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Chicken Nuggets

By March 5, 2013December 21st, 2018Dairy Free, Snack

Testimony of the Day

“Hi Maria, You have been helping me get my life back by getting healthy. My main request was to help me get pregnant. Since starting your way less than 3 months ago I have lost 31 pounds and am off all my autoimmune disease medications. And today, I can tell you that I found out I am expecting. I am only a few weeks along and so I can’t share with everyone yet but I owe you my gratitude. After a year long emotional journey, your way restored my body back to health.” Carrie

Get started on your path to health today with the recently improved 30 day accelerated package! Now every day has calculations for percent of fat/protein/carbs. It has never been easier to follow the keto-adapted lifestyle.


chicken nugget

“This last year I lost 65 pounds (following  low carb-keto genic dieting, ) that I had diligently carried around with me since before I had adopted my two little girls, about 8-10 years.  The yo-yo dieting was rough and enough was enough!  Other than pre-menopausal symptoms, I had not really suffered from any ailments to speak of, but losing the weight has definitely helped me boost my self confidence and regain vigor again.  My skin is the best that it has ever been!  I am so very grateful that I have found Maria’s site, and I am continually blessed when I read of other success stories and how ketogenic dieting has changed so many people’s lives and health for the better.  I look forward to taking the last 10-15 vanity pounds off the Maria way, and indulging on all her yummy recipes! And dare say it, take up yoga on a regular basis! I posted one before and 2 most recent pictures from this years end. Blessings to all!”



Breast milk is naturally very high in fat. If a newborn is breastfed, it spends a lot of time in ketosis and is therefore keto-adapted. Keto-adapted babies can efficiently turn ketone bodies into acetyl-coA and myelin. Ketosis helps babies develop and build their brains. Click HERE to read a great article about Babies in Ketosis.

The lean human body is 74% fat and 26% protein (broken down by calories). Fats are a structural part of every human cell and are the preferred fuel source of the mitochondria, the energy-burning units of each cell. A fetus naturally uses ketones before and immediately after birth. Many studies done on pregnant pigs that are placed on ketogenic diets show fetuses with increased fetal brain weight, cell size, and protein content. In the early stages of pregnancy, there is an upsurge in body fat accumulation, which is connected to hyperphagia and increased lipogenesis. In the later stages of pregnancy, there is an accelerated breakdown of fat depots, which plays an important role in fetal development. The fetus uses fatty acids from the placenta as well as two other products, glycerol and ketone bodies. Even though glycerol goes through the placenta in small proportions, it is a superior substrate for “maternal gluconeogenesis.” Heightened ketogenesis in fasting conditions, or with the addition of MCT oils, create an easy transference of ketones to the fetus. This transfer allows maternal ketone bodies to reach the fetus, where the ketones can be used as fuels for oxidative metabolism as well as lipogenic substrates.

Fat-soluble vitamins like A, D, E, and K which are essential in the formation of healthy fetuses. Full fat dairy is also filled with healthy cholesterol, but I do find some clients to be dairy sensitive. For those particular clients, I suggest finding other sources of saturated fats such as coconut oil and quality animal fats, seafood, egg yolks and bone marrow!

Here’s to happy and healthy babies!

To read more tips on the benefits of a ketogenic diet, check out my book, Keto-Adapted.
chicken nugget

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you for your love and support!

chicken nugget

1 pound Smart Chicken breasts
1 cup almond flour
1 tsp Celtic sea salt
1/2 tsp parsley
1/2 tsp oregano
1/4 tsp pepper
2 eggs, beaten

Preheat the oven to 350 degrees F. In a medium bowl, mix the eggs. In another medium bowl, mix the almond flour and salt (and additional spices if desired).

Cut the chicken into bite-sized nuggets. Dip the nugget into the egg mixture, then into the almond flour mixture. Coat each nugget well. Place on a greased baking sheet. Bake for 20-30 minutes or until golden brown. Timing will depend on how big you make the nuggets.  Makes 6 servings.

McDonald’s Nuggets = 280 calories, 17g fat, 14g protein, 16 carbs, 0g fiber
“Healthified” Nuggets = 258 calories, 13g fat, 30g protein, 4.3g carbs, 2.1g fiber (45% fat, 46% protein, 7% carbs)


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Is the pink stuff that looks like soft serve ice cream the stuff they make the nuggets from? Are the nuggets & grilled breast the same recipe (McDonald’s) as in the ingredients list you posted? This is appalling! I like your recipe and will make that for my grandkids who are absolutely hooked on McNuggets! I may be ill!

    • Jessie says:

      I work at a chicken processing facility and I can guarentee you that the pink stuff is not what the nuggets are made of.

  • Ginny says:

    Wow! Thanks Maria! That explains why I had a wheat allergic reaction when I ate the grilled chicken salad at McDonald’s! I suspected the chicken was marinated in something with wheat! Plus it has way more carbs than it appears as well. My husband loves to eat there but after that I just bring my own food to eat. Won’t eat anything on their menu.

  • Yep! Sadly that is how they make the nuggets! Unreal!

    Knowledge is Power!

  • Sabrina says:

    Although I am sure that today’s McNuggets are still gross and should not be eaten, I did notice that you forgot to mention the footnote which appeared in the Business Insider’s McNugget photo:
    UPDATE: According to Snopes, McDonald’s stopped using mechanical separation for McNuggets in 2003.

    Thanks for all the wonderful recipes and nutritional information. Your website has been extremely helpful.

  • Taryl says:

    Homemade nuggets are always tasty 🙂

  • Anonymous says:

    Your nutritional info says a serving, but what’s a serving? One nugget??

  • Anonymous says:

    The McDonald’s nutrition listing was updated, and as of today and says:

    New Grilled Chicken Fillet:
    Chicken breast fillet with rib meat, water, seasoning (rice starch, salt, sugar, yeast extract, canola oil, onion powder, maltodextrin, chicken skin, paprika, flavor,
    sunflower oil, chicken, garlic powder, chicken fat, spices), sodium phosphates.
    Prepared with Liquid Margarine: Liquid soybean oil and hydrogenated cottonseed and soybean oils, water, partially hydrogenated soybean oil, salt, soy lecithin,
    mono-and diglycerides, sodium benzoate and potassium sorbate (preservatives), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color).

    Not much better, but it doesn’t list wheat.

  • Shelley says:

    Probably a dumb question, but can you make these and freeze to reheat later? Not sure how the almond flour would react to that? They look much better than the nugget goo picture!

  • Shelley: that might work. I’m not sure but the chicken may get dry.

    My suggestion is to batter them and freeze them unbaked

  • Anonymous says:

    I’m wondering about the serving size, as well.

  • Opps! A serving is 4 good sized nuggets.

  • shelley says:

    These are awesome! With the stamp of approval from the whole family.

  • Yahoo Shelley!

    This makes me soooo happy!!!

  • Raine says:

    I absolutely adore your blog. First time on this and I am HOOKED. Not only do you break down why some products are unhealthy but you offer great alternatives that actually look and taste like the real thing! Kudos.

  • Anonymous says:

    can i use coconut flour?

  • Yes, coconut flour will work;)

  • JessiM says:

    I made these for my boys tonight and got told they were equal to the store chicken nuggets for taste…I will take that as a win!! Thanks, Maria!

  • Saundra says:

    I NEVER eat at mcdonalds, but that picture makes me absolutely ill!!! Thanks for this chicken recipe. I’ll try it this week when my grandkids are here.

  • Angel Pope says:

    I made these for lunch for a very picky five year old whom I babysit. He approves!!! But mine didn’t look that golden and crispy and some were a little dry. But the taste was awesome!!!

  • Shawna says:

    What is the serving size? (sorry if I’m missing that info somewhere)

  • Matt says:

    Would the “breading” hold up being tossed in your buffalo sauce?

  • Tina says:

    Great info Maria! Thanks for the informative link. I am currently nursing my 3 month old and I’ve been holding off on eating ketogenically because I’m afraid of toxins entering the milk, any truth to that? Also if you’re not used to eating a ketogenic diet and you start while nursing I’ve heard your milk supply can drop-is that possible? I’m trying to lose the last stubborn 15lbs of baby weight, I was put on blood pressure meds after having my baby and want to get off of them ASAP.

    • cemmerich says:

      Yes, if you lose significant weight while breastfeeding, that can happen. Toxins are stored in your fat cells so when you lose weight, those toxins are released into your bloodstream until your liver can clean them out. 🙂

    • cemmerich says:

      As for milk supply, that shouldn’t happen if it is a well formulated keto-adapted diet. 🙂

  • Judy says:

    Did the picture and information on McDonald’s chicken nuggets get removed? I must be missing something because I don’t see it on this page.


  • Linda says:

    I had trouble with these not browning. The flour stayed very light and doughy, thoughts?

  • Pamela W says:

    This is fabulous, i actually fried them in lard and they browned and crisped up wonderfully. Took a lot less time to do it also. Yum! Thank you Maria & family! You’ve helped me stick to my LCHF lifestyle and more importantly helped me cook for my mother, her A1C went from 8.9 down to 5.9 in 3 months and she lost 18 lbs!!! Her doctor was amazed.

    I think I’ve convinced her doctor that LCHF/grain free is the way to go. She asked me about all the research I’ve done and also for the information on recipes and I gave her your blog as great for information and recipes, along with mentioning your books – if we can change 1 doctor’s thoughts on nutrition and health we are closer to banishing the horrible nutritional information they’ve been trying to feed us for all these years. I can’t wait til NUSI.org shows them up!! Again thank you and your family for all you do!

  • Kathy says:

    Maria, do you have any suggestions for making goetta–made with hamburger, pork sausage, onion, bay leaf, salt and pepper AND steel cut oats (the problem)–grain-free? I loved this for breakfast as a child, and I still do. The oats are the issue. Thanks.

  • Denise Sloan says:

    I just made these. I baked half in coconut oil and half in bacon grease. I made the recipe exactly like above. What I found is in order to get them crispy is I needed to bake them for 1 hour on a cookie sheet with parchment paper. The were good and I would make them again.

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