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Kalyn's Kitchen

Low-Carb Baked Chicken Nuggets (Video)

Low-Carb Baked Chicken Nuggets with Mustard, Almond, and Parmesan are kid-friendly and delicious and this is a low-carb meal the whole family will enjoy! 

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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, 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 (affiliate link) 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 (affiliate link) 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 Homemade Ranch 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 process shots collage

How to Make Low-Carb Baked Chicken Nuggets:

(Scroll down for complete printable recipe, including nutritional information.)

  1. 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.
  2. Cut the pounded chicken breasts into nuggets.
  3. 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.)
  4. 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.
  5. Line the sheet pan with Parchment Paper (affiliate link).
  6. We used a Food Processor (affiliate link) 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.
  7. One at a time, dip nuggets in the almond flour mixture and place on the parchment paper.
  8. 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 Homemade Ranch Dip, or another dip of your choice. See more dipping sauce 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

Low-Carb Baked Chicken Nuggets

Yield 6 servings
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes

These tasty low-carb chicken nuggets are kid-friendly and delicious and this is great for a family-friendly low-carb dinner!



  • 4 very large boneless, skinless chicken breasts

Marinade Ingredients:

  • 2 T mayo
  • 2 T Dijon mustard (see notes)
  • 1 T white balsamic vinegar (see notes)
  • 1 T water
  • 1/2 tsp. garlic powder
  • 1/2 tsp. poultry seasoning

Coating Ingredients:

  • 4 T Parmesan cheese (see notes)
  • 1 cup  almond flour
  • 1/4 tsp. poultry seasoning
  • salt and fresh ground black pepper to taste (see notes)


  1. Trim any undesirable parts from chicken, then put each chicken breast into a Ziploc bag and pound with a meat mallet (affiliate link)(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 (affiliate link), 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 (affiliate link).
  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.


If you don't like Dijon, or use any mustard that appeals to you. Use slightly less than 1 T white vinegar if you don’t want to buy white balsamic vinegar just for this. Freshly grated Parmesan is best, not the kind that comes in a can. Parmesan is salty so I didn't use much salt.

Recipe adapted from Cooking New American.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 293Total Fat: 17gSaturated Fat: 3gUnsaturated Fat: 13gCholesterol: 73mgSodium: 382mgCarbohydrates: 6gFiber: 3gSugar: 1gProtein: 30g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Chicken Nuggets Thumbnail

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 Kid Friendly Recipes to 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.

Pinterest image of Low-Carb Baked Chicken Nuggets

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    77 Comments on “Low-Carb Baked Chicken Nuggets (Video)”

  1. I'm not sure how this would work without almonds. If they can eat other types of nuts, I'd grind up some peanuts or cashews and use in place of the almonds. It may work without doing that, but I can't really say for sure.

  2. Can I leave the Almonds out of the recipe? The people I want to cook it for don't eat them.

  3. Nicole, not sure I have tried this cold, but I'm thinking I would like it too!

  4. This is one of my absolute favorite South Beach Diet dinners!! It's delicious! I like having some in the fridge left over for a (small) snack the next day…I think it's yummy cold (though I might be the only one). 🙂 Thanks, Kalyn!

  5. Cristy, you can definitely do that. The almonds won't be quite as finely ground, but I think it will still be good.

  6. I couldn't find almond meal at our little store here in podunk ha ha! Is there any other way I could make this? Perhaps just put some almonds in my food processor with the parmesan?

  7. Cody, thanks and glad to hear you're enjoying the blog.

  8. Kayln- I cooked this dish for my family last night and they ALL loved it. My littel sister said it doesn't even taste like "diet food". Thank you so much for all the hard work you put into this site! It makes the SB lifestyle A TON easier!

  9. I cooked this dish last night for my family and they all loved it! My husband and I just started South Beach and when I found your blog I wanted to cry! Thank you so much for all the hard work you put into this blog! It's so well organized and everything is easy to find. Loved this recipe and will be visting here again to find more!

  10. Hi Kalyn, I've eaten these little darlings with the green salad you've sugested…they are TRULY wonderful! I cannot tell you have glad I am finding your lovely site!!!It's an Aladdin's Cave!

  11. Rachel, glad you liked them!

  12. Hi Kayln,
    I made this recipe last night and it was so easy to make and very tasty. I took the suggestion of one of your other posters and made it on a wire rack (sprayed with cooking spray!) on a foil-lined cookie sheet. My only recommendation is to still turn the chicken strips over as your recipe suggests as the bottoms didn't get browned like the top. I turned them over and they lost a bit of the coating, but it wasn't too a great loss. We'd definitely make them again. Thanks again for your great recipes!

  13. Kayln, thanks for all of your great recipes! We're giving this one a try tonight.

  14. Laura, you're so welcome. Thanks for taking the time to let me know you're enjoying the blog.

  15. Wow this was delicious!! One of my new favorite dinners. I've been following your blog for a while but only recently did I actually start the diet and this has been the best thing I've tried yet! Your blog has really made it so much easier, thank you!

  16. Lauren so glad you liked it. Thanks for taking time to let me know.

  17. Yum! I made these chicken strips for dinner tonight, and they were delicious!!! I can’t wait to make them for company!

  18. Kerry, great idea! I haven’t seen that in Cook’s Illustrated, but I think I’ll try it too.

  19. Tried this last night and my husband really liked it. Smelled so good while it was cooking but I think I would have liked it better if it had more time to marinate.

    Next time I’ll try the Cook’s Illustrated method of baking on a wire rack over the rimmed sheet pan and bake without flipping it. It really did lose a lot of the coating when I turned the pieces.

  20. This is so lovely, Kalyn. I have tried to avoud bread nowadays, and this would make a perfect substitution for breadcrumb!