Madeleine Hull
Fried chicken is typically made with flour or cornmeal, which means it's not keto-friendly. However, you can still enjoy fried chicken on a keto diet by making it at home with a few simple substitutions. The key is to use a low-carb breading alternative such as almond flour, crushed pork rinds, or keto bread crumbs, and to fry the chicken in oil with a high smoke point, such as avocado oil, safflower oil, or peanut oil. You can also use an air fryer to achieve a crispy texture without the oil. By making your own keto-friendly version, you can satisfy your fried chicken cravings while sticking to your keto diet.
| Characteristics | Values |
|---|---|
| Can you eat deep-fried chicken on keto? | Yes, if it is homemade and cooked with keto-friendly ingredients. |
| Chicken pieces | Thighs, drumsticks, breasts, wings, etc. |
| Chicken skin | Skin-on chicken is preferred for fried chicken, but it is best to remove the skin before eating to reduce carbs. |
| Keto-friendly breading | Almond flour, crushed pork rinds, keto bread crumbs, parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper. |
| Battering | Dip chicken in a heavy cream/egg mixture, then coat with breading. |
| Frying | Deep fry in oil with a high smoke point, such as avocado oil, safflower oil, or peanut oil. Alternatively, use an air fryer or bake in the oven. |
| Cooking temperature | Fry until the internal temperature reaches 165°F (74°C). |
| Storage | Best served fresh, but leftovers can be stored in the refrigerator for up to 3-5 days or frozen for up to 3 months. |
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What You'll Learn
Keto-friendly breading alternatives
While regular takeout fried chicken is typically not keto-friendly due to its flour-based batter, you can still enjoy delicious keto-friendly alternatives. Here are some breading options to consider when making keto-friendly fried chicken:
Keto Breadcrumbs
You can create your own breadcrumbs by using keto-friendly bread. Coconut flour bread, peanut butter bread, or almond flour bread are all excellent options. Simply make the bread, allow it to cool, and then process it into breadcrumbs using a food processor or blender. These breadcrumbs can be used to coat chicken before frying, resulting in a crispy texture.
Almond Flour
Almond flour is a popular choice for keto-friendly breading. It provides a similar texture to traditional flour without the carbs. You can coat the chicken pieces in almond flour after marinating them, creating a crispy exterior when fried.
Parmesan Cheese
Adding grated parmesan cheese to the breading mixture enhances the flavour and provides a crispy texture. It pairs well with almond flour and other spices.
Pork Rinds
If you want to add a crunchy texture to your fried chicken, pork rinds are an excellent alternative. They can be crushed and used in place of almond flour or breadcrumbs.
Spices and Seasonings
Various spices and seasonings can be added to the breading mixture to enhance the flavour of your keto-fried chicken. Some popular options include smoked paprika, salt, garlic powder, onion powder, black pepper, dried sage, and ground cumin.
Egg and Cream Mixture
Before coating the chicken in the dry breading mixture, you can dip the pieces in a mixture of eggs and heavy cream. This helps the breading adhere to the chicken and creates a moist and juicy interior.
These alternatives allow you to enjoy fried chicken while adhering to a keto diet. By substituting traditional flour with keto-friendly options and adding flavourful spices, you can create a delicious and satisfying meal that fits within your dietary restrictions.
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Frying oils to use
When choosing an oil to fry or deep fry with, stick to oils with a high smoke point. Avocado oil, safflower oil, and peanut oil are all highly recommended options. Avocado oil, in particular, has an incredibly high smoke point, making it ideal for frying. It is also high in monounsaturated fats and antioxidants, and contains an extra healthy dose of vitamins A, E, and D, as well as proteins and potassium.
Other keto-friendly oils with high smoke points include sesame oil, coconut oil, and olive oil. Sesame oil has a medium-high smoke point and a rich, smooth flavor with a nutty aroma. Coconut oil is high in saturated fat and has a similar consistency to butter. Olive oil, specifically extra virgin olive oil, is high in healthy fats and has a robust, rich, and flavorful profile. However, it has a low smoke point, so it is not suitable for high-heat frying.
Oils that are not recommended for the keto diet include industrial seed oils such as soybean and corn oils. These oils are highly processed and may be harmful to health. Canola oil and peanut oil are also not considered very healthy on keto.
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Chicken cuts and prep
Chicken is a versatile and budget-friendly option for keto dieters. While fried chicken from fast-food chains is not keto-friendly, you can certainly make your own keto-friendly version at home.
When it comes to keto-friendly fried chicken, you have the flexibility to choose from various chicken cuts, including breasts, thighs, drumsticks, and even wings. You can opt for bone-in or boneless options, depending on your preference. Bone-in chicken pieces with skin-on are ideal if you want that authentic "fried chicken" experience. On the other hand, boneless and skinless cuts are excellent for making keto chicken fingers or tenders.
Before coating and frying the chicken, it's essential to prepare the meat properly. Start by patting the chicken pieces dry with a paper towel to remove any excess moisture. Season the chicken generously with salt and pepper, ensuring each piece is evenly coated. You can also add other seasonings like garlic powder or onion powder to enhance the flavor.
If you have time, you can even try marinating the chicken in a keto-friendly buttermilk mixture before coating it with the dry ingredients. This extra step will add moisture and flavor to your fried chicken. Place the seasoned or marinated chicken in the refrigerator, uncovered, for about an hour to let the flavors develop and the meat come to temperature.
Once the chicken is prepared, you can move on to creating the coating or breading, which typically involves a combination of dry ingredients like almond flour, pork rind crumbs, or keto-friendly breadcrumbs. You can also add spices and Parmesan cheese to the coating mixture for extra flavor.
In summary, preparing chicken for keto-friendly frying involves choosing the right cuts, seasoning or marinating the meat, and then following through with a coating or breading step to create that signature crispy texture.
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Marinades and seasonings
The key to making keto-friendly fried chicken is to use a low-carb substitute for the traditional flour or cornmeal batter. One popular option is to use almond flour, which has significantly fewer carbs than regular flour. You can also add finely ground pork rinds to give the chicken a crunchier texture.
Another important aspect of making keto-friendly fried chicken is to use the right seasonings and marinades to enhance the flavour. Here are some ideas for marinades and seasonings to use when making keto-fried chicken:
- Buttermilk marinade: Coating the raw chicken pieces in a keto-friendly buttermilk marinade before dipping them in the flour coating can add moisture and flavour to the chicken.
- Salt: Adding salt to the marinade can help it permeate the chicken's muscle fibres, resulting in juicier meat.
- Paprika: Smoked paprika, either mild or hot, can be added to the marinade or seasoning mix to give the chicken a smoky flavour.
- Garlic powder: Adjust the amount of garlic powder to your taste preferences. It adds a savoury flavour to the chicken.
- Onion powder: Onion powder can be used in the marinade or seasoning mix to add a savoury, slightly sweet flavour to the chicken.
- Parmesan cheese: Adding grated or finely shredded Parmesan cheese to the coating can enhance the flavour and give the chicken a crispier texture.
- Black pepper: Ground black pepper can be used to season the chicken and add a spicy kick.
- Other spices: You can also experiment with other dried herbs and spices, such as dried sage, to add more flavour to the chicken.
Remember to pat the chicken dry and season it with salt and pepper before coating it in the marinade or seasoning mix. You can also dip the chicken in a mixture of heavy cream and eggs before coating it in the dry ingredients to help the seasoning stick better.
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Cooking methods
There are several ways to cook keto-friendly fried chicken. The cooking methods include deep frying, air frying, and baking.
Deep Frying
To deep fry keto-friendly chicken, you will need to use a heavy-bottomed pot or a deep fryer. The oil used for deep frying should be one with a high smoke point, such as avocado oil, safflower oil, or peanut oil. Heat the oil in the pot or deep fryer to 350° F. Place the chicken pieces in the hot oil, cooking them for about 6 minutes on each side, or until they turn golden brown and the internal temperature reaches 165° F.
Air Frying
Air frying is a healthier alternative to deep frying, as it uses little to no oil. To air fry, 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. Ensure the internal temperature of the chicken reaches 165° F.
Baking
To bake keto-fried chicken, arrange the chicken pieces on a baking sheet and season them with salt. Place the chicken in the fridge, uncovered, for about an hour. In one bowl, whisk together eggs, heavy cream, and water. In a separate bowl, whisk together the dry ingredients, which typically include a combination of almond flour, parmesan cheese, and seasonings like garlic powder and onion powder. Dredge the chicken in the dry mixture, then dip it into the egg mixture, and finally back into the dry mixture. Place the coated chicken on a baking sheet and bake in the oven until the internal temperature reaches 165° F.
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Frequently asked questions
Yes, you can eat deep-fried chicken on a keto diet, but it is not recommended to eat takeout fried chicken as it is often breaded with flour or cornmeal, which is not keto-friendly. You can make your own keto-friendly version by using alternative ingredients such as almond flour, pork rinds, and parmesan cheese.
To make keto-fried chicken, you can use keto bread crumbs, parmesan cheese, garlic powder, onion powder, and oil with a high smoke point such as avocado oil, safflower oil, or peanut oil. For the coating, you can dip the chicken in a mixture of eggs and heavy cream, then coat it with almond flour, crushed pork rinds, and parmesan cheese.
You can cook keto-friendly fried chicken by deep frying it in a heavy-bottomed pot or pan with oil. Alternatively, you can use an air fryer or bake it in the oven. If using a deep fryer or pan, heat the oil to 350°F and cook the chicken for about 10 minutes, flipping halfway through, until golden brown and the internal temperature reaches 160°F to 165°F. If using an air fryer, preheat it to 400°F, spray the chicken with oil, and cook for about 20 minutes, flipping and respraying halfway through.
