Air-Fried Chicken Keto: Healthy, Delicious, And Nutritional?

Air-fried chicken is a great option for those on a keto diet. While regular fried chicken is breaded with high-carb wheat flour, keto-friendly alternatives include almond flour, coconut flour, crushed pork rinds, and parmesan cheese.

To make keto-friendly air-fried chicken, coat the chicken pieces in a dredging mixture of your choice, dip them in an egg wash, and then coat them again in your chosen breading. Spray the chicken with cooking spray and cook in the air fryer for 10-20 minutes at around 350°F, or until the internal temperature reaches 165°F.

This method yields juicy, tender chicken with a crispy, golden coating, and is a great way to enjoy a keto-friendly version of a classic comfort food.

Keto-friendly breading

Regular fried chicken is not keto-friendly due to the high-carb wheat flour used in the breading. However, you can easily make it keto-friendly by using low-carb breading alternatives. Here are some options for keto-friendly breading:

Almond Flour

Almond flour is a popular choice for keto breading as it is low in carbs and has a nutty flavour. It can be used as a direct replacement for wheat flour in many recipes. When combined with other ingredients like parmesan cheese and seasonings, it creates a delicious and crispy coating for fried chicken.

Pork Rinds

Pork rinds are another great option for keto breading. They are essentially deep-fried pork skin, which makes them high in fat and virtually carb-free. You can crush them into a fine powder and use them as a breading for chicken or other meats. They add a crunchy texture and a savoury flavour to your dish.

Coconut Flour

Coconut flour is a gluten-free, low-carb alternative to wheat flour. It has a slightly sweet flavour and a fine texture, making it perfect for breading. When combined with eggs and other ingredients, it forms a crispy coating for fried chicken.

Parmesan Cheese

Finely grated parmesan cheese can also be used as a keto-friendly breading. It adds a salty, savoury flavour to the chicken and helps create a crispy texture. You can mix it with other ingredients like almond flour or pork rinds to create a delicious breading mixture.

Other Options

Other options for keto-friendly breading include crushed low-carb tortilla chips, lupin flour, and arrowroot powder. You can also experiment with different combinations of the above-mentioned ingredients to create your own unique breading mixture.

Remember, when breading chicken or any other food item, it is important to use one hand for wet ingredients (like eggs) and the other hand for dry ingredients (like flour) to avoid a mess.

Air fryer vs deep fryer

Air fryers and deep fryers are both kitchen appliances used for frying food. However, there are some key differences between the two, in terms of how they work, the results they produce, and their pros and cons.

How They Work

Deep fryers use large quantities of oil to cook food, completely submerging it to produce a crispy, golden texture. Air fryers, on the other hand, use air frying, a dry cooking method that emphasises water to create steam, resulting in a similar texture to deep-fried food.

Results

Deep-fried food will be crispier and fluffier, but air-fried food will have a better taste as the food will absorb more of the flavour and seasoning.

Pros and Cons

Deep fryers are messier, more time-consuming, and less healthy than air fryers, due to the large amounts of oil used. They are also cheaper and faster than air fryers, which typically cost $100 at an entry-level price. Air fryers are healthier, easier to clean, and more versatile, but can be more expensive and may take longer to cook food.

Both appliances have their pros and cons, but air fryers are generally a better option for home use, as they are healthier, easier to use, and more versatile. However, deep fryers are useful to have around, especially for cooking foods that cannot be cooked in an air fryer, such as wet batter-fried foods.

Chicken cuts

Chicken is a versatile protein that can be cooked in a variety of ways, making it a great option for keto dieters. Here are some cuts of chicken that are suitable for a keto diet:

Chicken Breasts

Chicken breasts are a lean cut of meat that can be cooked in various ways, such as grilled, baked, pan-fried, or in a slow cooker or air fryer. They are versatile and can be used in salads, casseroles, or as part of a keto-friendly chicken breast recipe like the ones listed below:

• Pan-Seared Chicken Breast
• Garlic Butter Chicken
• Baked Buffalo Chicken
• Spinach & Feta Stuffed Chicken Breast
• Chicken in Creamy Green Onion Sauce
• Asiago Chicken with Bacon Cream Sauce

Chicken Thighs

Chicken thighs are a great alternative to chicken breasts as they are less likely to dry out during cooking. They are also budget-friendly and can be cooked with the skin on for extra flavour and healthy fats. Here are some keto-friendly chicken thigh recipes:

• Thai Chicken with Satay Sauce and Broccoli
• Keto Chicken Fajita Bowl
• Lemon-Baked Chicken Thighs with Cauliflower Mash
• Keto Garlic Mushroom Chicken Thighs
• Crispy Keto Chicken Thighs with Lemon Butter Caper Sauce

Chicken Drumsticks

Chicken drumsticks are a great option for keto dieters as they are high in fat and protein. They can be cooked in an air fryer or oven and are perfect for keto-friendly breading. Here are some recipes to try:

• Keto Fried Chicken Drumsticks
• Roasted Chicken Legs and Cherry Tomatoes with Garlic Butter
• Keto Buffalo Drumsticks with Chili Aioli
• Crunchy Keto Chicken Drumsticks with Coleslaw

Chicken Wings

Chicken wings are a fun and tasty option for keto dieters. They are high in healthy collagen, fat, and flavour, making them a great party food. Here are some keto-friendly chicken wing recipes:

• Buffalo Chicken Wings
• Air Fryer Chicken Wings
• Crispy Chicken Wings with Garlic Yogurt Dip
• Keto Asian-Style Chicken Wings
• Keto Butter Chicken Wings

Ground Chicken

Ground chicken is a versatile option that can be used in a variety of keto-friendly recipes, such as meatloaf, meatballs, and pizza crust. Here are some recipes to try:

• Cheesy Stuffed Chicken Parmesan Meatloaf
• Keto Chicken Crust Taco Pizza
• Chicken Cacciatore Meatballs
• Chicken Piccata Meatballs

Whole Roasted Chicken

A whole roasted chicken is a great option for keto dieters as it provides a good amount of protein and healthy fats. It can be cooked in an air fryer or oven and is perfect for meal prep. Here are some keto-friendly whole roasted chicken recipes:

• Keto Peruvian Chicken with Green Sauce
• Instant Pot Whole Chicken with Gravy

Marinating the chicken

Firstly, select boneless, skinless chicken breasts that are around 6-8oz each. If you have larger chicken breasts, slice them in half horizontally for the best results.

For the marinade, you can use a variety of ingredients, but a common combination includes brown sugar, soy sauce, balsamic vinegar, olive oil, onion powder, garlic powder, crushed rosemary, lemon juice, salt, and pepper. You can also experiment with other herbs and spices, such as Cajun seasoning, cayenne pepper, or chilli powder, to add some heat.

Combine all the ingredients for the marinade in a shallow dish and whisk them together. Then, add the chicken breasts to the marinade, ensuring they are well coated. Cover the dish with plastic wrap and let the chicken marinate in the refrigerator for at least 30 minutes. However, for optimal results, it is recommended to marinate for a couple of hours or even overnight.

If you want even crispier skin, you can try a trick recommended by some chefs: after marinating, place the chicken on a plate and return it to the refrigerator for at least an hour before air frying. This additional step will help dry out the batter and give your chicken an extra crunchy texture.

Once the chicken has finished marinating, remove it from the marinade and discard the leftover marinade. Place the chicken breasts into the air fryer basket and let them come to room temperature before cooking. Preheat your air fryer to 350-400°F, and if your model requires it, preheat for about 5 minutes.

Spray the air fryer basket with a little non-stick cooking spray to prevent sticking. You can also brush on some additional marinade if desired. Add a twist or two of fresh ground black pepper and a pinch of salt to boost the flavour.

Now you are ready to air fry your chicken! Place the marinated chicken breasts into the air fryer basket and cook for 12-20 minutes, depending on their size. For an extra crispy crust, increase the temperature to 400°F for the last 3 minutes of cooking.

To ensure your chicken is cooked through, use an instant-read thermometer to check that the internal temperature has reached at least 165°F. Carefully remove the chicken from the air fryer and let it rest for about 5 minutes before serving. This resting period allows the juices to redistribute, resulting in juicy and tender chicken breasts.

Your keto-friendly, air-fried chicken is now ready to be enjoyed!

Cooking time and temperature

The cooking time and temperature for air-fried chicken will depend on the type of chicken being cooked, the size of the pieces, and the desired level of doneness. However, here are some general guidelines and tips to help ensure your keto air-fried chicken turns out perfectly:

For Chicken Breasts:

• Preheat your air fryer to around 380°F.
• Cook boneless chicken breasts for 10-15 minutes, flipping halfway through, until they reach an internal temperature of 165°F at their thickest point.
• For bone-in chicken breasts, follow a similar cooking process but increase the cooking time to 20-25 minutes.
• Always use a meat thermometer to check the internal temperature of the chicken to ensure it is cooked thoroughly.
• Avoid overlapping chicken breasts in the air fryer as this can lead to uneven cooking.

For Chicken Tenders/Strips:

• Preheat your air fryer to 350°F.
• Cook the chicken tenders for 12 minutes, then increase the temperature to 400°F for the last 3 minutes to brown the crust.
• Ensure the internal temperature of the chicken reaches 165°F to guarantee doneness.
• You can overlap chicken tenders slightly in the air fryer, but it is best to cook them in a single layer if possible.

For Chicken Drumsticks/Legs:

• Preheat your air fryer to 400°F.
• Cook the chicken drumsticks for 20 minutes, or until they reach an internal temperature of 170°F.
• For crispier chicken, spray the chicken with cooking spray before placing it in the air fryer.
• If your air fryer is unable to fit all the drumsticks in a single layer, cook them in batches to ensure even cooking.

For Chicken Wings:

• Preheat your air fryer to 360°F.
• Cook the chicken wings for 10 minutes, then rotate them and air fry for another 10 minutes.
• Continue cooking until the internal temperature reaches 165°F.
• You can also marinate the chicken wings in a mixture of almond milk and vinegar before breading and air frying for extra juiciness and flavor.
• If your air fryer basket is small, you may need to cook the wings in batches.

Tips for Optimal Cooking:

• Always ensure your chicken is thawed before air frying. If using frozen chicken, increase the cooking time accordingly and ensure it reaches the safe internal temperature.
• When breading chicken, set up a dredging station with separate bowls for the flour/seasoning mixture, eggs, and breading.
• Dredge each piece of chicken in the flour mixture, shake off the excess, then dip it in the egg, and finally coat it with the breading.
• For crispier chicken, place the breaded chicken in the refrigerator for at least an hour before air frying. This allows the batter to dry out and results in a crunchier texture.
• Lightly spray the air fryer basket with oil or cooking spray to prevent sticking and ensure even cooking.
• Always refer to your air fryer's user manual for specific instructions and guidelines, as cooking times and temperatures may vary slightly between models.

Frequently asked questions