Deep-Fried Foods: Keto-Friendly Or Not?

Deep-fried foods are typically considered unhealthy, but can they be enjoyed as part of a keto diet? The keto diet is a low-carbohydrate approach to eating that has been associated with several health benefits. Frying food in oils such as lard, tallow, and coconut oil is possible on a keto diet, as these oils have high smoke points and are stable at high temperatures. However, it is important to avoid using certain oils such as extra virgin olive oil and flaxseed oil for deep frying, as they can form free radicals at high temperatures.

When it comes to the food itself, it is important to avoid breaded or battered items, as these typically contain flour and other carbohydrates that are not keto-friendly. However, frying keto-friendly foods such as chicken wings, bacon, and vegetables in appropriate oils can be a tasty and satisfying way to increase your fat intake while adhering to the keto diet.

Keto-friendly alternatives to breading

Pork rinds

Pork rinds are a popular alternative to breadcrumbs. They are made from fried pig skin and are a zero-carb snack. They can be crushed up and used as a breadcrumb coating for meats and vegetables. They can be purchased pre-made or made at home using a blender or food processor.

Almond flour

Almond flour can be used as a breadcrumb substitute, although it may need to be mixed with another ingredient such as parmesan cheese. It is gluten-free, rich in fibre, and a good source of vitamins and minerals. It can be seasoned to taste and used for breading or as a low-carb flour.

Coconut flour

Coconut flour is another low-carb option for breading. It is high in fibre, healthy fats, and protein, and has a low glycemic index. It is also said to be beneficial for cardiovascular health, cholesterol levels, and digestive health.

Psyllium husk

Psyllium husk is another alternative to breadcrumbs that can be used to coat meats and other recipes.

Unflavoured protein powder

One Reddit user suggests using unflavoured protein powder as a sticky breading for deep-fried chicken and cod.

The best oils for deep frying

Deep frying is a cooking method that involves submerging food in oil heated to between 340°F and 375°F. The best oils for deep frying have a high smoke point, which is the temperature at which an oil begins to smoke. Using an oil with a high smoke point is important because frying at lower temperatures will cause the food to soak up oil, and higher temperatures will burn the food before it is cooked through.

Tallow

Tallow is rendered beef fat and is perfect for a ketogenic diet. It has a high smoke point of 400°F/250°C and is high in vitamins A, D, E, and K, as well as antioxidants and omega-3s. Tallow has a long history of being used as a frying fat and is known for its amazing flavour and high smoke point. It typically costs more than lard.

Lard

Lard is rendered pig fat and has a smoke point of 374°F/190°C. It is lower in saturated fats and higher in monounsaturated fats than tallow, with the added benefit of extra vitamin D. It has a neutral flavour and is typically less expensive than tallow.

Peanut Oil

Peanut oil is the most popular and cost-effective oil for deep frying. It has a very high smoke point of about 450°F/230°C and a neutral taste. However, its nutrition profile isn't as good as tallow or lard.

Coconut Oil

Coconut oil is very high in saturated fats and has a high smoke point, but it is expensive and has a strong coconut flavour. It is typically reserved for shallow frying or used as an ingredient rather than for deep frying.

Avocado Oil

Avocado oil has a high smoke point of approximately 500°F/260°C and a rich, nutty flavour. It is more expensive than olive and coconut oils.

Other Options

Other oils that can be used for deep frying include duck fat, goose fat, and ghee. Oils that should be avoided include extra virgin olive oil, flaxseed oil, mustard seed oil, canola oil, and industrial seed oils such as soybean and corn oil.

Deep frying vs pan frying

Deep frying and pan frying are two popular methods for cooking food, especially in the US. Both methods have their advantages and disadvantages, and the best choice depends on the specific dish and personal preferences regarding texture, taste, convenience, and health.

Deep Frying

Deep frying is a cooking process that involves completely submerging food in hot oil, typically using an electric deep fryer appliance. This method has several advantages:

• It produces crispier food due to the food being fully submerged in oil, ensuring even and thorough cooking.
• It has a shorter cooking time as the food is cooked at a high temperature with no air present.
• The hot fat seals the food surface, locking in juices and flavour.
• It adds an attractive colour to the food.

However, deep frying also has some drawbacks:

• It requires large amounts of oil to completely submerge the food.
• An electric deep fryer or a large cooking pot is needed.
• There is a significant amount of excess oil to dispose of after cooking.
• It may not be the healthiest option due to the high amount of oil used.

Pan Frying

Pan frying, on the other hand, is a quick and easy method that requires only a small amount of oil in a shallow cooking pan over a stovetop. It has several advantages over deep frying:

• It requires only a fraction of the oil needed for deep frying, resulting in almost zero waste oil and making it more environmentally friendly.
• It needs less equipment—just a frying pan, and no electric deep fryer is necessary.
• It can be done anywhere, even outdoors.
• It is healthier as it uses less oil, and therefore fewer trans fats that can contribute to an increased risk of heart disease.

However, pan frying also has some drawbacks:

• It has a longer cooking time compared to deep frying due to the smaller amount of oil used.
• It does not produce the same level of crispiness and crunchiness in the food.

When choosing between deep frying and pan frying, the most important consideration is the type of food being cooked. Greasy foods like bacon may not need to be submerged in oil to achieve a crisp texture, while foods like French fries or fried chicken typically require more oil for a crunchy texture. Ultimately, the choice between deep frying and pan frying depends on personal preferences for convenience, taste, texture, and health considerations.

The nutritional value of deep-fried keto foods

Deep-fried foods are typically considered unhealthy, but with careful meal planning and smart ingredient choices, it is possible to enjoy fried dishes while adhering to a ketogenic diet. Here are some tips to enhance the nutritional value of deep-fried keto foods:

Choose High-Fat Cooking Oils

The choice of cooking oil is crucial when preparing keto-friendly fried foods. Oils with high grams of fat are ideal, as they align with the fundamental principles of a ketogenic diet. Coconut oil, avocado oil, olive oil, and ghee are recommended options due to their high content of healthy saturated or monounsaturated fats. These oils also offer additional benefits, such as antioxidants that protect against cellular damage caused by free radicals. When selecting these oils, opt for organic and cold-pressed varieties to maximize their nutritional value.

Fry with Almond or Coconut Flour

Almond flour and coconut flour are excellent alternatives to traditional wheat flour for breading and frying foods while staying keto-friendly. Almond flour, in particular, is packed with nutrients, healthy fats, and protein. It has a low glycemic index and is rich in dietary fiber, keeping you satiated for longer. Frying with almond flour also results in less oil absorption compared to other methods, reducing excess fat and calorie consumption.

Dairy-Based Ingredients

Dairy products like cheese, sour cream, heavy cream, and buttermilk can be used for frying to add flavor, texture, and crunch to your keto dishes. Cheese, for example, adds a salty, creamy flavor to fried foods. These dairy options are naturally high in healthy fats and provide an excellent source of flavor and crunch when used in breading and frying.

Utilize an Air Fryer

Air fryers are a healthier alternative to traditional deep frying. They use hot air and infrared light to cook food quickly and evenly, locking in flavor and moisture. Air fryers also require less oil, resulting in carb-free and healthier fried dishes. Effective use of an air fryer can help increase protein intake and enhance satiety, making it easier to stick to your keto goals.

Look for Low-Carb Sauces and Dips

Finding keto-friendly sauces and dips to accompany your fried foods is essential. Opt for sugar-free and low-carb options like sugar-free ketchup, mustard without added sugars, or guacamole without preservatives. You can also make your own condiments, such as mayonnaise, pesto sauces, hot sauce, or vinaigrettes using low-carb ingredients like olive oil, avocado oil, or ghee. Additionally, spices like oregano and thyme, and herbs like mint and basil, can enhance the flavor of your dishes while providing various health benefits.

Deep frying equipment

Deep-frying keto-friendly foods at home is a viable option for those on the ketogenic diet. While it is not necessary to buy a dedicated deep fryer, it is important to have the right equipment to achieve the best results. Here is a list of equipment that will help you successfully deep-fry keto-friendly foods:

• Heavy, deep pot: A heavy, relatively deep pot with a capacity of 4 to 6 quarts is ideal. Cast iron pots are recommended as they hold heat well and have light enamel interiors, making it easier to see what you're frying.
• Thermometer: Use a thermometer that can accurately register temperatures from 350 to 400 °F. Deep-fry thermometers usually clip to the side of the pot, but a probe thermometer will also work.
• Spider or skimmer: A spider is a wok tool with a wooden handle and a wire mesh basket. A skimmer is designed to skim foam from stock and has a flatter basket with tighter mesh. The spider is preferred if it fits in your pot, as it leaves more of the oil behind.
• Splatter screen: This is not essential but will help to minimise mess. Some splatter screens also contain filters to reduce frying odours.
• Rack and sheet pan: A rack placed over a sheet pan is ideal for draining fried food and keeping it crisp.

If you decide to invest in a dedicated deep fryer, there are a few things to keep in mind. Electric deep fryers are available in various sizes and price ranges, offering the advantage of reducing mess with vented lids and filters that minimise odours. When choosing a fryer, consider the temperature control and size. Most deep fryers have an upper temperature limit of 375 °F, but the real temperature may vary by a few degrees. Additionally, a small unit that holds 1 to 2 litres of oil may require frying multiple batches, even when cooking for two.

Frequently asked questions