Frying Food The Keto Way: Tips And Tricks

Frying food is a great way to add some extra fat to your meals, which is important on the ketogenic diet. But what oils can you use for frying on keto? And what foods can you fry?

Oils for Frying on Keto

Lard, tallow, and coconut oil are great fats to use for frying on keto, but they can be expensive and they solidify at room temperature, so you need to use a specific type of deep fryer with them. Peanut oil is a more affordable alternative, but it's not as nutritious. You should avoid using extra virgin olive oil, flaxseed oil, and other vegetable oils like soybean, sunflower, and corn oil for frying, as they oxidize and form free radicals at high temperatures.

Foods to Fry on Keto

Meat, vegetables, and nuts can all be fried as part of a ketogenic diet. Chicken wings, bacon, and jalapeno poppers are popular keto-friendly fried foods. You can also fry vegetables like cauliflower and onions, but be aware that they may not go crispy in the same way as potatoes.

Choose the right oil for frying

The best oils for frying keto foods are those with a high smoke point. The ideal frying temperature is between 170°C/340°F and 190°C/375°F. Oils with a lower smoke point will cause the food to soak up oil, while those with a higher smoke point will burn the food before it is cooked through.

Tallow

Tallow is rendered beef fat and is perfect for a ketogenic diet. It has a high smoke point of 400°F/250°C and is high in Vitamin D, antioxidants, and omega-3s, which have been proven to reduce incidences of heart disease and protect against cancer. Tallow is also high in vitamins A, D, E, and K. It has a near 1:1 ratio of monounsaturated and saturated fats, making it great for LCHF cooking.

Lard

Lard is rendered pig fat and is considered the second-best option for deep frying and shallow frying. It has a slightly lower smoke point than tallow at 374°F/190°C. Lard is also high in oleic acid, which is found in olive oil and is known to lower LDL (bad) cholesterol. It is flavourless and relatively inexpensive.

Peanut Oil

Peanut oil is the most popular and cost-effective option for deep frying. However, its nutrition profile isn't as good as tallow or lard. Peanut oil has a very high smoke point of about 450°F/230°C and can be used multiple times as it does not absorb flavours from the food being cooked. It has a neutral taste and is quite affordable.

Coconut Oil

Coconut oil can be used for deep frying, but it is expensive and has a strong flavour. It is very high in saturated fats and has a high smoke point. It is excellent for ketogenic and LCHF diets and can also be used for skin and hair moisturising.

Oils to Avoid

Oils with a lower smoke point, such as extra virgin olive oil and flaxseed oil, are not suitable for deep frying as they oxidize and form free radicals at high temperatures. Oils high in processed polyunsaturated fats and omega-6 fatty acids, such as sunflower oil, soybean oil, and corn oil, are also best avoided.

Pick a suitable deep fryer

When choosing a deep fryer for a keto diet, there are a few things to consider. Firstly, you need to ensure that the deep fryer is compatible with the type of oil or fat you plan to use. Some deep fryers use immersion heating elements, which are not suitable for fats that solidify at room temperature, such as lard, tallow, or coconut oil. Instead, opt for a fryer that resembles a crockpot or rice cooker, with the heating element sealed or located underneath the unit, so that no fat or oil comes into contact with it. The DeLonghi Deep Fryer is a popular choice for those following a keto diet as it meets these requirements and is easy to clean.

Another factor to consider is the smoke point of the oil or fat you will be using. The smoke point refers to the temperature at which an oil starts to burn and smoke, and oils with higher smoke points are better for deep frying. Oils with lower smoke points will cause the food to soak up oil if cooked at lower temperatures, and will burn the food if cooked at higher temperatures. For deep frying, it is recommended to use oils with smoke points above 350°F/176°C. Examples of oils with high smoke points include avocado oil (520°F/271°C), peanut oil (450°F/232°C), ghee (485°F/252°C), tallow (400°F/204°C), and lard (374°F/190°C).

In addition to the type of oil and smoke point, other features to look for in a deep fryer include a lid to prevent splatter, a spout for easy draining and cleaning, and filters to keep the oil clean.

Prepare keto-friendly foods for frying

Frying keto-friendly foods is all about choosing the right oil and the right foods to fry.

Oils

The best oils for frying keto foods are those with a high smoke point. This is because the ideal frying temperature is between 170°C/340°F and 190°C/375°F. Oils with a lower smoke point will cause the food to soak up oil, and those with a higher smoke point will burn the food before it is cooked through.

The best oils for frying include:

• Tallow (rendered beef fat)
• Lard (rendered pig fat)
• Peanut oil
• Coconut oil

You should avoid using oils that solidify when cool, such as lard, tallow, and coconut oil, in deep fryers with submersible elements.

Foods

When it comes to choosing foods to fry, you have a variety of keto-friendly options.

Meat

Meat is a staple of the keto diet, and frying is a great way to prepare it. You can fry bacon, chicken wings, and chicken tenders. You can also bread your meat using keto-friendly alternatives to traditional flour and breadcrumbs. For example, you can use pork rinds, crushed into a breadcrumb-like consistency, or almond flour to coat your meat before frying.

Vegetables

When choosing vegetables to fry, opt for low-carb, above-ground veggies. Some keto-friendly vegetables that can be fried include cauliflower florets and onion slices.

Dairy

Full-fat dairy is another important component of the keto diet. Cheese, in particular, can be fried to create a crispy texture. For example, you can create cheese crisps by frying shredded cheese in a pan.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and can be roasted or fried. Just be mindful of their carbohydrate content and try to choose fattier, lower-carb options like macadamia nuts and brazil nuts.

Tips

When frying keto foods, keep in mind that the oil you use and the temperature of your fryer can make a big difference in the final product. Experiment with different oils and temperatures to find the combination that works best for the food you are frying. Additionally, be mindful of the amount of oil that your food absorbs during frying and account for this in your macros.

Cook at the right temperature

Frying foods is a great way to add some extra fat to your meals on a ketogenic diet. However, it is important to cook at the right temperature to ensure your food is cooked properly and safely.

The ideal frying temperature for keto-friendly foods is between 170°C/340°F and 190°C/375°F. Cooking at a lower temperature will cause your food to absorb more oil, resulting in greasy and soggy food. On the other hand, frying at a higher temperature can burn the exterior of your food before the inside is cooked through.

To achieve the best results, it is recommended to set your deep fryer at around 180°C/355°F. This temperature range will ensure your food is cooked evenly and thoroughly without excess oil absorption.

It is also important to choose an oil with a high smoke point for deep frying. Oils like peanut oil, tallow, and lard are suitable for deep frying as they have high smoke points and do not solidify at room temperature.

Additionally, consider the price and quantity of oil required for deep frying. Deep frying requires a large volume of oil, so choose an option that is cost-effective and practical for your needs.

By following these temperature guidelines and choosing the right oil, you can ensure your fried keto meals are cooked to perfection!

Clean your fryer

Cleaning a fryer is important to prevent appliance malfunction and to avoid rancid oil. Here is a step-by-step guide on how to clean your fryer:

Supplies:

• Non-stick pan scraper or plastic putty knife
• Sponge
• Container for the frying oil
• Baking soda (optional)

Steps:

• Unplug the fryer and let it cool down completely.
• Remove the fryer basket and soak it in hot water with a few drops of dish soap.
• Drain the cooled oil into a container, such as a jar or bottle, and dispose of it or save it for reuse if it's not too old.
• Wipe down the frying basin with a damp paper towel. Use a silicone spatula or scraper to remove any stubborn, caked-on bits.
• Fill the basin with water up to the maximum oil line and add a few drops of dish soap.
• Plug the fryer back in and turn it on to bring the soapy water to a boil. Let it boil for 10-15 minutes, or up to 30 minutes if it's very dirty.
• While the water is boiling, wash and rinse the fryer basket.
• Once the water has boiled, turn off the fryer, unplug it, and let the water cool for about 30 minutes.
• Drain the water and rinse the basin with warm water.
• Dip a sponge or soft-bristled brush in warm, soapy water and scrub any remaining oil. For stubborn areas, apply a paste of baking soda and water and scrub again.
• Rinse the fryer thoroughly and wipe it dry with paper towels or cloth towels.
• Rinse and reinsert the frying basket into the appliance.

Tips:

• Clean your fryer after each use, especially if you use it frequently.
• Choose an oil with a high smoke point, such as peanut, canola, or safflower oil.
• Keep track of how many times you reuse the oil and change it regularly.
• Ensure your food is dry before placing it in the fryer to avoid oil splatter.
• Don't overcrowd the fryer, as it can lower the oil temperature and make food greasy.

Frequently asked questions