Chicken Nuggets

203g

FAT

65g

PROTEIN

11g

NET CARB

Easy

PREP TIME: 15 minutes

COOK TIME: 30 minutes

YIELD: ~24 nuggets

MACRONUTRIENT RATIO: 2.68:1

CALORIES: 2124

KETO DIET PLANS: Classic Keto, Modified Keto, Modified Atkins, Low Glycemic Index, and MCT Oil

Are you looking for the best keto friendly chicken nugget recipe? They are a classic dish that kids and adults alike love to eat. Keto chicken nuggets are easy to make, freeze beautifully, and if the right ingredients are used, they make a fantastic keto friendly meal. The original version of this recipe was first published in The Keto Cookbook. That recipe is a 4:1 ratio and can be found in the KetoDietCalculator under “standard meals”. We have updated the recipe to include US customary measurements as well as gram weights and the ratio is lower so it can be enjoyed by those following a modified version of a ketogenic diet therapy.

Both the updated version and the original 4:1 ratio version recipes are available on this page (the modified version is listed below). We hope you enjoy this recipe!

The Keto Cookbook version 4:1 ratio

Chicken Nuggets

406 Calories 4:1 Ratio 1.6g Carbs

___22g Egg Whites, whipped into stiff peaks

___17g Chicken Breast, cooked, shredded

___2.5g Coconut Flour, Bob’s Red Mill

___0.5g Baking Powder

___20g Olive Oil

___12g European Style Butter

___23g 40% Heavy Cream

Optional:

Salt, Pepper, Pinch of Garlic Powder

After measuring all ingredients on a gram scale, shred the chicken into very small pieces. Add the coconut flour, baking powder and optional salt, pepper and garlic powder to shredded chicken. Stir to coat chicken. The mixture should look very dry. Add the oil to chicken mixture and mix again. Add the egg whites to the chicken and fold in until combined. Melt the butter in a small non-stick frying pan. Drop the chicken and egg mixture on the pan in small nugget size shapes and fry for about 1 minute. Flip to fry the other side until cooked thoroughly, about 1 minute. Remove the cooked nuggets to a plate and scrape any remaining butter out of the pan onto the nuggets. Serve with cream diluted with water as “milk”.

Notes:

If ratio allows, add fresh fruit such as strawberries that have been blended into a puree and mix into the cream to make a strawberry milk shake.

Ask for new empty containers at fast food restaurants to serve the chicken nuggets and milkshakes.

Ask your dietitian if you would like to add a dipping sauce such as low sugar ketchup or mustard.

Can easily substitute any other cooked protein such as salmon or chicken livers.

INGREDIENTS

2 cups (250 grams) chicken breast, shredded fine

1/4 cup (28 grams) coconut flour

½ cup (107 grams) avocado oil

½ cup ( 104 grams) mayonnaise, Sir Kensington’s Avocado oil

1 large (50 grams) fresh egg

Salt/pepper to taste

DIRECTIONS

1In a large mixing bowl, combine the shredded chicken, coconut flour, and seasonings. Use a fork to combine the ingredients, evenly distributing and coating the chicken with the dry ingredients.

22. Add the avocado oil, mayonnaise, and egg. Stir to combine. The mixture will be on the loose side, similar to pancake mix.

3If you would like to weigh the exact portion, this is the time to do it! This recipe is calculated for approximately six servings, one serving weighs 89 grams.

4Heat a non-stich pan or skillet to about 450 degrees (medium-high heat). Drop spoonful’s of the batter onto the cooking surface and fry as you would pancakes, flipping at least once. A small pan will help contain any fat that cooks out.

5Once the nuggets have cooked thoroughly, allow them to cool in the pan to reabsorb the oil, or scrape the pan and drizzle the oil over the nuggets.

6Serve immediately, or freeze in a single layer then store in a baggie. To reheat, place the frozen nuggets in a pan and heat until thawed over medium-low heat.

7Alternatively, you can bake the nuggets in oven safe silicone molds or cupcake tins. Bake at 450 degrees F for about 15-20 minutes. Time will vary depending on the size of the nuggets. Allow them to cool in the molds or pan to reabsorb fat that has cooked out.