Looking for a crispy, kid-approved quick dinner that’s also keto-friendly? These keto chicken nuggets made with juicy thigh meat and a crunchy pork rind crust are your new go-to!

They’re packed with protein, super low-carb (like >1g of carbs per serving!), and cook beautifully in the oven (or air fryer!)

Bonus: we’ve included a rich, creamy dipping sauce to make these keto chicken nuggets a total crowd-pleaser!

I put my kids to work dipping these nuggets, and it cuts down on the prep time considerably.

I’m trying to include my kids more as I cook in hopes that they can take over a few meals a week in the near future!

Keto Chicken Nuggets With Dipping Sauce

Why You’ll Love These Nuggets:

• Made with boneless chicken thighs for maximum flavor

• Breaded with crushed pork rinds instead of flour

• Super low-carb and perfect for keto, carnivore, or gluten-free diets

• Great for meal prep, kids’ lunches, or weeknight dinners

My only complaint about these nuggets is that I can’t stop eating them. I’m a kid when it comes to chicken nuggets- I love them! So having a keto-friendly option is win-win.

Ingredients

For the Nuggets:

• Boneless, skinless chicken thighs, cut into 1–1.5 inch pieces. You can cut these larger and make chicken tenders- just adjust the cooking time to account for the bigger size. You can also use chicken breast, however, I find that they aren’t as juicy.

• Flavored or unflavored pork rinds, finely crushed: You can buy the pre-crushed pork rinds, or use regular pork rinds and crush them in a food processor, coffee grinder or high-powered blender. I prefer this method, because it allows me to experiment with different flavors.

• Grated parmesan cheese: Use finely ground parmesan. Substitute with extra pork rinds if you want to make this recipe dairy free.

• Eggs: For helping to coat the nuggets with the pork rind, and adds extra protein.

• Heavy cream or water: The heavy cream adds a nice creaminess to the egg mixture, but use water if you want to make this recipe dairy free.

• 2 tsp garlic powder

• 2 tsp smoked paprika

• Salt & pepper, to taste

For the Keto Dipping Sauce: Creamy Garlic Mayo

• Mayonnaise (no added sugar)

• Dijon mustard

• Garlic powder

• 1/2 tsp lemon juice

• Salt & pepper to taste

Mix all ingredients in a bowl until smooth. Store extras in the fridge up to 5 days.

Instructions

Prep the Nuggets

1. Preheat oven to 450°F or air fryer to 390°F.

2. In a bowl, whisk eggs and heavy cream (or water).

3. In another bowl, mix crushed pork rinds with parmesan and seasonings.

4. Dip chicken pieces into the egg wash, then coat in pork rinds. Press crumbs on firmly.

Cook Options

Air Fryer: Cook at 390°F for 10–12 minutes, flipping halfway.

Oven: Bake at 450°F for 15-18 minutes on a parchment-lined tray, flipping halfway.

Nutrition (per serving – based on 8 servings):

• Calories: ~390

• Protein: 38g

• Fat: 26g

• Net Carbs: 0–1g (depends on seasonings used)

Serving Suggestions

• Serve with sliced pickles, celery sticks, or a simple coleslaw

• Pair with hard-boiled eggs or cheese cubes for a lunchbox

• Want more heat? Add cayenne or dip in spicy mayo

• Perfect for dunking in the Creamy Garlic Mayo or low-carb ranch

Tips & Variations

• Meal Prep: These freeze well after cooking—reheat in air fryer for crispiness.

• Strict Carnivore: Omit garlic powder, paprika, and Dijon for a 100% animal-based option.

• Kid-Friendly: Let kids help with the dipping and breading—super fun and easy!

Crispy Keto Chicken Nuggets + Dipping Sauce

This recipe uses pork rinds, eggs, seasoning and parmesan to create a delicious and crunchy low-carb crust for the chicken. The dipping sauce is an excellent complement.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine American

Servings 8 servings

Calories 390 kcal