Keto Chicken Nuggets With Only 1 NET CARB

Keto chicken nuggets on a tin serving tray next to a white cup of barbecue sauce.

5 from 5 reviews

These keto chicken nuggets are so legit that you won't believe they have just 1 NET CARB! They're perfectly crunchy, flavorful, and literally taste like the chicken nuggets from McDonald's. But they're low carb and keto friendly, of course.


14 Oz (400g) Chicken breast, cubed

1/2 Scoop (45g) Unflavored whey protein powder

2 Eggs

2 Cups (150g) Pork rinds, crushed

1/4 Cup (20g) Parmesan cheese, grated

Heaping Tsp (6g) Garlic Salt

1 Tsp (4g) Paprika

1 Tsp (4g) Onion Powder

Pinch of Chili powder

Pinch of Black pepper


  1. Preheat the oven to 400°F (205°C).
  2. Add the pork rinds to a large ziplock bag and crush them up by using your hands or putting them in a food processor. Crush to a bread crumb consistency and add to a medium bowl.
  3. Add the parmesan cheese, garlic powder, paprika, chile powder, and a pinch of black pepper to the same bowl and mix to combine. Set aside.
  4. Crack the eggs in a bowl and whisk to combine the yolks with the whites, set aside. Add the protein powder to a separate bowl.
  5. Dice the chicken up into bite-sized pieces (about 30-40 nuggets). 
  6. Set up an assembly line with the chicken, protein powder, egg wash, and breading. 
  7. Dip the chicken nugget pieces in the protein powder and make sure to coat both sides thoroughly. Immediately transfer to the bowl of egg wash and coat. Then put into the bowl of breading, and cover the nuggets entirely with the mixture.
  8. Put the chicken nuggets onto a parchment paper lined baking sheet. Bake for about 12-15 minutes. Or air fry at 400°F for about 7-8 minutes and flip halfway through.


The scale up function does not change the gram measurements.


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