Last Updated on October 2, 2020 by YourFoodBuddy
Keto chicken nuggets are a perfect dish to give a cozy touch to a family lunch or to be consumed as a snack with friends.
Chicken nuggets reign supreme in fast food restaurants all over the world along with a timeless couple of cheeseburger and fries! These golden bits of meat, soft inside and with a crunchy external coating, have always been the joy of the young and old. Keto nuggets are small treats to indulge every now and then! But have you ever tried to make the healthier version of the nuggets? The keto chicken nuggets? All you have to do is replace breadcrumbs with more parmesan and now the once “fast-food” becomes delicious homemade healthy nuggets.
The coating for keto nuggets
The keyword for this recipe is “keto”, meaning that there will not be any breadcrumbs involved for these nuggets. Now, is it even possible to prepare nuggets that we’re all used to without dipping them first in a thick layer of breading? My answer is a solid YES. Take out the breadcrumbs and triple the amount of grated parmesan and you’ll have the best keto chicken nuggets there can be.
To add more flavor and taste to the nuggets, add seasoning to the parmesan. Add 1 tsp of granulated garlic, 1 tsp of salt, use the same amount for paprika and onion powder.
Mix everything and you now you can use this combo to bake the most delicious and healthy keto nuggets.
For the coating to stick better to the meat, it is best to beat one egg and use the egg wash. I like to chop the chicken breast in small, relatively equal shapes, and dip them into the slated egg wash. Then, I mix so that each piece is well coated in the egg wash, which will later better adhere to the layer of parmesan.
What meat is used in chicken nuggets?
For this recipe, I used one whole chicken breast. The broiler breast is the one that fits best because its meat is tenderer. Thus, it satisfies the main requirement, to cook soft yet crispy chicken nuggets.
As an alternative, you may use boneless chicken thighs. This part of the chicken is fattier and is also a good choice for the nuggets.
Do I need to marinate chicken breasts for the nuggets?
Marinating the chicken breast will definitely say its word on the tenderness. Marinated meat in as little as some olive oil, juice of half a lemon, and some salt and garlic powder will make a world of difference. Only 30 minutes in the marinade is enough to soften the meat and get a more exquisite result.
However, if time is not on your side, you can use the meat as it is. The broiler breasts are soft enough for you to prepare delicious keto chicken nuggets.
How to cut meat for nuggets?
It is very easy to cut the breasts for the nuggets. Use a well-sharpened knife and slice the breasts lengthwise in 4 or 5 equal strips. Then, cut each of the strips into 3-4 equal parts. Of course, it is impossible for the nuggets to be perfectly equal in size and shape, however, try your best.
It is important not only for the aspect but also for cooking. If the chunks are very different in size, they will cook at different times. As a result, you may have either undercooked or overcooked nuggets. You don’t want that.
How to cook chicken nuggets?
Start by preheating the oven at 350 degrees. The better the oven is preheated, the evener the meat will be penetrated by the heat.
Then clean the chicken breast and slice it in even pieces using a sharp knife and a cutting board. One nugget should be about 1.5-2 inches in length.
In a bowl, beat 2 whole eggs and add some salt. Add all the chunks and mix well so for the meat to be well covered in the egg wash.
Use a big bowl/plate to spice up the parmesan with granulated garlic, onion powder, paprika, and salt.
Line a baking tray with parchment paper and get started. Take one piece at a time, coat it in the parmesan mixture, and lay it on the parchment paper. Repeat the same procedure until all the pieces are coated in the parmesan “breading” without breadcrumbs. That’s how you get the keto nuggets – the healthy and delicious keto nuggets.
Now put in the baking tray in the oven and set the timer for 20 minutes. Yep, that is all it takes for you to get amazingly delicious yet healthy keto chicken nuggets made with love!
Best sauce for nuggets
If there is a perfect combination for the nuggets, then that’s the honey-mustard sauce. This sauce is very versatile so you can easily use any kind of mustard, be it Dijon or a spicier version. Mix it with mayo, spices, and honey and you have the delight ready.
If honey-mustard is not your number one option, then you might like dipping your keto chicken nuggets in other delicious dippings such as taco sauce, the greek tzatziki sauce, or regular mayo or ketchup.
How to store keto nuggets
The good news is that you can store the nuggets raw as well as baked.
You can coat a bigger amount of nuggets and freeze them till the time you are ready to have them fried or baked. You can store them in the fridge for the next day, or have them frozen for up to 10 days.
If they’re already cooked, my advice is to the keto chicken nuggets right away because it is then when they’re at the maximum tender in the inside yet crunchy on the outside. However, you can keep the leftovers for the next day in the refrigerator and reheat them in a microwave or in the oven.
Keto Chicken Nuggets - The Healthy Treat
- 1 whole chicken breast
- 2 whole eggs
- 1 tsp salt
- 1 tsp granulated sugar
- 1 tsp onion powder
- 1 tsp paprika
- 2 cups parmesan shredded
- Clean the chicken breast and slice it in even chunks
- Beat the eggs to form egg wash, add salt
- Mix the parmesan with the spices in a big bowl
- Dip each piece of meat in the egg wash then coat with parmesan
- Line a baking tray with parchment paper and add the nuggets
- Preheat oven at 350 degrees for 10 minutes then insert the baking tray
- Bake for 15-20 minutes
- Serve immediately with a delicious sauce