Leena Watts
The Ketogenic Diet is a low-carbohydrate method of eating. While takeout fried chicken is not keto-friendly, you can make your own fried chicken that is suitable for the keto diet. This can be done by using keto-friendly breading ingredients such as almond flour, parmesan cheese, and pork rinds. The chicken can then be deep-fried, air-fried, or baked.
| Characteristics | Values |
|---|---|
| Can you eat fried chicken on a keto diet? | Yes, but it is not recommended to eat it frequently. |
| What type of chicken can be used? | Chicken breasts, thighs, drumsticks, wings, etc. |
| What are some keto-friendly breading options? | Almond flour, Parmesan cheese, pork rinds, whey protein powder, keto breadcrumbs, eggs, heavy cream, garlic powder, onion powder, baking powder, salt, pepper, paprika, dried sage. |
| What type of oil should be used for frying? | Avocado oil, safflower oil, peanut oil, or any oil with a high smoke point. |
| What temperature should the oil be? | Start at 325 °F, maintain at 300-310 °F during frying. |
| What temperature should the chicken reach? | Internal temperature of 160-165 °F. |
| How long does it take to fry? | 10-20 minutes, depending on the method. |
| Can you air fry or bake keto fried chicken? | Yes, air frying is a popular alternative to deep frying. Baking is also an option but may not be as crispy. |
| Can you eat KFC or other takeout fried chicken on a keto diet? | No, the batter used in takeout fried chicken contains flour and is high in carbs. |
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What You'll Learn
Keto-friendly alternatives to frying chicken
The Ketogenic Diet is a low-carbohydrate method of eating. While fried chicken from fast-food restaurants like KFC is not keto-friendly, you can make your own keto-friendly version at home.
Air Fryer
Air frying is a popular alternative to deep frying when it comes to making keto-friendly fried chicken. It is faster, healthier, and results in crispier chicken without the need for large amounts of oil. To air fry keto-fried chicken, preheat your air fryer to 400°F. Spray the air fryer basket with oil and arrange the breaded chicken pieces in a single layer, leaving some space between each piece. Air fry for about 20 minutes, respraying and flipping the chicken halfway through. The chicken is done when its internal temperature reaches 165°F.
Oven-Baking
If you don't have an air fryer, you can also bake keto-fried chicken in the oven. Preheat your oven to 400°F (200°C). Place the prepared chicken on a lined baking sheet and bake for around 35-40 minutes, or until the internal temperature reaches 165°F (75°C).
Alternative Ingredients
Regular fried chicken uses high-carb wheat flour for breading. To make keto-friendly fried chicken, you can use alternative ingredients such as almond flour, pork rinds, parmesan cheese, coconut flour, or unflavored whey protein powder as a coating. Additionally, you can use avocado oil, safflower oil, or peanut oil for frying, as they have high smoke points.
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Nutritional information for deep-fried chicken
The nutritional value of deep-fried chicken depends on the ingredients used and the cooking method. Deep-fried chicken is typically made by coating chicken pieces in a batter or breading and then frying them in hot oil. The chicken can be bone-in or boneless, and the skin can be left on or removed before cooking.
A typical batter for deep-fried chicken might include flour, eggs, and milk, while a breading might use flour, breadcrumbs, or a combination of the two. When adapting these recipes to be keto-friendly, low-carb alternatives such as almond flour and parmesan cheese can be used instead. For example, a keto-friendly recipe for fried chicken might use a mixture of almond flour, parmesan cheese, eggs, and heavy cream as the coating. The chicken is then fried in a suitable oil, such as avocado oil, until cooked through and golden brown.
Deep-fried chicken is generally high in calories and fat due to the oil absorption during the cooking process. A 100g serving of boneless, skinless chicken breast that has been deep-fried contains approximately 187 calories, according to the USDA. However, the calorie count can vary depending on the amount of oil used and the cooking method. For example, pan-fried chicken may have a slightly lower calorie count than deep-fried chicken.
When it comes to keto-specific concerns, the carbohydrate content of deep-fried chicken is an important consideration. The breading or batter used in traditional recipes adds a significant amount of carbohydrates, making it unsuitable for a low-carb keto diet. However, by using low-carb alternatives like almond flour and removing the skin from the chicken, the carbohydrate content can be reduced to make it keto-friendly.
It's worth noting that the quality of the oil and the frequency of reuse can also impact the nutritional value of deep-fried chicken. Oils with a high smoke point, such as avocado oil, are recommended to reduce the formation of potentially harmful compounds during the frying process. Additionally, reusing oil multiple times can lead to oxidation and the development of undesirable compounds, so it's important to use fresh oil or oil that has been properly stored and is within its smoke point.
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How to make keto-friendly fried chicken
Fried chicken is not the healthiest option, but you can make it healthier by tweaking the traditional recipe to make it keto-friendly.
Takeout fried chicken is usually off the menu for keto dieters because it is often cooked in soybean oil, which is not keto-friendly. However, you can make your own fried chicken at home that is suitable for the keto diet.
To make keto-friendly fried chicken, you can use almond flour, Parmesan cheese, and pork rinds instead of wheat flour to coat the chicken. You can also add spices like garlic powder, onion powder, paprika, and cayenne pepper to the coating for extra flavor.
- Pat the chicken dry and season with salt and pepper. You can use any chicken pieces you like, but bone-in and skin-on chicken works best for fried chicken.
- In one bowl, whisk together eggs, heavy cream, and water. You can substitute almond milk for the heavy cream if you prefer.
- In another bowl, combine almond flour, Parmesan cheese, and spices. You can also add crushed pork rinds for extra crunch.
- Dip the chicken pieces in the egg mixture, then coat them in the almond flour mixture.
- Heat oil in a deep skillet or heavy-bottomed pot to 350°F. You can use avocado oil, refined coconut oil, safflower oil, or peanut oil, which are all keto-friendly.
- Fry the chicken in batches until golden brown and the internal temperature reaches 160°F.
- Rest the chicken for 10 minutes before serving.
You can also bake or air fry the chicken for a healthier option. To bake, preheat the oven to 400°F and arrange the coated chicken pieces on a baking sheet lined with parchment paper. Bake for 20 minutes, or until the internal temperature reaches 165°F. To air fry, preheat the air fryer to 400°F, spray the basket with oil, and arrange the chicken pieces in a single layer. Air fry for about 20 minutes, respraying and flipping halfway through, until the internal temperature reaches 165°F.
Keto-friendly fried chicken is a great option for those on a low-carb diet, and it can be just as crispy and juicy as traditional fried chicken.
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How to store keto-friendly fried chicken
Keto-friendly fried chicken is best enjoyed fresh out of the fryer, as the breading may become soggy or soft in the refrigerator. However, if you have leftovers, there are a few ways to store them to prolong their freshness and crispiness.
One method is to place the fried chicken in an airtight container and store it in the refrigerator, where it will stay fresh for up to three to four days. This storage method helps keep the chicken moist and prevents it from drying out. Alternatively, you can freeze the fried chicken to extend its shelf life. To freeze, place the cooled fried chicken in a ziplock bag and store it in the freezer, where it will remain edible for up to six months.
When you're ready to enjoy your stored keto-friendly fried chicken, avoid reheating it in the microwave, as this can make the crust soggy. Instead, opt for reheating it in a preheated oven, on the stovetop, or even in an air fryer to regain some of its crispiness.
Additionally, if you're preparing keto-friendly fried chicken in advance, it's best to store the breading and chicken separately in the fridge and combine them right before cooking. This helps maintain the crispiness of the breading. While you can bread the chicken ahead of time, limit it to a few hours, as days might cause the breading to become soggy.
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The best oils for deep-frying chicken
When deep-frying chicken, choosing the right oil is essential for achieving a crispy, golden-brown exterior and a juicy interior. There are three main factors to consider when selecting an oil for deep frying: flavour transfer, smoke point, and the flavour of the oil.
Peanut oil is a popular choice for deep-frying chicken due to its high smoke point and nutty flavour. It adds a unique taste to the chicken and prevents flavour transfer, making it ideal for establishments serving multiple fried foods. However, peanut oil is relatively expensive and may cause allergic reactions in individuals with nut allergies.
Another option is coconut oil, which is a healthier alternative due to its high levels of lauric acid and healthy fats. It has a neutral odour and light flavour, adding a hint of sweetness while preventing flavour transfer.
Avocado oil is also suitable for deep-frying chicken, as it has a high smoke point and a neutral taste.
Other oils that can be used for deep-frying include olive oil and soybean oil. However, soybean oil oxidizes more readily than coconut oil or lard, so it may not be the best choice for repeated heating.
It is important to note that deep-fried chicken and French fries are not considered the healthiest options, even when cooked in high-quality oil. These foods are high in calories and low in nutritional density. Therefore, they should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
Yes, you can eat deep-fried chicken on keto. However, you should avoid eating fried chicken from fast-food restaurants as they use soybean oil, which is heated repeatedly. Instead, you can make your own keto-friendly fried chicken at home by frying it in avocado oil, safflower oil, or peanut oil.
To make keto-friendly fried chicken, you will need the following ingredients:
- Chicken (bone-in or boneless)
- Unflavoured whey protein powder
- Superfine almond flour
- Grated parmesan cheese
- Heavy cream
- Large eggs
- Baking powder
- Salt and pepper
- Spices (e.g. garlic powder, onion powder, paprika)
First, pat the chicken dry and season with salt and pepper. Then, in one bowl, whisk together the eggs and heavy cream. In a separate bowl, whisk together the dry ingredients: almond flour, parmesan cheese, and spices. Next, dip each piece of chicken into the egg mixture, followed by the dry mixture. Finally, deep fry the chicken in oil at 350°F for 6 minutes on each side, or until golden brown.
When deep frying keto-friendly chicken, it is best to use oils with a high smoke point, such as avocado oil, safflower oil, or peanut oil.
Yes, you can make keto-fried chicken in an air fryer. Simply preheat your air fryer to 400°F, spray the chicken with oil, and cook for about 20 minutes, flipping and respraying halfway through.
