Coating Chicken With Pork Rinds: A Keto-Friendly Guide

Coating chicken with pork rinds is a great way to make the dish keto-friendly. The process involves crushing pork rinds into a breading, seasoning the chicken, dipping it in an egg wash or heavy cream, and then coating it with the pork rind mixture. This method can be used to make a variety of keto chicken dishes, including chicken tenders, nuggets, and cutlets. The chicken can be baked in the oven or cooked in an air fryer, resulting in a crispy and juicy dish that is perfect for those following a keto diet.

How to crush pork rinds for breading

To crush pork rinds for breading, you can use a food processor, a rolling pin, or a meat mallet.

If you want to use a food processor, first preheat your oven to 300°F. Spread the pork rinds evenly over a baking sheet and bake them for 10 minutes to reduce the residual water content. Then, add them to the food processor and pulse until they are in small pieces. Run the processor continuously until they turn into a powder.

If you don't want to use a food processor, you can place the pork rinds in a Ziploc bag and crush them with a rolling pin or meat mallet. This method will leave some larger pieces, which can add texture to your breading.

Once you have crushed your pork rinds, you can mix them with seasonings and parmesan cheese to create a breading for chicken or other dishes.

How to coat chicken with mayo and pork rinds

Ingredients

• Chicken breasts
• Pork rinds
• Mayo
• Seasonings of your choice (e.g. garlic powder, cayenne pepper, paprika, onion powder)
• Optional: eggs, heavy cream, olive oil, coconut oil, parmesan cheese, salt and pepper

Method

• Prepare your chicken breasts by slicing them into your desired shape and size—you can make chicken tenders, nuggets, or cutlets.
• Pat the chicken pieces dry with a paper towel.
• Prepare your breading by crushing the pork rinds. You can do this by pulsing them in a food processor until they reach the desired consistency, or you can crush them manually inside a Ziploc bag using a rolling pin, which will result in larger crumbs and add texture to your crust.
• If you'd like, you can season your pork rind crumbs with spices and/or parmesan cheese.
• In a separate bowl, prepare your mayo coating. You can also add seasonings to the mayo if desired.
• Dip each piece of chicken in the mayo, shaking off any excess, and then press it into the pork rind crumbs, ensuring the chicken is entirely coated.
• Place the coated chicken pieces on a prepared baking sheet or tray.
• Bake in the oven at around 400°F for 20-25 minutes, or until the chicken is cooked through and the coating is golden and crispy. You can also cook the chicken in an air fryer or pan-fry it.
• Enjoy your crispy, juicy, keto-friendly chicken!

Tips:

• If you want to ensure an extra crispy crust, you can double-dip the chicken by coating it in the mayo and pork rind crumbs twice.
• If you prefer, you can use eggs or heavy cream instead of mayo to coat the chicken before breading.
• If pan-frying, heat oil in the pan first and let the chicken cook until almost burning to ensure a crispy crust.
• If baking, elevate the chicken on a cooling rack above the baking sheet to help it crisp evenly.
• Flip the chicken halfway through cooking to ensure even browning.
• If desired, you can broil the chicken for the last 2 minutes of cooking time to add extra crispness to the coating.

How to cook keto chicken in an air fryer

Ingredients

• Chicken breasts
• Pork rinds
• Parmesan cheese
• Olive oil
• Coconut oil
• Eggs
• Spices (e.g. salt, pepper, paprika, garlic powder, onion powder, cayenne)
• Cooking spray (optional)

Method

• Cut the chicken breasts into thin slices or bite-sized pieces.
• Prepare your breading station by crushing the pork rinds and combining them with the parmesan cheese and spices in a shallow bowl.
• In a separate bowl, whisk an egg or two, or use heavy cream if you prefer.
• Dip each piece of chicken into the egg/cream, then into the pork rind mixture.
• For a crispier texture, place the coated chicken in the fridge for at least an hour.
• Lightly grease the air fryer basket and arrange the chicken in a single layer. Spray with cooking spray for a golden, crispy texture.
• Cook at 400°F for 10-20 minutes, flipping halfway through, until the chicken is crispy and golden brown, and the internal temperature reaches 165-170°F.

Tips:

• For a thicker crust, double-dip the chicken in the egg/cream and pork rind mixture.
• If you don't have an air fryer, you can bake the chicken in the oven at 400-425°F for 10-25 minutes, or until golden brown and crispy.
• You can also pan-fry the chicken on a medium-high heat stove, letting each side cook until almost burnt, then turning the heat to low and cooking for about 6-7 minutes per side.
• To lower the calories, use less chicken and oil.
• For a keto-friendly side dish, try cauliflower mashed potatoes.

How to cook keto chicken in the oven

Ingredients

• Chicken breasts
• Pork rinds
• Parmesan cheese
• Spices (salt, pepper, cayenne, paprika, garlic powder, onion powder, dried thyme)
• Eggs
• Olive oil
• Coconut oil

Method

• Preheat your oven to 350-400°F.
• Cut the chicken breasts into thin slices or bite-sized pieces.
• Place a piece of plastic wrap over the chicken and pound to a ¼” thickness.
• Pat each piece of chicken dry with a paper towel.
• Season the chicken with salt, pepper, and cayenne.
• Crush the pork rinds into fine crumbs using a food processor or by placing them in a Ziploc bag and crushing with a rolling pin.
• Combine the crushed pork rinds with Parmesan cheese and spices (except for the egg) in a shallow bowl.
• In a separate bowl, whisk an egg.
• Dip each piece of chicken in the egg, shake off the excess, and then press into the pork rind mixture. Ensure the chicken is entirely coated.
• Place the coated chicken on a baking sheet lined with parchment paper or a greased rack.
• Bake for 30 minutes, then flip the chicken and bake for an additional 10-15 minutes, or until golden brown and crispy.
• Serve with your favorite dipping sauce, such as sugar-free ketchup or BBQ sauce.

Tips:

• You can also use heavy cream or mayonnaise instead of egg to coat the chicken.
• For a crunchier coating, use coarser pork rind crumbs.
• If the coating doesn't crisp up in the oven, try turning on the broiler for the last 2 minutes of cooking time.
• You can also cook the chicken in an air fryer or pan-fry it for a crispier texture.

How to make a low-carb honey mustard dipping sauce

Ingredients:

• 1/2 cup mayonnaise
• 1 tablespoon apple cider vinegar
• 1 tablespoon yellow mustard
• 2 teaspoons Dijon mustard
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 18 drops liquid Stevia or 6 drops EZ Sweetz (or 2 packets of Stevia)
• 1 tablespoon honey (optional)

Instructions:

• Mix all the ingredients together in a small bowl.
• Refrigerate for 2 hours before serving cold.

This sauce is perfect for dipping your keto chicken or as a salad dressing. Enjoy!

To coat your chicken with pork rinds for keto, follow these steps:

• Preheat your oven to 350 degrees Fahrenheit.
• Slice your chicken breasts into thin slices and place them between pieces of plastic wrap. Pound the chicken to a 1/4-inch thickness.
• Pat each piece dry with a paper towel, then season with salt, pepper, and cayenne.
• Prepare your breading by pulsing pork rinds with Parmesan cheese, paprika, and onion powder in a food processor until you have a fine breading. Spread this on a large plate.
• Whisk an egg in a separate bowl.
• Dip each piece of chicken in the egg, shake off the excess, and then press into the breading. Make sure the chicken is entirely coated before placing it on a parchment paper-lined sheet tray.
• Bake for 30 minutes, then flip the chicken and bake for an additional 10-15 minutes until done and crispy.

Your keto-friendly, pork rind-crusted chicken is now ready to be served with your low-carb honey mustard dipping sauce!

Frequently asked questions