Crunchy, high-protein chicken nuggets made in the air fryer. One simple base recipe, adjusted for Diabetic, Keto, Weight Watchers, and Classic lifestyles.
1️⃣ Diabetic-Friendly Version
These nuggets are low-glycemic, high in protein, and air-fried to avoid added oils.
Ingredients
- 1 chicken breast
- ¾ cup spicy pork rinds (or grated Parmesan for lower sodium)
- 1 large egg
- Garlic powder, onion powder, parsley, black pepper, paprika, light salt
Instructions
- Blend all ingredients until fully combined.
- Shape into nugget-sized pieces.
- Air fry at 400°F (200°C) for 10 minutes, flipping halfway if needed.
Diabetic Notes
- No added sugar or refined carbs
- Keep sodium moderate
- Best served with non-starchy vegetables
Estimated Nutrition (per serving)
- Calories: ~210
- Protein: ~32g
- Fat: ~8g
- Carbohydrates: 0–1g
- Fiber: 0g
Weight Watchers
- Points: 0–1 points (depends on brand of pork rinds or cheese used)
2️⃣ Keto Version
Perfectly crispy and completely keto-approved with zero carbs.
Ingredients
- 1 chicken breast
- 1 cup spicy pork rinds
- 1 large egg
- Garlic powder, onion powder, parsley, black pepper, paprika, salt
Instructions
- Blend all ingredients together.
- Shape into nuggets.
- Air fry at 400°F for 10 minutes until golden and crunchy.
Keto Tip
For extra crispiness, coat nuggets in an additional layer of crushed pork rinds before air frying.
Estimated Nutrition (per serving)
- Calories: ~240
- Protein: ~30g
- Fat: ~12g
- Net Carbs: 0g
Weight Watchers
- Points: 1–2 points (due to higher fat content)
3️⃣ Weight Watchers Version
A lighter option that keeps points low while staying satisfying.
Ingredients
- 1 chicken breast (very lean protein)
- ½–¾ cup crushed pork rinds or protein chips
- 1 large egg
- Garlic powder, onion powder, parsley, black pepper, paprika
Instructions
- Blend ingredients.
- Shape into nuggets.
- Air fry at 400°F for 10 minutes.
WW Tips
- Use lean chicken breast only
- Avoid double coating to keep points minimal
- Pair with zero-point vegetables
Estimated Nutrition (per serving)
- Calories: ~200
- Protein: ~33g
- Fat: ~6–8g
- Carbohydrates: 0–1g
Weight Watchers
- Points: 0–1 points
4️⃣ Classic Version
A family-style version with flexible ingredient swaps.
Ingredients
- 1 chicken breast
- 1 cup spicy pork rinds (or breadcrumbs if preferred)
- 1 large egg
- Garlic powder, onion powder, parsley, black pepper, paprika, salt
Instructions
- Blend all ingredients.
- Shape into nuggets.
- Air fry at 400°F for 10 minutes or bake until crispy.
Serving Idea
Serve with your favorite dipping sauce for a traditional nugget experience.
Estimated Nutrition (with pork rinds)
- Calories: ~240
- Protein: ~30g
- Fat: ~12g
- Carbohydrates: 0–2g
Weight Watchers
- Points: 2–4 points (higher if breadcrumbs are used)
Ingredient Swap Notes
- Pork rinds can be replaced with protein chips or grated Parmesan
- Parmesan slightly increases calories but keeps carbs very low
Nutrition & Weight Watchers Comparison Table
Zero Carb Spicy Chicken Nuggets
| Version | Calories | Protein | Fat | Total Carbs | Net Carbs | WW Points* | Best For |
|---|---|---|---|---|---|---|---|
| Diabetic-Friendly | ~210 kcal | ~32 g | ~8 g | 0–1 g | 0 g | 0–1 | Blood sugar control, low glycemic eating |
| Keto | ~240 kcal | ~30 g | ~12 g | 0 g | 0 g | 1–2 | Strict keto, high fat & zero carb |
| Weight Watchers | ~200 kcal | ~33 g | ~6–8 g | 0–1 g | 0 g | 0–1 | Low-point, high-protein meals |
| Classic | ~240 kcal | ~30 g | ~12 g | 0–2 g | 0–1 g | 2–4 | Family-style, flexible eating |
Notes for Readers
- Nutrition values vary by brand of pork rinds, protein chips, or Parmesan
- WW points calculated using lean chicken breast and air-frying method
- Breadcrumbs (classic version) will increase carbs and WW points
- Diabetic and keto versions are naturally sugar-free and low-glycemic
