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Protein Sparing Chicken Nuggets

Anyone else LOVE chicken nugget day at school?

I did!

If you want to be the happiest grown up kid-at-heart, jump into the kitchen and make my protein sparing chicken nuggets!

MAN! I’m serious! When I made these, I was taken back to my childhood when I would eat chicken nuggets! They tasted just like school lunch chicken nuggets but without the carbs!


To make my protein sparing chicken nuggets, I used Primal Kitchen avocado oil spray and we always serve these yummy nuggets with lots of Primal Kitchen Ketchup, Ranch and Dijon Mustard!

I always have a pantry filled with Primal Kitchen Dijon mustard, Ketchup and Ranch Dressing! Primal Kitchen makes my life so much easier! I once made my own mustard, ketchup and ranch dressing but now I love that I can save time and use quality Primal Kitchen sauces!

You are going to love these protein sparing chicken nuggets!

Primal Kitchen is SO generous that they are doing a special discount for all of my readers! Use code: Maria for 20 % off!

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Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time! 

Protein Sparing Chicken Nuggets

Maria Emmerich
Prep Time 8 minutes
Cook Time 20 minutes
Course Dairy Free, Main Course, Nut Free, Poultry, PSMF Recipes
Cuisine American
Servings 6
Calories 166



  • Preheat the oven to 350°F (or air fryer). Line a rimmed baking sheet with parchment paper.
  • In a medium-sized bowl, lightly beat the eggs. In another medium-sized bowl, place the protein sparing flour and season salt.
  • Dip the chicken nuggets into the eggs, then into the protein sparing flour. Use your hands to coat each nugget well. Place on the prepared baking sheet and spray with Primal Kitchen Avocado Oil Spray. Bake for 20 minutes, or until golden brown, flipping 1/2 way through.
  • Transfer the chicken to a platter and serve with Primal Kitchen Ketchup, Primal Kitchen Spicy Brown Mustard and Primal Kitchen Ranch.
  • Store in an airtight container in the refrigerator for up to 4 days. To reheat, place on a rimmed baking sheet in a preheated 350°F oven for about 3 minutes, until heated through.
  • NOTE: You can also pan-fry the nuggets by heating ½ inch of Primal Kitchen Avocado Oil in a cast-iron skillet over medium heat to 375°F. Once the oil is hot, fry the nuggets in batches until golden brown on all sides and cooked through, about 6 minutes.


Calories: 166 | Fat: 5g | Protein: 31g | Carbohydrates: 1g | P:E Ratio: 5.2


“Every morning when I get up I thank God for Maria and Craig Emmerich ! 💞

I will never be able to convey my thanks for showing me the way to lose weight. I tried every diet possible, I was in TOPS (Take Off Pounds Sensibly)at the age of 12, I tried WW, and a few other well known diet programs. None of them ever worked long term. I’d lose a few pounds and gain it right back.

Wish I could send you a huge bouquet of flowers Maria, but once again I will just send you my thanks and deepest gratitude! ❤️

I don’t have many pictures of myself at 420+ pounds. So I have to go way back to find pictures to share. 😅 Hit 200 pounds this morning. I have to say it feels unbelievable!” – Felicia

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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.".


  • Judi says:

    These look great…but where are the 16 g of carbs coming from?

  • Natalie says:

    Could these be done in an air fryer? How would you modify the recipe? Thx

    • Maria Emmerich says:

      Yes. Just cook in a 400 degree F preheated air fryer until the chicken is cooked through, flipped once. Cook time depends on how big your nuggets are and how hot your air fryer runs.

  • Dmarie says:

    I think these sound great but the amount of prep in all these protein sparing recipes just overwhelms me!! Can’t imagine making very often.& that is with no kids at home & I do make our meals from scratch. So already spend a lot of time in the kitchen.

    I would be curious to hear from other readers how they feel about that. I seldom see a comment about prep involved

    • Maria Emmerich says:

      I completely understand. Nobody is busier than me! I look for windows of time to get meal preps done. For example, I bake two loaves of PSMF bread at a time. Down time is approximately 10 minutes (the amount of time it takes to whip up the whites and add to the pans) and then I can get emails and messages read and replied to while they bake. Then I can either slice and store the bread, or make flour out of it and store it until I’m ready to use. So while planning and prepping is essential for any healthy lifestyle, there is always time. You just have to find those windows of opportunity. It is the best investment you will ever make in your health and longevity 🙂

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