My Keto Air Fryer Chicken Nuggets recipe gives you all the flavor of your favorite chicken but without all the carbs.
They are kid approved, which means your whole family will love them.
Even better, even your family and friends who don’t follow keto will love this recipe. And no one will even know it’s Keto – unless you tell them!
Air fryer cooking tips
Honestly, when I started cooking with the air fryer, I had a lot of unsuccessful recipes. Food was either overcooked, undercooked or unevenly cooked.
However, through a little trial and error, I’ve cracked the code on how to cook delicious meals with an air fryer. I will share with you the best tips.
Save plenty of space around the air fryer when cooking. Air fryers cook by circulating very hot air around the food.
This means that when in use, you need to keep the air fryer at least 5 inches (13 cm) away from the wall so that the exhaust hole is not blocked.
Also, make sure your kitchen countertops are heat resistant like we will.
Preheat the air fryer before you start cooking. Just like using an oven, it’s best to put your food in a preheated air fryer.
Many air fryers have a preheat setting. However, if you don’t have it, just turn it on and wait for 2 to 3 minutes before adding your food.
Do not overload the basket or tray of the air fryer. Air fryers cook by circulating very hot air around the food.
For food, like these chicken nuggets, to be fully cooked through and to be crispy, there should be space between the tenders during cooking to allow the hot air to circulate easily.
If they touch each other in the basket or tray, the bread will end up soggy and the chicken will likely be undercooked in places.
And if an air fryer isn’t big enough to cook an entire recipe without crowding the basket or tray, simply cook your food in multiple batches.
Always turn your food halfway through the cooking time. Just as important not to overcrowd the basket, it is also important to turn your food over while cooking.
Stirring the food allows the food to cook evenly. And if you’re cooking rusk foods, like these chicken nuggets, flipping the food helps make the bread crispy on all sides.
And I always shake the basket a few times while cooking as well, especially if small foods are hard to turn over.
Gently spray your food with avocado or olive oil. I know that one of the biggest advantages of using an air fryer is that it gives all the taste of fried foods but without the hassles of a traditional deep fryer.
But you still need to use a small amount of oil in many of the air fryer recipes. Simply give your food a light drizzle of the avocado or olive oil you’ve been cooking with an oil primer or oil sprayer with a hand pump.
Gently grease the basket or tray of the air fryer. Simply spray or rub a small amount of avocado or olive oil onto the basket or tray of the air fryer to help the food stick.
However, never use aerosol spray cans to lubricate the air fryer. Atomizer can oils usually contain harsh agents that can corrode the non-stick coating on the air fryer basket or tray.
Don’t forget to clean the air fryer after each use. Every air fryer is different, so consult your owner’s manual for best air fryer cleaning practices.
Now, you are ready to fry a batch of crunchy and delicious keto chicken pieces. And don’t forget to click on one of these 33 keto sauces and dressings that are sure to impress For dipping your chicken tenders.
The keto air fryer chicken tenders are a delicious meal your whole family will love.
- Heat the air fryer to 400°F (200°C).
- Combine coconut flour and spices in a medium bowl. Beat eggs in a separate small bowl.
- Dip each chicken strip in the beaten egg, then dip in the coconut flour mixture, covering it completely. Continue until all chicken strips are breaded in breadcrumbs.
- Place the fried chicken strips in a single layer without touching them in the basket or tray of the air fryer and drizzle lightly with the avocado oil. (If necessary, cook chicken fillets in several batches.)
- Cook the chicken pieces for 20 to 25 minutes, turning them halfway through the cooking time, until golden brown and cooked through. Use a meat thermometer to check the chicken’s internal temperature of 165 F (73 C).
- Carefully remove the chicken pieces from the air fryer and serve with your favorite keto sauce, if desired.
All nutritional data is estimated based on the amounts of each serving.
net carbs: 2 g
- Calories: 523
- sugar: 2 g
- Fat: 24 grams
- Carbohydrates: 12 grams
- the basic: 10 grams
- protein: 54 grams