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Low Carb Keto Chicken Nuggets

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 Servings
Calories 433kcal

Ingredients

Ingredient for Both:

  • 2 Pounds Chicken Breast boneless + skinless. Cut into 1" pieces
  • 2 Teaspoons Thyme
  • 1 Teaspoon Kosher Salt
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Oregano
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Smoked Paprika
  • 1 Teaspoon Cayenne Pepper

Fried Popcorn Chicken:

Baked Popcorn Chicken:

  • 4 Ounce Pork Rinds crushed into "breadcrumb sized" pieces (note 2)
  • 2 Eggs
US Customary - Metric

Instructions

For the fried chicken:

  • Heat veggie oil over high heat in a medium-sized pan. Make sure there's enough oil in the pan for the chicken to submerge.
  • In a wide-mouthed bowl, combine the spices, whey protein isolate (1/2 cup), xanthan gum (1 teaspoon), and baking powder (2 teaspoons). Stir in soda water (6 tablespoons), the combination will be wet! Add chicken to the bowl, and toss to coat.
  • Place the chicken to the side of your pan. Grab a paper towel-lined plate and place it on the other side of your pan.
  • Once the oil is hot, add chicken to the pan. I did this in two batches, making sure each piece of chicken is coated in the whey protein combo before dropping it in. Cook the chicken on both sides for 3-4 minutes, or until you achieve a golden sear. Remove chicken to the prepped paper towel-lined plate using tongs. Repeat these steps until you've fried all the chicken.

For the baked chicken:

  • Preheat oven to 400 F, prep two wide-mouthed bowls, and a baking sheet lined with parchment paper.
  • Whisk eggs in one bowl. In the second bowl, combine spices and crushed pork rinds.
  • Dip the chicken in the whisked eggs, then in the pork rinds, then place them 1" apart on the prepped baking sheet. Continue until you've coated all the chicken.
  • Bake in preheated oven for 12-15 minutes, the chicken is done once the internal temp reaches 165 F. Enjoy!

Notes

  1. Frying Oil should have a high smoke point and mild flavor. Please keep in mind that all oils are low in carbs, but some are considered "healthier" based on polyunsaturated fats. If this is a concern to you, opt for avocado oil, or peanut oil (slightly higher). If not, vegetable or canola are great frying oils. I use peanut oil for frying. 
  2. Pork Rinds: You can buy pork rind crumbs, or place pork rinds in a resealable bag and smash them using a rolling pin.
  3. Nutritional information for the FRIED version: Calories: 302 | Total Carbs: 5g | Net Carbs: 4g | Fiber: 1g | Protein: 32g | Fat: 18g
  4. Nutritional information for the BAKED version:

Nutrition

Calories: 433kcal | Total Carbohydrates: 4g | Protein: 41g | Fat: 27g | Sodium: 1211mg | Fiber: 1g | Sugar: 1g | Net Carbs: 3g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com