Brenda Khan
Dr. Ken Berry is a family doctor who advocates for a keto and carnivore diet as the key to health and well-being. He suggests eliminating plant foods and focusing on ruminant meats, poultry, and seafood. While fried chicken is typically not keto-friendly due to its high carb content, there are keto-friendly alternatives that use almond flour and parmesan cheese instead of traditional flour and breadcrumbs. These alternatives allow individuals following a keto diet to enjoy the taste and texture of fried chicken while adhering to their dietary restrictions.
| Characteristics | Values |
|---|---|
| Diet type | Carnivore, keto, low-carb |
| Food types | Ruminant meats, poultry, seafood, bone broth, organ meats, whole foods, healthy fats, quality proteins |
| Food to avoid | Plant foods, vegetable oils |
| Diet benefits | Weight loss, improved energy, better health, improved chronic diseases management |
| Diet resources | YouTube channel, Proper Human Diet Guidebook, free guides, educational videos, articles, newsletter, social media posts, books |
| Fried chicken recipe | Almond flour, parmesan cheese, avocado oil, bone-in skin-on chicken thighs, smoked paprika, salt, garlic powder, heavy cream, apple cider vinegar, yellow mustard, baking powder |
| Keto flour options | Almond flour, pork rinds |
| Oil options | Avocado oil, refined coconut oil, tallow, lard |
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What You'll Learn
Dr. Ken Berry's keto diet
Dr. Ken Berry is a board-certified family physician and the creator of the Proper Human Diet (PHD). He advocates for a low-carb, nutrient-dense eating approach that emphasizes whole foods, healthy fats, and quality proteins to improve health and prevent chronic diseases. Dr. Berry has gained a significant following for his straightforward approach to the keto and carnivore diets, which he believes are key to health and well-being.
The Proper Human Diet is a roadmap to reclaiming your health and optimizing your nutrition. Dr. Berry offers a wealth of free information on his YouTube channel, where he regularly posts videos covering health topics, including the ketogenic diet, and debunking common medical myths. He also provides free downloadable guides, educational videos, and informative articles on his website. Additionally, Dr. Berry has written several books, including "Lies My Doctor Told Me," "Kicking Ass After 50," and "Common Sense Labs," which offer practical tips on diet, exercise, sleep, and understanding blood test results.
The Dr. Ken Berry carnivore diet eliminates plant foods and focuses on nose-to-tail ruminant meats supplemented with poultry and seafood. Ruminant meats, such as fatty cuts of steak, lamb, bison, and venison, are considered the most nutrient-rich and complete keto carnivore foods. Dr. Berry recommends eating nose-to-tail, including organ meats, to maximize nutrient density and honor the life of the animal. He suggests saving bones from meals to make a nutritious bone broth, unlocking vitamins and minerals in the marrow.
Dr. Berry's approach to the keto diet has helped many people improve their health and lose weight. His keto knowledge has been praised as easy to understand and implement, with followers reporting increased energy and stabilized blood sugar levels. Dr. Berry also provides festive keto recipes and holiday-inspired flavor combinations without the sugar, as featured in "Our Keto Holidays." This book offers over 50 delicious recipes to help individuals make healthier choices during the holiday season.
While Dr. Ken Berry's focus is primarily on meat consumption, he does acknowledge that there will be times when individuals eat socially and deviate from the carnivore diet. Additionally, some individuals may be interested in keto-friendly recipes that are not strictly carnivore. For example, a recipe for keto fried chicken uses almond flour and parmesan cheese instead of traditional flour or breadcrumbs, allowing individuals to enjoy the flavor and texture of fried chicken while adhering to a low-carb diet.
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Keto fried chicken recipe
This keto-friendly fried chicken recipe uses almond flour and parmesan cheese instead of flour or breadcrumbs, making it perfect for a low-carb diet. The chicken is juicy, tender, and crispy—comfort food at its best.
Ingredients:
- Smoked paprika (mild or hot)
- Salt
- Garlic powder
- Black pepper (freshly ground)
- Cayenne pepper (optional)
- Heavy cream
- Apple cider vinegar
- Yellow mustard (or Dijon)
- Skin-on chicken (thighs, drumsticks, or breasts)
- Eggs
- Almond flour
- Parmesan cheese (finely grated)
- Baking powder
- Oil for frying (avocado oil or refined coconut oil)
Instructions:
- In a small bowl, whisk together the paprika, salt, garlic powder, black pepper, and cayenne pepper (if using).
- In a separate bowl, whisk together the heavy cream and vinegar and let the mixture sit for about 15 minutes.
- Pat the chicken dry with paper towels and season with salt and pepper.
- Dip each piece of chicken in the egg/cream mixture, then coat it with the almond flour mixture.
- Heat oil in a deep pan or pot over medium-high heat.
- Carefully place the coated chicken pieces in the hot oil and fry until golden brown and cooked through. The internal temperature of the chicken should reach 165°C (or 160°F if using an Instant Read thermometer).
- Remove the chicken from the oil and place it on a paper towel-lined plate to absorb any excess oil.
- Serve immediately. Leftovers can be stored in the refrigerator for up to three days or frozen for up to three months.
Tips:
- You can use pork rinds instead of almond flour.
- This keto fried chicken goes well with mashed cauliflower, keto collard greens, coleslaw, or a simple side salad with ranch dressing.
- If you want to make this recipe in advance, keep the breading and chicken separate in the fridge, and bring them together right before cooking.
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Chicken without breading on keto
Dr. Ken Berry is a family doctor from rural Tennessee who has gained a following for his no-frills approach to using the keto and carnivore diets as the key to health and well-being. He recommends a low-carb, nutrient-dense eating approach that emphasizes whole foods, healthy fats, and quality proteins to improve health and prevent chronic diseases.
While Dr. Ken Berry does not specifically mention eating fried chicken without breading on keto, several online sources provide recipes and tips for preparing keto-friendly fried chicken without breading. One such recipe includes frying chicken thighs in lard and then brushing them with butter and sprinkling salt on them. The skin gets crispy, and the absence of breading makes cleanup easier.
Another recipe for keto crispy chicken uses almond flour and parmesan cheese as a breading alternative, creating a low-carb option that can be served with mashed cauliflower, keto collard greens, or coleslaw.
It is important to note that Dr. Ken Berry's carnivore diet eliminates plant foods and focuses on nose-to-tail ruminant meats supplemented with poultry and seafood. He recommends eating until you're comfortably stuffed and utilizing every part of the animal, including bones for broth and organs for additional nutrients.
Therefore, while Dr. Ken Berry does not specifically address breaded versus unbreaded chicken, his overall dietary approach emphasizes whole foods, quality proteins, and a low-carb intake, which aligns with the keto-friendly, unbreaded chicken recipes mentioned above.
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Keto-friendly alternatives at KFC
Fried chicken is notoriously breaded and deep-fried in processed oil, making it a no-go for keto dieters. However, KFC does offer some keto-friendly alternatives that can be enjoyed in moderation as part of a low-carb lifestyle.
Grilled chicken is the best keto-friendly option at KFC. It has zero carbs and can be ordered as whole wings, drumsticks, breasts, or thighs. The Kentucky Grilled Chicken is a good choice, but it may only be available at select locations. When ordering fried chicken, opt for smaller cuts like wings or drumsticks, as these have less breading and lower carb counts per piece. Buffalo wings are another low-carb option, but be sure to ask for them without breading or batter.
For sides, green beans and coleslaw are better choices than KFC's homestyle sides, which are typically too carb-heavy due to starch, flour, or sugar. Green beans contain 5 grams of carbs per serving, while coleslaw has 14 grams of carbs. Coffee and tea are also carb-free beverage options.
While indulging in keto-friendly options at KFC, it's important to consider your daily carb intake and pair these choices with low-carb sides to stay within your keto limits.
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The carnivore diet
Dr. Ken Berry, a prominent advocate of the carnivore diet, suggests a straightforward approach that involves eliminating plant foods, focusing on ruminant meats, and including organ meats. He also recommends saving bones from meals to make bone broth, which provides additional nutrients. While Dr. Berry has found success with the carnivore diet, he emphasizes that it may take weeks or even months to experience the full benefits.
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Frequently asked questions
The Dr. Ken Berry carnivore diet is a keto and low-carb lifestyle that focuses on eliminating plant foods and emphasising whole foods, healthy fats, and quality proteins. The diet includes ruminant meats, poultry, and seafood.
Yes, you can eat fried chicken on the keto diet as long as it does not have any breading or flour. A keto-friendly version of fried chicken uses almond flour and parmesan cheese.
There are several keto fried chicken recipes available that use alternative ingredients to make them low-carb. One recipe uses almond flour and parmesan cheese, while another suggests using pork rinds instead of almond flour. You can also make keto fried chicken in an air fryer.
