Chicken nuggets are a popular fast food item made from chicken that is breaded or battered and then deep fried. Many people wonder if you can still enjoy this guilty pleasure while following a ketogenic or “keto” diet, which is very low in carbs. The short answer is yes, you can eat chicken nuggets on keto, but you need to choose wisely and watch your portions.
What is Keto?
The ketogenic diet is a very low-carbohydrate, high-fat diet that forces the body to burn fats rather than carbs for energy. This state of elevated ketone levels in the bloodstream is known as ketosis. On keto, carbs are typically restricted to less than 50 grams per day, though some people may go as low as 20-30 grams. To put this in perspective, one serving of a typical chicken nugget contains about 15-30 grams of carbs from the coating and sauce.
When following a keto diet, the majority of calories (about 70-80%) should come from fat. Protein makes up about 20-25% of calories, and carbs make up only about 5-10%. This macronutrient ratio helps promote ketosis. Consuming too many carbs kicks you out of ketosis because carbs are the body’s preferred source of energy.
Choosing Keto-Friendly Chicken Nuggets
Most traditional chicken nuggets from fast food chains or frozen bags are breaded or battered, which adds a substantial amount of carbs. However, there are some lower-carb options on the market that can fit into a keto diet:
- Chicken nuggets made with almond flour or coconut flour instead of breadcrumbs. The coating will be lower in carbs.
- Unbreaded grilled chicken nuggets. Some grocery stores sell these ready-to-cook.
- Homemade chicken nuggets coated in crushed pork rinds or Parmesan cheese.
- Air fried chicken tenders. Cut chicken breasts into bite-size pieces and air fry plain.
When selecting a product, check the nutrition label and look at the total carb count. Ideally, the nuggets should have 5 grams of net carbs or less per serving. Net carbs refer to the digestible carbs that impact ketosis (total carbs minus fiber and sugar alcohols).
Serving Size Matters
Even if you choose a lower carb nugget option, portions are still important on keto. Most keto meal plans recommend keeping net carbs to around 20-50 grams per day. A large serving of nuggets could potentially use up your entire carb allowance for the day or knock you out of ketosis.
Here are the net carb counts for different serving sizes of some popular keto-friendly nugget brands:
| Brand | Serving Size | Net Carbs |
|---|---|---|
| Foster Farms Simply Raised Chicken Nuggets | 4 nuggets (57g) | 3g |
| Perdue Simply Smart Chicken Breast Nuggets | 3 nuggets (85g) | 4g |
| Tyson Air Fried Chicken Nuggets | 5 nuggets (71g) | 4g |
| Bell & Evans Chicken Nuggets | 4 nuggets (84g) | 2g |
As you can see, even just 6-8 nuggets can account for up to half of your daily carb intake on keto. It’s best to stick to about 3-4 nuggets per serving and round out the meal with low carb vegetables or salad.
Pair with Low Carb Sauce
Chicken nuggets without sauce is basically culinary blasphemy. But many standard dipping sauces like honey mustard, sweet and sour, barbecue, and ranch are loaded with sugar and can be dangerously high in carbs.
Some better keto-friendly sauce options include:
- Ranch – Use a low-carb ranch made with avocado mayo or Greek yogurt instead of regular.
- Buffalo – Mix hot sauce with butter or ranch.
- Salsa – Look for brands without added sugars.
- Guacamole
- Tzatziki – Greek yogurt-based sauce.
- Horseradish sauce
- Chipotle or sriracha mayo
Read nutrition labels and aim for sauces with no more than 2-3 grams of carbs per 2 tablespoon serving. Measure your sauce portion carefully to avoid overdoing it.
Limit Breading
One of the biggest carb pitfalls with chicken nuggets is the coating or breading. Flour or panko breadcrumbs can quickly add 8-12+ grams of carbs per serving. Here are some tips to lighten it up:
- Choose nuggets with lighter breading or smaller pieces of breadcrumb coating.
- Shake off any excess or loose breading before preparing.
- Opt for thinner batters like egg wash rather than thick nugget dough.
- Dip in egg then seasoning rather than breadcrumbs.
You can also make your own keto-friendly breading with a food processor using pork rinds, parmesan cheese, flax meal, or almond flour. Just watch portions.
Watch the Side Dishes
Chicken nuggets are usually accompanied by carb-heavy sides like fries, rolls, rice, or mac and cheese. On keto, you’ll want to swap these out for low-carb alternatives:
- Steamed broccoli
- Salad with vinaigrette
- Green beans
- Cauliflower rice
- Zucchini fries or zucchini noodles
- Keto coleslaw
- Avocado slices
Pairing your nuggets with sides that are high in fiber and nutrients while avoiding starch, sugar, and excess carbs is key.
Watch Out for Nugget Fillers
Some cheaper brands use fillers to pad their nuggets, which affects the nutrition content. Here are some fillers to watch out for:
- Breadcrumbs – Add more unnecessary carbs.
- Flour – Also packs more carbs and gluten.
- Soy protein – Cheap but highly processed.
- Starch – Usually made from wheat or corn.
- Milk or whey powder – Adds lactose and carbs.
- Sugars or syrups – Major carb source.
Ideally, true chicken nuggets should only contain chicken breast meat, minimal breading, and seasoning. Check the ingredient label and look for products made with just chicken, eggs, and seasoning.
Make Your Own
For full control over the ingredients, making homemade keto chicken nuggets is your best bet. This lets you dictate the coatings, seasonings, and portion sizes. Plus you can use quality chicken.
Here’s a simple recipe to try:
Ingredients:
- Chicken breasts, cut into 1-inch pieces
- Eggs
- Crushed pork rinds or almond flour
- Seasonings: garlic powder, paprika, salt, pepper
- Avocado oil for frying
Instructions
- Cut chicken into nugget sized pieces and pat dry. Season with desired spices.
- Set up breading station with eggs and pork rind crumbs or almond flour on seperate plates.
- Dip chicken pieces in egg, then coat thoroughly in topping.
- In a skillet, heat 1/4 inch of avocado oil over medium high heat.
- Fry nuggets in batches about 2-3 minutes per side until golden brown and cooked through.
- Drain on a paper towel lined plate and season again if desired.
You can also bake homemade nuggets at 400F for 15-18 minutes, flipping halfway. This lets you skip the stovetop frying.
Are Chicken Nuggets Healthy on Keto?
While chicken nuggets can technically fit into a keto diet if you control portions, they are still a processed, fried food. Some downsides include:
- Typically made from low quality chicken.
- Coating, fillers and preservatives are highly processed.
- Fried in inflammatory oils, even if air fried.
- Lack much nutrient density.
- Easy to overeat.
So are chicken nuggets healthy on keto? Not really. There are much more nutritious sources of protein you can eat on keto like chicken breast, salmon, eggs, beef, pork, etc. Nuggets should be considered an occasional treat food rather than a dietary staple.
The Best Keto Swaps for Chicken Nuggets
If you’re looking for crispy, flavorful alternatives to substitute for chicken nuggets on keto, here are some of the top options:
1. Chicken Wings
Chicken wings offer the same satisfying crunch and flavors as nuggets, but without the carby coating. Opt for dry rubs rather than sugary sauces. Air fry instead of deep frying for best results.
2. Chicken Fries or Tenders
Chicken fries or tenders are essentially just chicken nuggets in stick form with a lighter breading. Try dipping in egg and pork rind crumbs before air frying.
3. Cauliflower Bites
For a vegetarian take, cauliflower florets dipped in egg and cheese then baked make crispy, flavorful bites. Add hot sauce for buffalo cauliflower.
4. Chicken Crust Pizza
Using a chicken crust on mini personal pizzas gives you the satisfaction of finger food to dip and munch.
5. Meatballs
Chicken, pork, or beef meatballs coated in Parmesan provide filling nugget-like texture and taste.
6. Deviled Eggs
Hard boiled eggs filled with keto-friendly egg salad give protein and creaminess for dipping.
7. Zucchini Fritters
Shredded zucchini mixed with egg, parmesan, and seasonings then pan-fried makes vegetable nugget alternatives.
The Bottom Line
Chicken nuggets can be part of a keto diet in moderation, but should not become a staple. Look for low-carb options with minimal fillers and pair with healthy sides and sauces. Controlling portions is key, as overdoing nuggets can quickly kick you out of ketosis. For nutrition and variety, nuggets are best enjoyed occasionally along with more wholesome keto protein sources and substitutes.
