Frying Chicken Keto-Style: A Tasty, Crispy Adventure

How to Fry Chicken on Keto

Fried chicken is a classic dish that is loved by many, but it is not typically keto-friendly. The good news is that there are some great keto-friendly substitutions for the flour and cornmeal that you might not have thought of!

Ingredients

You will need the following ingredients:

- Chicken (thighs, drumsticks, wings, or breasts)

- Pork rinds or almond flour

- Eggs

- Seasonings (garlic powder, cayenne pepper, paprika, salt, pepper, etc.)

Method

- Preheat your oven and prepare a baking sheet with parchment paper or foil and a baking rack.

- Pat dry your chicken pieces with paper towels and set aside.

- In a bowl, combine the dry ingredients (pork rinds or almond flour and seasonings).

- In a separate bowl, mix together the wet ingredients (egg, mayonnaise, hot sauce, and/or mustard).

- Dip each piece of chicken into the egg wash, then coat with the dry ingredient mixture.

- Place the breaded chicken on the prepared baking rack and bake until the chicken is cooked through.

Tips

- Use one hand for the wet ingredients and the other hand for the dry ingredients to prevent mess and clumping.

- You can also use an air fryer or deep fryer with keto-friendly oils like coconut oil, avocado oil, or lard.

- If you don't eat pork, you can substitute pork rinds with almond flour or almond meal.

Keto-friendly breading

The key to keto-friendly fried chicken is the breading. Traditional breading uses wheat flour, which is high in carbs and not keto-friendly. However, there are several keto-friendly substitutes that can be used to create a delicious, crispy, and golden brown breading.

Almond flour

Almond flour is a popular choice for keto breading as it is low in carbs and creates a crispy texture. It is important to use blanched almond flour, which has had the skins removed, as this will result in a whiter colour.

Parmesan cheese

Finely grated Parmesan cheese can be used in combination with almond flour to create a crunchy, golden brown breading. This combination works well and keeps the carb count low.

Pork rinds

Pork rinds are another great option for keto breading. They can be crushed into a powder-like texture and combined with various spices such as thyme, sea salt, pepper, oregano, garlic powder, and smoked paprika. This creates a crispy and flavourful coating.

Whey protein isolate

Whey protein isolate is a secret ingredient that can be used to create the ultimate keto-fried chicken breading. It sticks to the chicken and becomes super crispy when eaten. It is important to use an unflavoured isolate, as other types of whey protein may have added sugars or fillers.

Other options

Other options for keto-friendly breading include almond meal, coconut flour, and egg white powder.

Tips for success

When using keto-friendly breading, it is important to coat the chicken evenly and generously. This will ensure a crispy texture and help the breading to stick. It is also recommended to use a wire rack when baking the chicken, as this exposes all sides of the chicken to the heat and creates an even crisp.

Customisation

Feel free to experiment with different combinations of spices and seasonings to find your favourite flavour profile. You can also try using different cuts of chicken or even other types of meat and fish.

Nutritional benefits

Keto-friendly fried chicken can be a healthy option when made with the right ingredients. Pasture-raised eggs, garlic, and paprika are all ingredients that can boost heart health and improve immunity. Chicken is also an excellent source of protein, which can aid in weight management.

Cooking methods

There are several ways to cook keto-friendly fried chicken. The most common methods are deep frying, shallow frying, and baking.

Deep Frying

Deep frying is a popular method for cooking keto-fried chicken. This technique involves submerging the chicken pieces in hot oil, typically using a deep fryer. The oil temperature should be maintained between 140-180°C (280-350°F) to ensure the chicken cooks evenly without burning the coating. When deep frying, it is important to avoid overcrowding the fryer to prevent the oil temperature from dropping and allow the chicken to cook evenly.

Shallow Frying

Shallow frying is another option, where the chicken is fried in a shallow layer of oil in a pan. This method may require turning the chicken pieces to ensure even cooking. Some people also pre-fry the chicken and then finish cooking it in the oven to ensure it is cooked through.

Baking

Baking is a healthier alternative to frying, as it eliminates the need for excessive oil. To achieve a crispy texture when baking, it is recommended to use a wire rack placed over a baking sheet. This setup ensures even heat distribution and allows the hot air to circulate around the chicken. The oven temperature for baking keto-fried chicken is typically around 400°F, and the cooking time may vary depending on the size and type of chicken pieces.

Alternative Methods

In addition to the standard frying and baking methods, some people have also had success using an air fryer to cook keto-fried chicken. However, it is important to note that certain coatings, like whey protein isolate, may not work well in an air fryer as they require hot oil to activate.

Chicken cuts

Chicken Thighs

Chicken thighs are a popular choice for keto fried chicken due to their high fat content, which results in juicy and flavourful meat. They have a higher fat-to-protein ratio than chicken breasts, making them ideal for keto diets. Thighs also have a richer flavour and are less prone to drying out during cooking. When using chicken thighs, it is recommended to remove the bone and cut the meat into evenly sized pieces before coating and frying.

Chicken Breasts

Chicken breasts are a leaner option and are suitable for those who prefer white meat. They have a milder flavour and a firmer texture compared to thighs. When using chicken breasts for keto fried chicken, it is important to cut them into smaller pieces, such as nuggets or strips, to ensure even cooking and prevent drying out.

Chicken Wings and Drumsticks

Chicken wings and drumsticks are ideal for keto fried chicken as they have a higher fat content, which adds flavour and moisture to the dish. They also have a convenient shape that allows for easy coating and frying. Wings and drumsticks are usually cooked with the bone-in, adding to the overall flavour and presentation of the dish.

Boneless vs Bone-in

The choice between boneless and bone-in chicken cuts depends on personal preference and cooking method. Boneless cuts are easier to eat and provide more meat per piece, making them ideal for keto fried chicken strips or nuggets. On the other hand, bone-in cuts add flavour to the dish and are often preferred for oven-baked or grilled chicken.

Skin-on vs Skinless

The decision to keep the skin on or remove it is another factor to consider. Chicken skin is high in fat and adds flavour and crispness to the dish. However, removing the skin reduces the overall fat and calorie content, making it a better option for those watching their calorie intake.

Oil types

When frying chicken on keto, it's important to choose an oil with a high smoke point. Here are some of the best options:

Peanut Oil

Peanut oil is a popular choice for frying chicken. It has a high smoke point of 450°F (232°C), which makes it suitable for deep frying. It's also relatively inexpensive compared to other oils. However, it should be avoided by those with peanut allergies.

Avocado Oil

Avocado oil is a healthy option for frying chicken. It has a high smoke point of 500°F (260°C) and is rich in monounsaturated fats, which are believed to increase HDL ("good") cholesterol in the body. Refined avocado oil has an even higher smoke point of 520°F (271°C). However, avocado oil can be quite expensive.

Lard

Lard is another good option for frying chicken. It has a smoke point of 375°F (190°C) and is relatively inexpensive. It's made up of 60% monounsaturated fat, which is higher than butter, and is odourless and tasteless, making it suitable for various dishes.

Beef Tallow

Beef tallow is a type of fat rendered from beef fat. It has a high smoke point of around 420°F (215°C). However, it can be quite expensive to buy, but it can be made at home.

Coconut Oil

Coconut oil is a healthy saturated fat that is good for frying chicken. It has a smoke point of 350°F (175°C). However, it can be pricey depending on the brand and whether it's refined or extra virgin. It may also impart a strong coconut taste to the food.

When choosing an oil for frying chicken on keto, consider factors such as smoke point, health benefits, cost, and taste.

Dipping sauces

Sauces are a must on the keto diet to keep food interesting. Here are some dipping sauce ideas for fried chicken:

Keto Chick-Fil-A Sauce

This sauce is creamy, tangy, and slightly sweet. It's the perfect sauce to dip your chicken tenders in or spread over a chicken sandwich. You can make it with mayonnaise, BBQ sauce, keto honey, and mustard. You can also add a dash or two of liquid smoke for a smoky flavor.

Spicy Mayo

This sauce is perfect for adding a flavorful kick to your fried chicken. It's a simple mix of mayonnaise and sriracha. You can also add some lemon or lime juice, toasted sesame oil, ginger, garlic powder, or honey.

Fry Sauce

Fry sauce is a combination of ketchup and mayonnaise, with a few other ingredients. It's great for dipping French fries, onion rings, chicken nuggets, and more. You can also add some pickle juice or vinegar for extra flavor.

Low Carb Honey Mustard Sauce

A classic combination of honey and mustard is the perfect dip for keto chicken tenders.

Keto BBQ Sauce

A tangy and bold keto BBQ sauce is a great way to enjoy big barbecue flavor without all the sugar and carbs. It's perfect for burgers, pulled pork, and chicken.

Frequently asked questions