Craving the satisfying crunch of chicken nuggets while sticking to your keto or low-carb diet? These keto chicken nuggets with pork rinds offer a delicious and guilt-free alternative to traditional, carb-laden versions. Whether you bake them in the oven or air fry them, these nuggets are easy to make, family-friendly, and perfect for a quick weeknight meal.
Why You'll Love This Recipe
- Extra Crispy: Thanks to the crushed pork rind coating, these nuggets achieve a satisfying crunch that rivals traditional breaded nuggets.
- Juicy and Tender: Using chicken breast or thighs ensures a tender and flavorful interior.
- Keto-Friendly: Made with low-carb ingredients like pork rinds and almond flour (or parmesan cheese for a nut-free option), these nuggets fit perfectly into a ketogenic lifestyle.
- Gluten-Free: This recipe is naturally gluten-free, making it suitable for those with gluten sensitivities.
- Easy to Make: With simple steps and readily available ingredients, these nuggets can be whipped up in under 30 minutes.
The Secret Ingredient: Pork Rinds
The key to making these chicken nuggets keto-friendly is using crushed pork rinds instead of breadcrumbs. Pork rinds provide a fantastic crispy texture without the added carbs. Don't worry, they don't taste overly "porky" - they simply add a delightful crunch!
Ingredients
- 2 lbs boneless, skinless chicken thighs (preferred) or breasts, cut into 1-inch cubes
- ½ cup blanched almond flour (or grated/powdered parmesan cheese for a nut-free option)
- 1 ½ cups crushed pork rinds (or a 3 oz bag before crushing)
- 3 large eggs
- 1 ¼ tsp sea salt
- ¼ tsp ground pepper
- 1 tsp paprika (smoked paprika is recommended for a smoky flavor)
- ½ tsp garlic powder
- ½ tsp onion powder (optional)
Instructions
1. Prepare the Pork Rinds
- If using whole pork rinds: Crush the pork rinds into a fine breadcrumb-like texture. You can use a food processor, processing in batches if necessary. Alternatively, place the pork rinds in a large resealable bag and crush them with a rolling pin or mallet. Aim for a fine, even consistency to ensure the coating adheres well to the chicken.
2. Prepare the Chicken
- Cut the chicken into bite-sized, nugget-shaped pieces (approximately 1-inch cubes). Pat the chicken dry with paper towels to help the coating stick better.
3. Set Up the Breading Station
- In a shallow mixing bowl, combine the crushed pork rinds, almond flour (or parmesan cheese), sea salt, pepper, paprika, garlic powder, and onion powder (if using). Mix well to ensure the seasonings are evenly distributed.
- In a separate large shallow mixing bowl, whisk the eggs until well combined.
4. Bread the Chicken
- Using tongs, dredge each chicken piece in the whisked eggs, ensuring it's fully coated.
- Next, dredge the egg-coated chicken in the pork rind mixture, pressing gently to ensure the crumbs adhere to all sides. Set the breaded chicken aside on a plate.
5. Cook the Chicken Nuggets
You have several cooking options: baking, air frying, or shallow frying.
Option 1: Baking
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup. For extra crispiness, place a wire rack on top of the baking sheet and arrange the breaded chicken nuggets in a single layer on the rack.
- Bake for 15-20 minutes, or until the chicken is golden brown and reaches an internal temperature of 165°F (74°C).
Option 2: Air Frying
- Preheat the air fryer to 400°F (200°C). Place the breaded chicken nuggets in the air fryer basket in a single layer, ensuring they are not overcrowded. You may need to cook in batches depending on the size of your air fryer.
- Air fry for 8-10 minutes, flipping halfway through, until the chicken is cooked through and the coating is crispy.
Option 3: Shallow Frying
- Heat about 1 inch of oil in a heavy-bottomed pot or skillet (cast iron is ideal) over medium heat. Use a thermometer to ensure the oil reaches 350°F (175°C). Do not let the oil exceed 400°F (200°C), as this can cause the chicken to burn.
- Carefully place as many breaded chicken nuggets as will comfortably fit in the skillet without overcrowding. Fry for 3-4 minutes per side, or until golden brown and cooked through.
- Remove the cooked chicken nuggets from the skillet and place them on a paper towel-lined plate or cooling rack to drain excess oil.
6. Serve and Enjoy
- Once the crispy chicken nuggets have cooled slightly, serve them with your favorite keto-friendly dipping sauce.
Tips for the Best Keto Chicken Nuggets
- Finely Crushed Pork Rinds: Ensure the pork rinds are very finely crushed for the best coating and adherence to the chicken.
- Don't Overcrowd: Whether baking, air frying, or frying, avoid overcrowding the pan or basket. This ensures even cooking and maximum crispiness.
- Use a Thermometer: Always use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C) for food safety.
- Experiment with Seasonings: Feel free to adjust the seasonings to your liking. Add a pinch of cayenne pepper for a little heat, or try different herbs like Italian seasoning for a different flavor profile.
- Dipping Sauces: The right dipping sauce can elevate your keto chicken nugget experience. Some popular keto-friendly options include:
- No Sugar Added Ketchup
- Homemade Mayonnaise
- Spicy Mayo (mayonnaise mixed with sriracha or chili garlic sauce)
- Mustard (yellow, Dijon, or honey mustard without the honey)
- Ranch Dressing (keto-friendly versions are available)
Variations and Substitutions
- Nut-Free: Replace the almond flour with grated or powdered parmesan cheese for a nut-free version.
- Coconut Flour: For an alternative coating option, combine coconut flour with almond flour and parmesan cheese for a touch of sweetness and a slightly different texture.
- Canned Chicken: In a pinch, you can use canned chicken as a time-saving alternative to fresh chicken breast. Be sure to drain the chicken well and pat it dry before breading.
- Cheese: Add some grated cheese, such as cheddar or mozzarella, to the pork rind mixture for extra flavor.
Serving Suggestions
These keto chicken nuggets are delicious on their own as a snack or appetizer. They also make a great main course when paired with:
- Cauliflower rice
- Garlic roasted broccoli
- Parmesan zucchini
- Green beans with tomatoes
- A simple lettuce salad
Storage and Reheating
- Storage: Store any leftover chicken nuggets in an airtight container in the refrigerator for up to 2 days. For longer storage, you can freeze the cooked nuggets for up to 1 month.
- Reheating: The best way to reheat these keto chicken nuggets is in the oven or air fryer to maintain their crispiness.
- Oven: Preheat oven to 350°F (175°C) and bake for 15-20 minutes, or until heated through.
- Air Fryer: Preheat air fryer to 350°F (175°C) and air fry for 5-7 minutes, or until heated through.
Can You Eat Chicken Nuggets on Keto?
Typically, traditional chicken nuggets are breaded with flour and starch, making them unsuitable for a keto diet. However, this recipe uses crushed pork rinds and almond flour (or parmesan cheese) as a breading, making them a delicious and keto-friendly option.
Read also: Easy Low-Carb Cheese Crackers
Freezing for Later
For the best results, freeze the nuggets before cooking. Follow these steps:
- Prepare and bread the chicken as instructed.
- Place the breaded nuggets on a baking sheet lined with parchment paper.
- Flash freeze for about 30 minutes. This prevents the nuggets from sticking together.
- Transfer the frozen nuggets to a freezer-safe bag or container.
- When ready to bake, simply add a few extra minutes to the baking time.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto