This Low Carb Chicken Nuggets Recipe is a crispy and juicy recipe, which is made with ground chicken and grated parmesan cheese. It’s a kid-friendly healthy lunch, ready in about 35 minutes.
Low Carb Chicken Nuggets Recipe Ingredients
Chicken Nuggets:
- 2 lbs ground chicken
- 2 large eggs
- 1/3 cup grated parmesan cheese (the powdery kind)
- 1/2 cup shredded mozzarella cheese
- 3/4 tsp garlic powder
- 3/4 tsp onion powder
- 3/4 tsp paprika
- 2 tsp salt
Coating:
- 1/2 cup grated parmesan cheese
- 3 tbs potato starch (or unflavored whey protein isolate for stricter keto)
- 1/2 tsp paprika
- 1/2 tsp dried parsley
- Olive oil cooking spray
Spicy Ketchup:
- 1/4 cup sugar-free ketchup
- 1/2 tbs Worcestershire sauce
- 1 tsp Sriracha sauce
How To Make Low Carb Chicken Nuggets Recipe
- Preheat and Prep: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper to prevent sticking and make cleanup easy.
- Make the Coating: In a shallow bowl or pie plate, whisk together the coating ingredients: grated parmesan cheese, potato starch (or substitute), paprika, and dried parsley. Set aside.
- Mix the Meat: In a large bowl, combine the ground chicken, eggs, 1/3 cup grated parmesan, shredded mozzarella, garlic powder, onion powder, paprika, and salt. Mix with your hands until just incorporated. Do not overwork the meat, or the nuggets will become tough.
- Form the Nuggets: The mixture will be sticky. Use a spoon or cookie scoop to drop clumps of the meat mixture directly into the coating bowl. Gently turn the meat to coat it, then shape it into a flat oval or “nugget” shape.
- Arrange and Spray: Place the coated nuggets onto the prepared baking sheet, spacing them slightly apart so they crisp rather than steam. Spray the tops of the nuggets generously with olive oil spray. This is crucial for golden browning.
- Bake: Bake for 15 minutes. Remove from the oven, flip the nuggets over, and spray the other side with olive oil. Return to the oven and bake for 10 more minutes (25 minutes total) until golden brown and cooked through.
- Make the Dip: While the nuggets bake, whisk together the sugar-free ketchup, Worcestershire sauce, and Sriracha in a small bowl. Serve the hot nuggets with the spicy ketchup.
Recipe Tips
- Starch Substitutes: The recipe calls for potato starch to help with crispiness. Since it is a small amount spread over many nuggets, it fits into a “Low Carb” diet. For a strict Keto version, substitute the starch with unflavored whey protein isolate or superfine almond flour.
- Handling Sticky Meat: Ground chicken is much stickier than ground beef. Keep a small bowl of water nearby to wet your hands, or spray your hands with cooking oil before shaping the nuggets to prevent sticking.
- Cheese Matters: Use the “grated” parmesan (the sand-like texture found in the green shaker can) for the coating, as it crisps up better than fresh shredded parmesan. Use “shredded” mozzarella inside the nugget for moisture.
- Air Fryer Method: These are excellent in the air fryer. Cook at 400°F for 10-12 minutes, flipping halfway through. Work in batches to avoid overcrowding the basket.
- Don’t Skip the Spray: Since we are baking instead of deep frying, the olive oil spray simulates the frying process. Without it, the parmesan coating might remain dry and powdery.
What To Serve With Low Carb Chicken Nuggets Recipe
These nuggets are a versatile protein that pairs with classic comfort sides.
- Dipping Sauces: Spicy Ketchup, Low Carb Ranch, or Sugar-Free BBQ Sauce.
- Zucchini Fries: Breaded in almond flour and baked.
- Coleslaw: A creamy slaw cuts the richness.
- Celery Sticks: For a quick crunch on the side.
How To Store Low Carb Chicken Nuggets Recipe
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat: To restore the crunch, reheat in an air fryer at 350°F for 3-4 minutes or in a toaster oven. Microwaving will make them soft and soggy.
- Freeze: These are a meal-prep dream. Freeze the baked nuggets in a single layer on a baking sheet, then transfer to a freezer bag. They keep for up to 3 months. Reheat directly from frozen (add a few minutes to cooking time).
Low Carb Chicken Nuggets Recipe Nutrition Facts
- Calories: 338
- Total Fat: 20g
- Saturated Fat: 7g
- Cholesterol: 204mg
- Sodium: 1191mg
- Total Carbohydrates: 5g
- Dietary Fiber: 0.2g
- Sugar: 0.3g
- Protein: 35g
- Net Carbs: 4.8g
Nutrition information is estimated per serving.
FAQs
Can I use ground turkey?
Yes. Ground turkey works perfectly as a 1:1 substitute. It is slightly leaner, so be careful not to overbake it.
Why use mozzarella inside?
Ground chicken breast can be very dry. The melting mozzarella adds fat and moisture inside the nugget, ensuring it stays juicy while the outside gets crispy.
Is potato starch keto?
Potato starch is a carbohydrate. However, at 3 tablespoons for the entire recipe (yielding many servings), the carb impact per serving is low (approx 5g total carbs). For strict keto (under 20g carbs/day), swap it for protein powder or pork rind crumbs.
Low Carb Chicken Nuggets Recipe
Description
Homemade crispy nuggets made with ground chicken and a savory parmesan crust that are baked, not fried, for a healthy family favorite.
Ingredients
Instructions
- Preheat oven to 425°F; line baking sheet.
- Whisk coating ingredients (parmesan, starch, spices) in a shallow bowl.
- Mix chicken, eggs, cheeses, and spices in a large bowl.
- Drop clumps of meat into coating; shape into ovals.
- Place on sheet; spray generously with oil.
- Bake 15 mins; flip and spray again.
- Bake 10 more mins until golden.
- Bake 10 more mins until golden.
Notes
- Nutritional Info does not include the dip.
- Keep in mind they shrink when baked.
- Spraying the tops with olive oil helps them brown evenly.
Low Carb Chicken Nuggets Recipe
