shelf life, making it a pantry staple.
The Magic of Keto Chicken Fingers
These keto chicken fingers offer a delightful way to enjoy the familiar comfort of chicken nuggets without the unwanted carbs and fats. They are incredibly easy to make, and even a novice cook can whip them up in no time. Plus, they are customizable with your favorite spices and dipping sauces.
Core Ingredients
This recipe relies on a few key ingredients to achieve that perfect keto-friendly texture and flavor:
- Canned Chicken: The base of the recipe, providing the necessary protein. Be sure to drain it well to remove excess moisture.
- Shredded Mozzarella Cheese: This cheese acts as a binder, holding the nuggets together and adding a creamy texture.
- Egg: Another essential binder, helping to create the right consistency.
- Spices: Garlic powder, onion powder, Italian seasoning, salt, and pepper are commonly used, but feel free to experiment with your favorites.
Recipe Variations and Substitutions
- Cheese Options: While mozzarella is recommended for its binding properties, you can try other cheeses like cheddar or Parmesan. Keep in mind that different cheeses may affect the texture.
- Egg Alternatives: If you have an egg allergy, you can try using a flax egg as a substitute, although it might slightly alter the taste. You can also omit the egg, but the nuggets may not hold together as well.
- Spice Customization: Feel free to adjust the spices to your liking. Any seasoning that complements chicken will work well. Consider adding smoked paprika, chili powder, or even a dash of cayenne pepper for a little heat.
- Texture: For a smoother texture, pulse the canned chicken and cheese in a food processor a few times, being careful not to over-process.
Cooking Methods
These keto chicken fingers are versatile and can be cooked using several methods:
Read also: Easy Low-Carb Cheese Crackers
Air Fryer Method
The air fryer is a great way to achieve a crispy exterior without using a lot of oil.
- Preheat your air fryer to 400°F (200°C).
- Spray the air fryer basket with non-stick cooking spray.
- Place the formed chicken nuggets in the air fryer basket, ensuring they are not overcrowded.
- Air fry for 7-15 minutes, flipping halfway through, until golden brown and cooked through. Cooking time can vary depending on the air fryer.
Oven Method
Baking is another excellent option for cooking these chicken fingers.
- Preheat your oven to 400°F (205°C).
- Line a baking sheet with parchment paper or a silicone baking mat.
- Place the nuggets on the baking sheet and spray lightly with cooking spray.
- Bake for 15-25 minutes, flipping halfway through, until golden brown.
Pan Fry Method
Pan-frying provides a crispy exterior with a slightly richer flavor.
- Heat 1 tablespoon of avocado oil (or your preferred cooking oil) in a skillet over medium heat.
- Place the chicken nuggets in the hot oil, ensuring they are not overcrowded.
- Cook for 4-5 minutes on each side until golden brown and cooked through.
- Transfer the cooked nuggets to a plate lined with paper towels to absorb excess oil.
Serving Suggestions
These keto chicken fingers are delicious on their own or with your favorite dipping sauces. Here are a few keto-friendly options:
- Keto BBQ Sauce
- Sugar-Free Ketchup
- Keto Honey Mustard Sauce
- Keto Ranch Dressing
- Creamy Buffalo Wing Sauce
Detailed Recipe: Keto Chicken Fingers Using Canned Chicken
Ingredients:
- 2 (12.5 oz) cans of chunk chicken breast, drained
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 2 large eggs, beaten
- 1/2 - 1 teaspoon ground black pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 2-4 dashes of hot sauce (optional)
Instructions:
- Prepare the Chicken: Drain the canned chicken thoroughly. In a large mixing bowl, break the chicken into shreds using a fork or pastry cutter.
- Combine Ingredients: Add the beaten eggs, pepper, garlic powder, onion powder, and hot sauce (if using) to the shredded chicken. Stir until well combined.
- Add Cheese: Fold in the Parmesan cheese and shredded mozzarella cheese.
- Form Nuggets: Use your hands to form the chicken mixture into individual chicken nuggets, using about 1.5 - 2 tablespoons of the mixture for each nugget.
- Cook the Nuggets:
- Air Fryer: Preheat air fryer to 350°F (175°C). Grease the air fryer basket with non-stick cooking spray. Place the nuggets in a single layer in the basket, ensuring they are not touching. Air fry for 12-15 minutes, until golden brown, flipping halfway through.
- Oven: Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper or a silicone baking mat. Place the nuggets on the baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden brown.
- Pan Fry: Heat olive oil in a large skillet over medium-high heat. Once hot, reduce heat to medium. Add the nuggets to the skillet, being careful not to overcrowd. Cook for 4-5 minutes per side, until golden brown and cooked through. Transfer to a plate lined with paper towels to drain excess oil.
- Cool and Serve: Let the cooked chicken fingers cool for a few minutes before serving. Serve with your favorite keto-friendly dipping sauces.
Additional Tips and Tricks
- Removing Excess Moisture: To prevent soggy nuggets, make sure to drain the canned chicken very well. You can even squeeze out excess moisture using a fine mesh strainer.
- Crispy Coating: For a crispier coating, consider adding crushed pork rinds or almond flour to the outside of the nuggets before cooking.
- Batch Cooking: Depending on the size of your air fryer or skillet, you may need to cook the nuggets in batches to avoid overcrowding.
- Storage: Store leftover cooked chicken nuggets in an airtight container in the refrigerator for up to 3-4 days.
- Reheating: Reheat the nuggets in a preheated oven or air fryer at 350°F (175°C) for 5-10 minutes to restore their crispiness. You can also microwave them, but they may not be as crispy.
- Freezing: Freeze uncooked chicken nuggets on a baking sheet for 2 hours, then transfer them to a freezer bag for up to 2-3 months. Cook from frozen, adding a few extra minutes to the cooking time.
Benefits of Keto Chicken Fingers
- Low Carb: Perfect for those following a ketogenic diet.
- High Protein: Provides a good source of protein.
- Easy to Make: Simple and quick to prepare.
- Versatile: Can be cooked using various methods and customized with different spices and sauces.
- Family-Friendly: A great option for both kids and adults.
- Uses Pantry Staples: Relies on readily available ingredients.
- Satisfying: Offers a comforting and flavorful meal or snack.
A Healthier Alternative
These keto chicken fingers are a healthier alternative to traditional chicken nuggets, which are often high in carbs, unhealthy fats, and processed ingredients. By making them at home with simple, wholesome ingredients, you can control what goes into your food and enjoy a guilt-free treat.
Read also: Keto Calorie Counting: A Detailed Guide
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