Keto chicken nuggets with green bean fries and BBQ-mayo

Keto chicken nuggets with green bean fries and BBQ-mayo

Looking for a delicious keto version of classic chicken nuggets? Look no further. Crispy outside, tender inside, these nuggets have all the flavor but none of the carbs.

Keto chicken nuggets with green bean fries and BBQ-mayo

Looking for a delicious keto version of classic chicken nuggets? Look no further. Crispy outside, tender inside, these nuggets have all the flavor but none of the carbs.
USMetric
4 servingservings

Ingredients

Chicken nuggets
  • 1½ lbs 650 g boneless chicken thighs cut into bite size pieces
  • 1 cup 225 ml (75 g) shredded Parmesan cheese
  • 1 tsp 1 tsp onion powder
  • ¼ tsp ¼ tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • 1 1 eggeggs
  • 1 tbsp 1 tbsp coconut oil (flavorless)
Green bean fries
  • 8 oz. 225 g fresh green beans, trimmed
  • 1 tbsp 1 tbsp coconut oil (flavorless)
  • salt
BBQ-mayo
  • ¾ cup 175 ml mayonnaise
  • 1 tbsp 1 tbsp tomato paste
  • ½ tsp ½ tsp smoked chili powder
  • 1 tsp 1 tsp garlic powder
  • salt and ground black pepper

Instructions

Instructions are for 4 servings. Please modify as needed.

Chicken nuggets

  1. In a medium-sized bowl, combine the parmesan, onion powder, salt and pepper. Mix well.
  2. In another bowl, add the egg and whisk until frothy.
  3. Dip the chicken pieces in the egg, making sure to cover them completely.
  4. Coat the chicken pieces in the parmesan mixture and shake off any excess.
  5. In a large skillet over medium heat, melt the coconut oil. Fry the chicken nuggets 5 minutes per side until golden brown and cooked through.

Green bean fries

  1. Heat up a large skillet and fry the trimmed beans for a couple of minutes. They should still be crispy! Season with salt before serving.

BBQ-mayo

  1. Combine all the ingredients in a small bowl. Season with salt and pepper to taste.

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31 comments

  1. Fabiane
    Loved it!!! Thank you for all the delicious recipes! It’s mind blowing to think that you can eat so delicious food and lose weight!
  2. Sarah Hart
    Just made these, they were very tasty, even my non-keto husband liked them! I needed a bit more parmesan, maybe I'm greedy lol, and mine didn't look as neat as those in the video, but who cares? Very nice, I'll do these again.
  3. Margaret
    I don't like the taste of mayonnaise and have been looking for a good replacement, but sour cream doesn't have enough fat. Any ideas? Thanks.
  4. Susan
    IT MIGHT BE HELPFUL TO ADD IN THE RECIPE TO USE A NON-STICK SKILLET. I USED AN ALL-CLAD SKILLET
    , AND IT WAS A MESS. I WILL TRY AGAIN, NEXT TIME WITH A NON-STICK SKILLET. SORRY FOR ALL CAPS, MY COMPUTER KEY WAS STUCK.
    Reply: #21
  5. Bethany
    Love love loved it. Came out so crispy as compared to the other nugget recipes I've tried.
  6. Alex
    Really good dish - nuggets came out lovely and crispy and the beans dipped in the mayo are superb 😁
  7. beckieloureeves
    I have never liked chicken nuggets but tried this dish, oh my word ! It was amazing the whole taste combo was just perfect, the whole family loved them too. This recipe is a keeper.
  8. Jaclyn B
    These were so good! Better than "normal" breaded tenders. Even the green beans fooled me into thinking I was eating a fry.
  9. Susan
    I’ve tried your recipes with a supposedly crisp crust, and it’s always a mess and the Parmesan cheese falls off as soon as it hits skillet and separates from whatever it’s surrounding. Doesn’t adhere well. I wait for the grease to get hot, but doesn’t help.
    Reply: #10
  10. Crystal Pullen Team Diet Doctor

    I’ve tried your recipes with a supposedly crisp crust, and it’s always a mess and the Parmesan cheese falls off as soon as it hits skillet and separates from whatever it’s surrounding. Doesn’t adhere well. I wait for the grease to get hot, but doesn’t help.

    Using freshly shredded parmesan cheese helps it to adhere. A good test for the temperature of the oil is that it begins to bubble as soon as the chicken is placed into the pan.

  11. ki
    is there a substitute for coconut oil
    Reply: #12
  12. Kristin Parker Team Diet Doctor

    is there a substitute for coconut oil

    Avocado oil or bacon fat also work well for frying.

  13. susan60
    This recipe served to prove something I've known for a long time.... deep frying is not my friend. My freshly shredded parmesan slid off the chicken and turned into parmesan moosh. It still tasted good - because chicken with parmesan/coconut oil moosh is still tasty. But, my kids requested not to have this again.
    Reply: #14
  14. Crystal Pullen Team Diet Doctor

    This recipe served to prove something I've known for a long time.... deep frying is not my friend. My freshly shredded parmesan slid off the chicken and turned into parmesan moosh. It still tasted good - because chicken with parmesan/coconut oil moosh is still tasty. But, my kids requested not to have this again.

    I am so sorry this didn't work well for you and your family. With only 1 tbsp of coconut oil, would be pan frying rather than deep frying. The coating is less likely to stick with just a bit of oil. Also, a very fine shred is best for the parmesan cheese.

  15. Stephanie
    No where near enough Parmesan for me, had to go without coating on quite a few of my nuggets.
    Reply: #16
  16. Crystal Pullen Team Diet Doctor

    No where near enough Parmesan for me, had to go without coating on quite a few of my nuggets.

    Thank you for sharing your feedback on this recipe.

  17. Sam
    OMG this is soooo good! The whole family loved it! Only problem was near not enough parmesan so I had to add more.
    Reply: #18
  18. Kerry Merritt Team Diet Doctor

    OMG this is soooo good! The whole family loved it! Only problem was near not enough parmesan so I had to add more.

    So glad your family enjoyed it!

  19. Patricia
    I definitely agree with needing more parm (I doubled my breading) but this recipe is AMAZING snd I had zero trouble with the cheese falling off or making a mess. I will eat this many many more times. Oh, also I traded green beans in for brocolli and butter and omg it was just delicious 😋 😍 😌
    Reply: #20
  20. Crystal Pullen Team Diet Doctor

    I definitely agree with needing more parm (I doubled my breading) but this recipe is AMAZING snd I had zero trouble with the cheese falling off or making a mess. I will eat this many many more times. Oh, also I traded green beans in for brocolli and butter and omg it was just delicious 😋 😍 😌

    Yay!! This is a family favorite in my house as well.

  21. Whitney
    I can also recommend to use a nonstick skillet - I started with a cast iron and much more of the parmesan coating went away. I was also running out of parmesan and I added some ground sesame to the coating - also low carb but not as melty. Delicious!
  22. sfe821
    If you are only making one serving, how are you supposed to figure out 1/4 of an egg???
    Reply: #23
  23. Crystal Pullen Team Diet Doctor

    If you are only making one serving, how are you supposed to figure out 1/4 of an egg???

    You can either use the whole egg as it is for an egg wash and what isn't used can be tossed or you can beat and estimate 1/4 of the egg.

  24. Yazmin
    Wow!!! Amazing results on my first try. This will definitely be a recurrent recipe at home. Before coating it with the egg and cheese I left the chicken marinating for a few minutes in lime juice, salt and pepper. It came out flavorful and tender. Try experimenting with seasonings, I added paprika and cayenne to the parmesan. Next time I'll add rosemary and garlic powder....can't wait to do it again. Thank you for the recipe!
  25. Mara
    When shopping for coconut oil do they sell oil that actually says ‘flavourless’? Not experienced with buying coconut oil.
    Reply: #26
  26. Kerry Merritt Team Diet Doctor

    When shopping for coconut oil do they sell oil that actually says ‘flavourless’? Not experienced with buying coconut oil.

    Yes, flavorless is an option for coconut oil.

    Reply: #29
  27. Robin
    Has anyone tried using an air fryer for these? What was your experience? I'm not very practiced with ours yet but this looks like it might be a good try.
    Reply: #28
  28. Angela Day
    Robin I came here to ask the same question. Based on those who experienced the parm falling off it could be interesting. I think I'll spray the nuggets with oil after coating to see if it helps to keep the parm from blowing off.
  29. Jean
    I have not seen 'flavorless' but I purchase coconut oil often. The more common labels are 'refined' or 'unrefined'. The unrefined version usually a full coconut flavor and aroma. If you do not like the coconut flavor, try the refined version.
  30. M
    I used kraft parmesan cheese in lieu of shredded and also used boneless chicken breast, is that okay? Is this supposed to stretch for 4 meals i.e there are 4 servings. Sorry for the dumb questions, new to this.
    Reply: #31
  31. Kristin Parker Team Diet Doctor

    I used kraft parmesan cheese in lieu of shredded and also used boneless chicken breast, is that okay? Is this supposed to stretch for 4 meals i.e there are 4 servings. Sorry for the dumb questions, new to this.

    The Kraft parmesan usually has added starches - you may wish to read the label and compare it to a block that you can shred yourself. Yes, using chicken breasts is fine. If you make 4 servings then that is intended for 4 meals.

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