Crispy Keto Chicken Nuggets

The keto chicken nuggets are a guilt-free delight, featuring juicy chicken breast coated in a crispy blend of almond flour, crushed pork rinds, Parmesan cheese, and egg, creating a golden, crunchy exterior with a tender, flavorful center. Prepared without traditional flour or breadcrumbs, these nuggets offer a satisfying crunch similar to classic nuggets, but with a keto-friendly twist that is low in carbs and high in protein. Whether baked in the oven or air fried, these nuggets are a versatile meal or snack option, perfect for any occasion and sure to please both keto followers and non-keto eaters alike.

Course Main Course, Snack

Cuisine American

Keyword air fryer nuggets, baked chicken nuggets, gluten free, keto chicken nuggets, low carb chicken

Prep Time 20

Cook Time 18

Total Time 38

Servings servings

Calories 410kcal

Equipment

Mixing Bowls
baking sheet
Wire rack
Parchment Paper
air fryer
Tongs

Ingredients

For the chicken nuggets

1 1/2 pounds boneless skinless chicken breast cut into bite size nugget pieces
1 teaspoon fine sea salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon smoked paprika or regular paprika

For the keto coating

1/2 cup blanched almond flour
1 cup crushed pork rinds crushed very fine, measured after crushing
1/2 cup finely grated Parmesan cheese powdery style works best
2 large eggs beaten
2 tablespoons heavy whipping cream whisked into the eggs
3 tablespoons avocado oil or light olive oil, for greasing and drizzling

Optional for serving

1/4 cup sugar free ketchup or dipping sauce check labels for keto friendly ingredients

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper, then place a wire rack on top and lightly grease it with a little avocado oil.
Pat the chicken pieces dry with paper towels and place them in a mixing bowl, then season with salt, black pepper, garlic powder, onion powder, and smoked paprika, tossing until all of the chicken is evenly coated.
Add the almond flour to a shallow bowl and in a second shallow bowl whisk together the eggs and heavy cream until completely combined.
In a third shallow bowl combine the crushed pork rinds and grated Parmesan cheese, stirring well to distribute the cheese evenly through the crumbs.
Working with a few pieces at a time, dredge the seasoned chicken in the almond flour to lightly coat, shake off any excess, then dip each piece into the egg mixture, letting extra drip back into the bowl.
Press the egg coated chicken pieces firmly into the pork rind and Parmesan mixture, turning to coat all sides and pressing to help the crunchy coating adhere well.
Arrange the coated chicken nuggets in a single layer on the greased wire rack, leaving a little space between each piece so air can circulate for maximum crispiness.
Drizzle or lightly spray the tops of the nuggets with the remaining avocado oil to help the coating turn golden and crisp in the oven or air fryer.
Bake in the preheated oven for about 16 to 18 minutes, flipping once halfway through, until the coating is deep golden brown and the chicken reaches an internal temperature of 165°F.
For an air fryer option, cook the coated nuggets in a single layer at 380°F for about 10 to 12 minutes, shaking the basket or turning the pieces once, until crispy and cooked through.
Transfer the cooked nuggets to a plate and let them rest for a few minutes to allow the coating to set, then serve hot with sugar free ketchup or your favorite keto friendly dipping sauce.
To meal prep, let leftover nuggets cool completely, then refrigerate in an airtight container for up to 3 days or freeze in a single layer before transferring to a freezer bag for longer storage.
Reheat chilled or frozen nuggets in a 350°F oven or air fryer until heated through and crisp again, avoiding the microwave so the coating stays crunchy.

Notes

To keep carbs as low as possible, choose plain pork rinds without added sugar or starch and use a finely crushed crumb for the crispest texture. If you prefer darker, extra crunchy nuggets, broil them briefly at the end of baking while watching closely so the coating does not burn. These nuggets work well in lettuce wraps, on top of salads, or as a protein rich snack with a variety of keto friendly dipping sauces such as sugar free honey mustard, buffalo sauce, or spicy mayo made with avocado oil mayonnaise and hot sauce.

Nutrition