The Story: Why These Chicken Nuggets Are My Go-To
Alright, so picture this: it’s late, everyone’s hungry (including me, obviously), and someone in my house says, "Let’s just get drive-thru nuggets." Nope. Not happening. That’s when I roll up my sleeves and make my own keto air fryer chicken nuggets—crispy, easy, and let’s be honest, a little more virtuous. To be fair, the first time I tried this, I totally overcooked them (I blamed the dog, but we all know it was user error). They’re a staple now, especially when I’m craving comfort food but my jeans are telling me otherwise. Oh, and there’s this one time I tried to make them during a power cut—don’t recommend unless you like raw chicken. Anyway, let’s get into it!
Why You'll Love Making These Nuggets
I make these when I’m running low on dinner inspiration, or when my nephew comes over and demands “those crunchy chicken bits.” My family goes a bit wild for these because they’re honestly better than most takeout (except, maybe, for that guilty-pleasure fast food place we all have). And hey, if you’ve ever wrestled with soggy oven nuggets, this recipe is a game changer. The air fryer actually does the heavy lifting. I mean, who has time to deep fry after work?! Not me, mate.
Let’s Talk Ingredients (and What You Can Swap)
- 2 big chicken breasts (about 500g), chopped into nugget-sized cubes — or thighs work if you’re feeling fancy. When I’m in a rush, I use pre-cut chicken tenders.
- 1 cup almond flour — sometimes I use pork panko instead; my gran swore by it (for crunch), but honestly, regular almond flour does the trick.
- ½ cup grated parmesan — you can skip this if you’re dairy-free; swap in nutritional yeast (I tried it once, and it’s not too bad!).
- 2 large eggs
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika — or plain paprika, or just skip it if you can’t find any lurking in your spice rack.
- ½ teaspoon salt (I probably put in a pinch too much because I like salty food, but you do you)
- ¼ teaspoon black pepper
- Cooking spray or a bit of oil (I started using avocado oil spray — it’s a bit posh, but any neutral oil works fine)
How To Make Them – My Not-So-Perfect Method
- First, set your air fryer to 400°F (200°C). If you’ve got an old one like mine, give it a minute or two to heat up; otherwise, just dive in.
- Grab three bowls. In one, mix up the almond flour, parmesan, garlic powder, paprika, salt, and pepper. In another, crack the eggs and give them a quick whisk (this is where I usually spill some on the counter—old habits).
- Drop the chicken pieces into the eggs. Swirl them around so they're properly coated (sometimes I use my hands, but forks work if you’re less messy than me).
- Next, one by one, dunk each piece in the almond flour mix and really press it in. Don’t worry if it looks a bit patchy at this point—it all evens out in the fryer.
- Lay the nuggets in the air fryer basket in a single layer. Give them a quick spray or brush with oil. Pro tip: don’t crowd them, or you’ll get sad, soggy nuggets (learned that the hard way).
- Air fry for about 10-12 minutes. Flip them over halfway through. Sometimes I sneak a little taste here (chef’s privilege). If they’re not golden and crispy, give them 2 more minutes. But don’t overcook—nobody likes dry chicken except, maybe, my weird uncle.
Trial and Error: Notes from My Kitchen
- Actually, I find it works better if you let the coated nuggets rest for 5 minutes before air frying—they crisp up more.
- If your air fryer has a basket that sticks, line it with parchment with a few holes poked in (I forgot this once... major cleanup required).
- The first time I used coconut flour instead of almond, the texture went a bit strange—so, probably best to avoid that unless you’re feeling adventurous.
The Odd Experiments (and One Fail)
I once tried rolling these in ground flaxseed instead of almond flour. Taste? Well, let’s just say it was...healthy. I’ve also added a dash of hot sauce to the eggs for a spicy kick, which actually works pretty well if you’re into that. Oh, and subbing chicken with turkey works, though it’s a tad drier—just saying.
Don’t Have an Air Fryer? Here’s a Workaround
If you absolutely, positively don’t have an air fryer, just bake them: 425°F (220°C) for about 18-20 minutes on a wire rack. They’re not exactly the same, but they’ll do in a pinch. My neighbor swears by pan-frying in a bit of oil, but I find it a right mess.
How To Store (But Who Has Leftovers?)
Pop leftovers in an airtight container in the fridge for up to 3 days, but honestly, in my house it never lasts more than a day! You can reheat them in the air fryer for a few minutes, and I think they taste even better the next day (just a little crispier, somehow).
Serving It Up: My Style
I usually pile them up with a bowl of keto ranch or, if I’m feeling fancy, a homemade sugar-free BBQ sauce. My little cousin dips hers in plain old ketchup (keto or not—her choice). Sometimes I serve them with celery sticks, but that’s just to make myself feel better about the fried bit.
Mistakes I Won’t Make Again (Probably)
- Don’t try to speed up the coating step. I once rushed and ended up with clumpy nuggets. Not great.
- Stick with almond flour for best crunch. Trust me, coconut flour just sucks up all the moisture.
- Don’t forget to flip halfway through, otherwise you get a weird pale side. Not a good look.
Questions People Actually Ask Me
- Can I freeze these? Yep, but freeze before air frying for best results. I’ve chucked them in after cooking and it’s okay, but not quite the same.
- What if I don’t have parmesan? No stress, just skip or try nutritional yeast. It changes the flavour a bit, but in a good way (well, I think so).
- Are these kid approved? Absolutely. My niece’s only complaint was that I wouldn’t let her eat the whole batch at once!
- Can I double or triple the recipe? For sure, but work in batches. I once overloaded my air fryer and just ended up with a soggy mess (lesson learned).
So, there you go—a not-so-perfect, but totally delicious way to whip up keto air fryer chicken nuggets. If you want more air fryer keto inspo, definitely check out KetoConnect’s version—they’ve got some great twists, too. And hey, if you find a new trick, let me know! I’m always up for a nugget experiment (unless it involves flaxseed again, because... no thanks).
Ingredients
- 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
- 1 cup almond flour
- 2 large eggs
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- Olive oil spray
Instructions
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1Preheat the air fryer to 400°F (200°C) for 3 minutes.
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2In a shallow bowl, mix together almond flour, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
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3In another bowl, beat the eggs. Dip each chicken piece into the eggs, then coat with the almond flour mixture.
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4Arrange the coated chicken nuggets in a single layer in the air fryer basket. Lightly spray with olive oil.
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5Air fry for 10-12 minutes, flipping halfway through, until the nuggets are golden brown and cooked through.
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6Serve hot with your favorite keto-friendly dipping sauce.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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