Can you have chicken nuggets on keto?

Yes, but with a caveat. Traditional chicken nuggets made with wheat flour and breadcrumbs are not keto-friendly due to their high carb content. However, keto chicken nuggets , which are coated with almond flour, crushed pork rinds, or coconut flour, are a perfect low-carb alternative. They offer the same crispy, juicy experience without the spike in carbs or blood sugar. When made properly, they fit well into a ketogenic diet and can be enjoyed as part of a meal or a snack — especially when paired with sugar-free dipping sauces and keto-approved sides.

Unfortunately, KFC’s chicken nuggets and most fried options are not keto-friendly . They’re breaded with flour and deep-fried in vegetable oil, which adds a significant amount of carbohydrates and unhealthy fats. Even their grilled options can contain hidden sugars and fillers. If you’re dining at KFC while on keto, the safest choice is their grilled chicken (with caution) and a side of green beans. Always double-check their nutrition guide and ingredient list to stay within your macros.

How to make 3 ingredient chicken nuggets?

You can make 3-ingredient keto chicken nuggets using: Ground chicken Crushed pork rinds Grated parmesan cheese Just mix all three ingredients in a bowl, form into nugget shapes, and either air fry or pan-sear until golden and cooked through. They’re quick, tasty, and stay well under 3g net carbs per serving — a perfect choice for lazy weeknights or meal prepping.

Can chicken nuggets be air fried?

Absolutely! In fact, air frying is one of the best methods for cooking keto chicken nuggets . It delivers a crispy outer layer with less oil and fewer calories, all while keeping the inside tender and juicy. Set your air fryer to 375°F, spray the basket with avocado oil, and cook the nuggets for 14–16 minutes, flipping halfway through. Air frying also makes batch cooking and reheating super easy — ideal for keto meal prep.

Keto Chicken Nuggets – The Best 5-Star Low-Carb Recipe Ever

Description

These keto chicken nuggets are crispy on the outside, juicy on the inside, and packed with cheesy flavor—without the carbs. Perfect for meal prep, quick dinners, or kid-friendly lunches, they’re made with simple, wholesome ingredients and baked or air-fried to perfection. Gluten-free, low-carb, and high-protein, they’re a guilt-free alternative to traditional fast food nuggets.

Ingredients

Scale

1 ½ cups cooked chicken breast, finely shredded
1 cup shredded cheddar cheese
1 large egg
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
¼ teaspoon black pepper
Optional: 1 tablespoon almond flour or coconut flour for extra structure
Avocado oil spray or olive oil spray (for greasing parchment or air fryer tray)

Instructions

Preheat the oven to 375°F (190°C) or preheat your air fryer to 370°F. Line a baking tray with parchment paper or lightly spray your air fryer tray with oil.
In a large mixing bowl, combine shredded chicken, shredded cheese, egg, garlic powder, onion powder, salt, and pepper. Mix thoroughly until well combined. If the mixture feels too wet, add almond flour for structure.
Using a tablespoon or cookie scoop, portion out the mixture and place it onto the lined tray. Flatten slightly into nugget shapes using your fingers or the back of the scoop.
Bake for 18–20 minutes in the oven, flipping halfway through, until golden and crispy.
OR
Air fry for 12–14 minutes, flipping once, until edges are golden and centers are cooked through.
Let the nuggets cool for a few minutes before serving. Serve with your favorite keto-friendly dipping sauces like ranch, garlic aioli, or sugar-free BBQ sauce.

Notes

You can use canned chicken, rotisserie chicken, or freshly cooked chicken—just be sure it’s finely shredded.
For extra crispiness, broil the nuggets for 1–2 minutes at the end of baking.
Want to spice things up? Add a dash of cayenne pepper or hot sauce to the mixture.
These nuggets store well in the fridge for up to 4 days or can be frozen for up to 2 months. Reheat in the air fryer to restore crispiness.

Prep Time: 10 minutes
Cook Time: 18 minutes
Category: Main Course, Snack
Method: Bake or Air Fry
Cuisine: American

Nutrition

Serving Size: 5 nuggets
Calories: 280
Sugar: 0.5g
Sodium: 320mg
Fat: 20g
Saturated Fat: 8g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 2.5g
Fiber: 1g
Protein: 24g
Cholesterol: 95mg

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