Are chicken nuggets keto friendly? – Calories, Nutrition and Keto Recipes
Are chicken nuggets Keto-Friendly?
Chicken nuggets, as typically prepared and served in commercial fast food establishments or prepackaged in grocery stores, are not typically considered keto-friendly. This is predominantly due to the fact that they are coated with breadcrumbs, which add additional carbohydrates that are not compliant with a ketogenic diet. However, ketogenic-friendly versions of chicken nuggets do exist, and these are usually prepared with low-carb breading, such as almond flour or flaxseed meal.
Nutritional Facts About Chicken Nuggets
Chicken nuggets, much like any other food, can vary significantly in their nutritional content based on how they are prepared and what ingredients are used. However, the standard fast-food or frozen chicken nugget typically contains a substantial amount of carbohydrates, moderate protein, and a relatively high amount of fat. These nuggets can also contain a significant amount of sodium, particularly if they are purchased from fast food restaurants or frozen meals.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 290 | 82 |
| Carbs | 18g | 5.1g |
| Protein | 13g | 3.7g |
| Fat | 17g | 4.8g |
| Impact on Ketosis | High | High |
What is the Average Weight?
The average weight of a single, standard-sized chicken nugget is approximately 17 grams or 0.6 ounces.
Additional Information About Chicken Nuggets
Most of the minerals and vitamins in chicken nuggets come from the chicken meat itself, which is a good source of several essential nutrients, such as Vitamin B6, Niacin, Selenium and Phosphorus. However, breaded and deep-fried nuggets may lose some of these nutrients in cooking. Also, they often contain added preservatives and flavor enhancers.
Other Foods To Match With
Chicken nuggets can be paired with a variety of foods to make a complete meal. For a keto-friendly meal, consider pairing them with a salad loaded with greens and full-fat dressing, or cooked non-starchy vegetables like broccoli or cauliflower. If you’re not following a keto diet, they can be served with a side of fries, mashed potatoes or rice.
8 Famous Keto-Friendly Dishes To Try
1. Keto Chicken Nugget Salad
This chicken nugget salad is a perfect solution for keto dieters. The nuggets are made from ground, no-skin chicken breast, coated with almond flour for low carbs, instead of regular flour. Along with fresh greens and vegetables, it becomes a delicious meal, providing essential nutrients with very fewer carbs.
2. Keto Chicken Parmesan Nuggets
Upgrading traditional nuggets, Keto Chicken Parmesan Nuggets replace bread crumbs with a mixture of almond flour and grated parmesan cheese. This provides the crispiness without high carbs, making it a fantastic alternative for those who are on a keto diet but still wish to enjoy that nugget flavor.
3. Almond Crusted Chicken Nugget Stir-fry
Eliminating rice but delivering the same Asian-inspired taste, this Almond Crusted Chicken Nugget Stir-fry features vegetables and nuggets in low-carb almond flour coating. It’s tasty, filling, and keeps your carb consumption in check. The recipe is vibrant, spicy, and perfect for a quick dinner.
4. Keto-friendly Chicken Nuggets and Avocado Dip
Instead of a high-carb sweet and sour dip, these chicken nuggets are paired with a creamy avocado dip. The nuggets have a coating of coconut flour and parmesan, ensuring they’re low-carb. The high-fat avocado dip complements the nuggets, satisfying a keto-friendly meal.
5. Low-carb Chicken Nugget Tacos
This recipe utilizes lettuce leaves as a wrap to hold the nuggets, reducing the carbs significantly. The nuggets are coated in almond flour, which is lower in carbs than tradition wheat flours. Paired with a rich creamy sauce, the tacos offer a fun and novel way of eating keto-friendly nuggets.
6. Keto Chicken Nugget Bowl
The Keto Chicken Nugget Bowl is a deconstructed version of a traditional chicken nugget meal. Air-fried nuggets (coated with almond or coconut flour), served with a side of mixed fresh vegetables and some healthy avocado, makes for a satisfying, nutritious, and low-carb meal.
7. Keto Chicken Nugget and Zoodles
Zucchini noodles, or zoodles, replace pasta in this yummy meal, keeping it low-carb. Crispy, lightly flavored chicken nuggets made with a low-carb coating are added to the zoodles, providing a flavorful, satisfying, and decidedly keto-friendly meal.
8. Air Fryer Chicken Nuggets
Air frying dramatically reduces the fat content in this Keto-friendly nugget. Made with the usual keto substitutes such as almond flour, these nuggets are perfect with a salad or low carb dipping sauce. A fun way to enjoy chicken nuggets while keeping it keto.
Frequently Asked Questions about chicken nuggets and Keto
Are chicken nuggets keto-friendly?
Most traditional chicken nuggets are not keto-friendly. This is because they are often breaded with materials such as wheat flour and cornstarch, which contain high carbs that don’t fit within the typical keto diet’s macronutrient ratios. Furthermore, they are usually deep-fried in oils that are high in unsaturated fats, which are not ideal for a keto diet.
What makes a food item keto-friendly?
A food can be considered keto-friendly if it is low in carbs and high in fats. The typical macronutrient ratio for a ketogenic diet is 70-75% fats, 20-25% protein, and 5-10% carbohydrates. Foods that fit within these guidelines can be considered keto-friendly.
How can I make chicken nuggets keto-friendly?
There are ways to make chicken nuggets more keto-friendly. Instead of using traditional breadcrumbs or batter, use low-carb alternatives such as almond flour or crushed pork rinds. Also, consider baking or air frying the nuggets instead of deep frying to control the type and amount of fat used.
How many carbs are there in a typical serving of chicken nuggets?
The number of carbs in chicken nuggets can vary widely depending on the brand and the coating used. However, on average, a serving of six traditional chicken nuggets contains about 18 grams of carbs. This is almost all of the carbs that a person on a keto diet can consume in a day.
What are some good alternatives to chicken nuggets for a keto diet?
There are numerous keto-friendly alternatives to traditional chicken nuggets. Consider grilled chicken pieces, or even baked fish or shrimp coated with a low-carb breading. Looking outside of traditional nugget options, hard-boiled eggs, cheese cubes, and deli meats can also serve the same quick, easily consumable purpose as chicken nuggets.
Recommended Articles About Keto
1. Are dried cranberries keto-friendly?
2. Are egg rolls keto-friendly?
3. Are french fries keto-friendly?
