Dante Carrillo
Fried chicken is a beloved comfort food for many, but can you eat it while on a keto diet? The answer is yes, but with some adjustments. The key is to avoid breading and unhealthy oils, opting instead for keto-friendly breading alternatives like almond or coconut flour and frying with healthy oils such as avocado, olive, or rice blend oil. Chicken skin, when eaten in moderation, is also an option on a keto diet as it is carb-free and full of healthy, unsaturated fats. However, frying the skin increases its fat content and calories due to the absorbed oil. So, while you can eat fried chicken without the skin on keto, the skin itself can be included in moderation, especially when baked or crisped in the oven before frying.
| Characteristics | Values |
|---|---|
| Eating fried chicken on a keto diet | Allowed if cooked with keto-friendly ingredients and preparation techniques |
| Chicken skin | A good source of collagen, protein, and healthy fats; improves the texture and taste of the chicken |
| Chicken skin on a keto diet | Allowed in moderation; frying increases the fat and calorie content |
| Chicken breading on a keto diet | Not recommended; breading contains carbohydrates |
| Recommended oils for frying chicken on a keto diet | Avocado, olive, tallow, lard, and coconut |
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What You'll Learn
Chicken skin is keto-friendly
However, it is important to note that the nutritional value of chicken skin depends on the diet and lifestyle of the poultry bird. For example, free-range hens have been shown to yield meat of higher quality than that of conventionally raised hens.
When frying chicken skin, it is best to use healthy oils with a high smoke point, such as avocado oil, olive oil, tallow, or lard. These oils are less likely to be oxidised when heated, which can damage them. Additionally, frying chicken skin increases its fat content and calorie count due to the oil used. Therefore, it is recommended to eat chicken skin in moderation and to source it from good suppliers.
If you are concerned about the added fat and calories from frying, there are alternative methods to prepare chicken skin. One option is to bake the chicken skin, creating a snack similar to pork rinds. Another method is to crisp the chicken skin in the oven before frying, reducing the need for double frying.
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Frying oils to use and avoid
When it comes to frying oils to use and avoid on a keto diet, it's important to consider both the type of oil and the preparation method. Here are some insights to guide you:
Frying Oils to Use
- Avocado oil is a recommended choice for frying keto-friendly foods. It is considered a healthy fat and pairs well with various dishes.
- Olive oil is another excellent option for keto dieters. Opt for high-quality extra virgin olive oil from trusted brands like California Olive Ranch, Cobram Estate, or Lucini.
- Coconut oil, especially refined coconut oil, is suitable for keto cooking, including frying. However, it has a relatively low smoke point, so be mindful of that when cooking at high temperatures.
- Animal fats, such as bacon fat, beef tallow, and butter, are suitable for keto frying. They impart a unique, meaty flavor and are stable at high temperatures.
- Palm oil, specifically Certified Sustainable Palm Oil (CSPO), is a healthy option for keto frying. It is rich in vitamins A and E and has a high smoke point, making it ideal for high-heat cooking.
- MCT oil is versatile and can increase ketone levels, but it is not suitable for high-heat cooking. Use it as a dressing, drizzle, or in keto smoothies.
Frying Oils to Avoid
- Industrial seed oils, such as canola and peanut oil, are generally discouraged on the keto diet due to their potential inflammatory effects and adverse health outcomes.
- Vegetable oils are also thought to be more inflammatory, so they are best avoided.
- While dairy products like ghee are keto-friendly, those with dairy allergies should be cautious as it may contain traces of dairy proteins.
- Artificial fats, such as margarine, should be avoided.
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Chicken breading alternatives
When it comes to the keto diet, it's important to remember that the preparation process and ingredients used are key. Fried chicken can be part of a keto diet, but it's best to fry it in healthy oils such as avocado or olive oil and avoid unhealthy oils. If you're looking for a crispy breading alternative for your fried chicken, here are some options that can add texture and flavour while keeping it keto-friendly:
Almond or Coconut Flour
Almond flour is a popular choice for keto recipes as it is gluten-free and has a nutty taste and coarse texture. Coconut flour is also a low-carb option that can be used for breading. Both of these flours can be used as a binder or topping and will give your fried chicken a crispy coating.
Crushed Nuts
Crushed nuts, such as almonds, walnuts, or hazelnuts, can be used as a breading alternative. They provide a crunchy texture and some good fats. However, they burn quickly, so it's important to mix them with other flours or panko to prevent burning and bitter flavours.
Seeds
Various seeds, such as chia seeds, sunflower seeds, sesame seeds, flax seeds, or poppy seeds, can be used as a breading alternative. They add a slightly sweeter taste to your fried chicken and can be used as a binder or coating.
Riced Cauliflower
Riced cauliflower is a low-carb, grain-free, nut-free, and gluten-free option that works well for breading chicken. It gives a crispy texture, especially if you roast the cauliflower first. However, it is not suitable as a binding ingredient due to its high moisture content.
Pork Panko
Panko, or Japanese breadcrumbs, can be used to create a finer crumb with a crispy texture. They can be seasoned with salt and pepper to add flavour to your fried chicken.
Remember, when using these breading alternatives, you can still fry your chicken in a healthy oil like avocado oil to keep it keto-friendly.
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Keto-friendly restaurants
Eating out on a keto diet can be challenging, but some restaurants cater to restricted carbohydrate diets. Ruggles Black in Houston, for example, is a paleo keto-friendly restaurant that offers farm-to-table keto, paleo, and traditional options, all sourced locally and ethically. They have keto drinks, keto cheesecake, keto bread, keto wings, and more.
Some fast-food restaurants also offer keto-friendly options. For instance, you can order meals in a bowl or protein-style at most fast-food restaurants to avoid the carbs in tortillas and buns. Starbucks also has a bunch of keto-friendly drink options.
When eating out on a keto diet, it's important to be mindful of the ingredients and cooking methods used to prepare your food. For example, fried chicken can be keto-friendly if it is cooked in healthy oils such as avocado or olive oil and is not breaded. However, if it is fried in unhealthy oils or breaded, it is no longer keto-friendly. So, when ordering fried chicken at a restaurant, be sure to ask about the preparation methods and request any necessary modifications.
Additionally, when ordering keto-friendly meals at restaurants, it is important to be clear about your requirements. Specify that you do not want any sauces, ketchups, or other condiments that may contain carbohydrates. It is also helpful to look for restaurants that offer low-carb options or are specifically keto-approved establishments. By doing so, you can ensure that you stay on track with your keto goals while still enjoying the convenience and variety of eating out.
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Calories and health concerns
Fried chicken can be incorporated into a keto diet, but it is important to be mindful of the calories and health concerns associated with it.
Firstly, the calorie content of fried chicken can be high, especially when the skin is included. An ounce of fried chicken skin contains around 142 calories, which is significantly more than the approximately 40 calories in a cup of unfried chicken with skin. While the skin adds flavour and moisture to the meat, it also increases the overall calorie count of the dish.
The health concerns surrounding fried chicken are primarily related to the cooking method and the quality of the ingredients used. Frying chicken in unhealthy oils, such as vegetable oil, can be detrimental due to oxidation. Using healthy oils with a high smoke point, such as avocado oil, olive oil, tallow, or lard, is recommended for keto-friendly fried chicken.
Chicken skin has been a subject of debate in the nutritional world. When eaten in moderation, unbreaded chicken skin from good sources is a source of healthy, unsaturated fats and should not be considered detrimental. It also contains collagen and provides additional protein. However, critics argue that chicken skin is high in fat and calories, and frying it increases its fat content due to the absorption of oil.
To minimise health concerns and manage calorie intake while enjoying fried chicken on a keto diet, it is advisable to use healthy oils, avoid breading, and opt for high-quality chicken sources. Baking or air frying chicken can also reduce the amount of added fat from oil absorption during frying. Additionally, choosing grilled chicken over fried options at restaurants can be a healthier alternative.
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Frequently asked questions
Yes, you can eat fried chicken on a keto diet, but it depends on the preparation process. Fried chicken cooked in unhealthy oils or breaded in mass-produced flour is not keto-friendly.
To make keto-friendly fried chicken, use healthy oils such as avocado, olive, or coconut oil. Avoid breading the chicken to reduce carbs and fry it without flour.
Yes, you can eat fried chicken with the skin on while on a keto diet. The skin adds flavour and crispiness to the dish. However, frying chicken skin increases its fat content and adds calories, so it should be consumed in moderation.
Yes, grilled chicken is a keto-friendly alternative to fried chicken. You can also try baking chicken skins as a low-carb snack or using keto-friendly breading ingredients such as almond or coconut flour.
To incorporate fried chicken into your keto diet, prepare it at home using healthy oils and avoid breading. Choose keto-friendly chicken products by reading the ingredient list, or order from restaurants that offer low-carb options.
