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Kalyn's Kitchen

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan (Video)

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan are kid-friendly and delicious! These tasty low-carb chicken nuggets are also Keto, gluten-free, low-glycemic and South Beach Diet friendly; use Kid Friendly Recipes to find more recipes like this one.

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Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

I love updating older recipes with better photos that show off the food more effectively, but it can also be a challenge to update an old recipe. Because let’s face it, my tastes have changed since I first started this blog almost 11 years ago, and I’m a better cook now than I was then. So sometimes when I make an older recipe again I can’t stop myself from improving it!

That’s what happened when Kara and I worked on this recipe for Low-Carb Chicken Nuggets with Mustard, Almond, and Parmesan. We were expecting that some of the coating would fall off the chicken and stick to the pan, because in the original post I mentioned that happened and said that if this chicken had been slightly less delicious I might never have posted the recipe. And I explained how I had tried two versions, but by the second time I didn’t care if the coating fell off because the chicken was so tasty.

But Kara and I are up for a challenge, and although it took us a few tries, we managed to get what we thought was a greatly-improved result by switching the original chicken strips to chicken nuggets, and (drumroll please) using Parchment Paper to cover the pan when we baked them. And what a huge difference that made in the final result. We also used more finely ground almond flour instead of the coarser almond meal, which I think helped it stick better. And Kara and I agreed that if you’re making chicken nuggets you want a whole sheet pan full, so we increased the recipe to four chicken breasts as well.

And although they still looked a bit messy when they were cooking, we absolutely loved these low-carb baked chicken nuggets. I had some leftovers in the fridge when my nieces Kate and Amanda spent the night last weekend and they also raved over how good they were. And if you’re a mom who’s trying to follow a lower carb eating plan and looking for things the kids will eat, I promise, you’ll love this recipe!

We served the Low-Carb Baked Chicken Nuggets with Grandma Denny’s From-Scratch Ranch-Style Vegetable Dip, which was perfect with the chicken. And if you wanted to serve some raw veggies to go with the nuggets and dip, that might make a healthy and kid-friendly dinner!

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

Trim the chicken breasts and pound each one just until they are close to an even thickness and not much more than 1/2 inch thick. Cut the pounded chicken breasts into nuggets. Mix the mayo, Dijon mustard, white balsamic vinegar, water, garlic powder, and poultry seasoning to make the marinade; then put the chicken into a Ziploc bag and let the chicken marinate 3-4 hours or all day in the fridge. (You could cut up the chicken and mix the marinade the night before and keep them in the fridge; then just add the the marinade to the bag before you go to work or leave for the day.)

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

When it’s dinner time, dump the chicken into a colander placed in the sink and let the excess marinade drip off while the oven heats. Line the sheet pan with Parchment Paper. We used a food processor or mini-processor to grind together the Parmesan cheese, almond flour, poultry seasoning, salt, and pepper, but you can probably just mix it with a fork if your almond flour and Parmesan is finely ground. One at a time, dip nuggets in the almond flour mixture and place on the parchment paper.

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

Bake the nuggets without turning for 12-15 minutes or until they’re starting to get browned. Then turn then and cook about 10-12 minutes more. Total cooking time will be 20-25 minutes, depending on your pan and oven temperature.

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

Serve Low-Carb Baked Chicken Nuggets hot, with Grandma Denny’s From-Scratch Ranch-Style Vegetable Dip, or another dip of your choice. (See some more ideas below.)

More Tasty Ideas with Baked Chicken:

Roasted Chicken Thighs with Mushrooms, Onions, and Rosemary ~ Kalyn’s Kitchen
Baked Mustard Lime Chicken ~ Elana’s Pantry
Baked Buffalo Chicken with Melted Blue Cheese ~ Kalyn’s Kitchen
Sriracha Roast Chicken ~ White on Rice Couple
Easy Baked Pesto Chicken ~ Kalyn’s Kitchen

More Low-Carb Dipping Sauces for Chicken Nuggets:

Greek Yogurt and Tahini Dip
Southwestern Ranch Dip
World’s Best Tzatziki Sauce
Spicy Dipping Sauce with Sriracha

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan

These tasty low-carb chicken nuggets are kid-friendly and delicious!



  • 4 very large boneless, skinless chicken breasts

Marinade Ingredients:

  • 2 T mayo (regular or light mayo will work)
  • 2 T Dijon mustard (or use any mustard that appeals to you)
  • 1 T white balsamic vinegar (or use slightly less than 1 T white vinegar if you don’t want to buy a special vinegar just for this)
  • 1 T water
  • 1/2 tsp. garlic powder
  • 1/2 tsp. poultry seasoning

Coating Ingredients:

  • 4 T Parmesan cheese (freshly grated is best, not the kind that comes in a can, but either will work)
  • 1 cup  almond flour (You can also use almond meal if that’s what you have, but it won’t stick to the chicken quite as well unless you grind it a bit more in the food processor.)
  • 1/4 tsp. poultry seasoning
  • salt and fresh ground black pepper to taste (I didn’t use much salt)


  1. Trim any undesirable parts from chicken, then put each chicken breast into a Ziploc bag and pound with a meat mallet (or something heavy) until the chicken is an even thickness, not much over 1/2 inch thick.
  2. Cut the chicken breasts into nugget-size pieces.
  3. Whisk together mayo, Dijon, white balsamic vinegar, water, garlic powder, and poultry seasoning.
  4. Place chicken strips and marinade in plastic bag and marinate in refrigerator for at least 3-4 hours or as long as all day.
  5. When ready to cook, dump chicken into a colander placed in the sink so the excess marinade runs off and let chicken come to room temperature while you preheat oven to 450F/230C.
  6. If needed, use a food processor to finely grind the almond flour or almond meal, Parmesan, poultry seasoning, salt, and pepper, and put coating in large flat bowl. (If your almond flour and Parmesan are both finely ground you can probably just stir it together with a fork.)
  7. Cover baking sheet with Parchment Paper.
  8. Dip each chicken piece into coating, turning to coat both sides, and arrange in single layer on baking sheet.
  9. Bake without turning for 12-15 minutes, or until the chicken is starting to look a little brown on the top.
  10. Then use metal turner and go under each piece of chicken to carefully turn each piece.
  11. Cook 10-12 minutes more on the second side until chicken is well browned and cooked through.
  12. Total cooking time will be 20-25 minutes, depending on your pan and oven temperature.
  13. Serve hot.
  14. If you’re reheating this in the microwave, be careful not to overcook or it will get dry. It is definitely best reheated in a hot pan or toaster oven.


Recipe adapted from Cooking New American.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
I’d consider these Low-Carb Baked Chicken Nuggets to be a good option for any low-carb eating plan, including all phases of the South Beach Diet. For the South Beach Diet, be sure to consider the almond meal as your allowance of nuts for the day if you’re eating this for phase one.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. (New recipes won’t show up in Yummly right away and information there is not always 100% accurate.) Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan found on KalynsKitchen.com

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73 comments on “Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan (Video)”

  1. Any idea of what I could sub the Mayo with? Everything sounds great except the Mayo!!

    • You could try something like Greek Yogurt or Sour Cream, but truthfully I don’t know if it will hold the coating on as well as the mayo does. The mayo in this recipe is used to marinate, so most of it drips off before the chicken is cooked, and I don’t think there is much mayo flavor.

  2. Nutrition Facts
    Servings: 6
    Amount per serving
    Calories 117
    % Daily Value*
    Total Fat 4.5g 6%
    Saturated Fat 0.5g 2%
    Cholesterol 34mg 11%
    Sodium 243mg 11%
    Total Carbohydrate 2.7g 1%
    Dietary Fiber 0.7g 3%
    Total Sugars 0.4g
    Protein 16.7g
    Vitamin D 0mcg 0%
    Calcium 7mg 1%
    Iron 0mg 1%
    Potassium 13mg 0%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

    • Thanks for posting that. I have talked many times about why I can’t take on the job of calculating nutritional information right now, but in case you missed it, more than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that (with three assistants) for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

  3. Hi, can you please post the Nutrition label? That really helps to see why its considered low-carb.

  4. Hi Kalyn! Do you still have the older version of this recipe on the blog? It was one of my absolute favorites!

    • Brianna if you will e-mail me (kalynskitchen@comcast.net) and tell me if you're talking about the recipe without Parmesan that had paprika, I can send it to you.

  5. Made these tonight, boy were they yummy! This will go in my file for sure. Thank you!

  6. Thanks Olivia, so glad you're enjoying the recipes!

  7. Thanks for all the low-carb/SB recipes. They can be a real God-send. I tried the chicken fingers today. Worked just great. Some crust loss, but not that much. I enjoyed it with a roasted red pepper-based, no-sugar BBQ sauce. Perfect for a late summer day.

  8. Cornflakes would not be South Beach diet friendly, but I bet it would be tasty!

  9. I tried making this for lunch today. Final result was tasty but despite being super careful I did lose a fair bit of crumb.

    I have a recipe given to me by a family friend that is similiar but has a cornflake crumb with a yoghurt marinade (I don't know if thats South Beach friendly, I come here for the recipes and leave the diets for someone else)

  10. This chicken recipe looks delicious!

  11. I must make this again soon just to try the parchment! So glad you enjoyed it.

  12. I made this tonight for the first time, was delicious. I used parchment paper like Vicky suggested and minimum loss of crust!!! Success!

  13. Vicky now I am asking myself why I didn't think of parchment paper!

  14. Kalyn, made this chicken tonight and it was so good. I did have trouble with the coating sticking to the pan instead of the chicken so I'll either try putting it on parchment paper in the pan (sprayed with Pam) or use a rack like someone else did. Putting the recipe in my cookbook. Thanks!!

  15. Christal, that's an excellent suggestion, thanks!

  16. I invert the rack from my roasting pan on a rimmed baking sheet when I cook chicken like this…no turning and it gets browned all around. Less coating lost!

  17. Since almonds are the main ingredient in the coating, I'm not coming up with anything else that would work and also be phase one, sorry!

  18. Kalyn – any ideas for someone with a nut allergy? I know bread is not allowed on phase 1 – but the almonds won't work.
    Thanks for any suggestions you might have.

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