Keto-Friendly Breading: Is Breaded Chicken Allowed On Keto?

Chicken is a staple in many diets, but can it be enjoyed breaded while on keto? The answer is yes, and there are several ways to achieve this. One popular method is to use almond flour instead of breadcrumbs, which keeps the dish low-carb and keto-friendly. The almond flour provides a crispy texture without the need for deep frying, making it a healthier option. Parmesan cheese is another key ingredient, adding a delicious Italian flavour and a golden crust. Chicken breasts are ideal for this recipe as they cook quickly and provide a flat surface for the breading to stick to. Simply coat the chicken in an egg wash, then dip it into the almond flour and parmesan mixture. For added flavour, season the chicken with Italian seasoning, garlic powder, salt, and pepper. Fry or air fry until golden brown and crispy, and enjoy!

Keto breaded chicken cutlets

Ingredients:

• 1 1/2 pounds thinly sliced chicken breast
• 1/2 cup grated Parmesan
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• Ghee or avocado oil, for frying
• Lemon wedges, for serving
• Almond flour
• Eggs

Method:

• Pound the chicken slices between 2 sheets of plastic wrap with a meat mallet to a thickness of 1/4 inch if they are thicker than that.
• Lay out the chicken on a baking sheet or plate and sprinkle with salt and just enough almond flour to lightly coat both sides.
• Beat the eggs in a wide shallow bowl. In another wide, shallow bowl, mix the remaining almond flour with the Parmesan, paprika and garlic powder.
• Dip the chicken in the eggs to coat. Let the excess drip off, then coat thoroughly in the almond flour-Parmesan mixture. Return to the baking sheet or plate and repeat with the remaining chicken.
• Heat 1/4 inch of ghee or avocado oil in a large skillet over medium-high heat until hot but not smoking.
• Add half the chicken and cook until golden on one side, about 3 minutes. Flip and cook until golden on the other side, another 3 minutes.
• Transfer to a paper towel-lined plate and repeat with the remaining chicken, adding more ghee or oil if needed.
• Serve with lemon wedges.

Air fryer almond flour breaded chicken

Ingredients:

• Chicken breasts
• Almond flour
• Parmesan cheese
• Eggs
• Olive oil or avocado oil
• Salt
• Black pepper
• Garlic powder
• Onion powder
• Paprika

Method:

• Start by preparing your chicken breasts. You can use the whole breast, or slice it in half horizontally to make thinner cutlets. Pounding the chicken breast to an even thickness of about 1/3 inch is ideal.
• Season the chicken with salt and pepper.
• Prepare your dredging station. In one bowl, beat the eggs. In another bowl, mix together the almond flour, parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
• Dip the chicken into the egg mixture, then coat it with the almond flour mixture. Repeat this process for all the chicken pieces.
• Preheat your air fryer to 390-400 degrees Fahrenheit. Spray the air fryer basket with cooking spray to prevent sticking.
• Place the chicken in the air fryer basket, leaving space between each piece to allow for even cooking and crisping. Spray the tops of the chicken with cooking spray.
• Air fry for 10-12 minutes, or until the chicken reaches an internal temperature of 165 degrees Fahrenheit. Flip the chicken halfway through the cooking time.
• Serve immediately. For an extra touch of flavor, squeeze some lemon juice over the chicken before serving.

Tips:

• It is important to use a meat thermometer to check the internal temperature of the chicken to ensure it is cooked properly.
• You can also bake the chicken in the oven at 400 degrees Fahrenheit for about 20 minutes, or until the chicken is cooked through.
• If you want to add more spice to your chicken, try adding a touch of cayenne pepper to your dredging mixture.
• If you don't have an air fryer, you can also make this recipe in the oven or on the stovetop.

Enjoy your delicious and crispy keto-friendly breaded chicken!

Keto chicken tenders

Ingredients

• Chicken – chicken tenderloin, chicken breast, or chicken thighs.
• Pork rinds – crushed pork rinds, also known as pork panko, are used for breading and help keep the carb count low.
• Almond flour – acts as a binder and helps absorb moisture from the egg wash. It also provides a crunchy texture.
• Egg – creates a binder to help the breading stick to the chicken.
• Parmesan cheese – grated or powdered parmesan cheese helps create a crispy crunch.
• Butter – brushed on the chicken to ensure a crispy breading.
• Spices – garlic powder, onion powder, paprika, Italian seasoning, and garlic salt add flavour to the tenders.

Method

• Prepare the chicken by slicing chicken breasts or thighs into thin strips.
• Set up an assembly line with the egg wash, flour/cheese mixture, and a baking sheet.
• Dip the chicken strips into the egg wash, then coat them with the flour/cheese mixture.
• Place the breaded chicken strips on the baking sheet.
• Brush the chicken with melted butter.
• Bake in the oven at 425 degrees Fahrenheit for 15-25 minutes, or until the chicken is cooked through.
• Alternatively, cook in an air fryer at 390 degrees Fahrenheit for 8-10 minutes, flipping halfway through.

Tips

• Use a large pan or air fryer to ensure the tenders don't touch, as this will help them get perfectly crispy.
• Bread the tenders evenly, using your hands if needed, to ensure a solid breading.
• For extra crispiness, double-dip the tenders in the egg wash and flour mixture before baking.
• These tenders are customizable and can be made spicier by adding cayenne pepper or chilli powder to the breading.
• They can also be frozen before or after cooking for extra convenience.

Keto fried chicken

Ingredients:

• Chicken breasts, thighs, drumsticks, or tenders
• Salt and pepper
• Eggs
• Heavy cream
• Almond flour
• Keto breadcrumbs
• Parmesan cheese
• Garlic and onion powder
• Oil for frying (co: 3,5>avocado, safflower, or peanut oil)

Method:

• Pat the chicken dry and season with salt and pepper.
• Dip the chicken in a mixture of whisked eggs and heavy cream, then coat with almond flour, crushed pork rinds, and parmesan cheese.
• Fry the chicken until golden brown and place on a wire rack to drain excess oil.
• Alternatively, bake in the oven at 200C/400F for 35-40 minutes or air fry at 200C/400F for 20 minutes.

Tips:

• For a keto-friendly alternative to buttermilk, mix heavy cream with a teaspoon of lemon juice or apple cider vinegar.
• Use a candy/oil thermometer to monitor the oil temperature when frying.
• Check the internal temperature of the chicken to ensure it is cooked through (165F/75C).
• Reheat in the oven, on the stovetop, or using an air fryer (avoid microwaving to prevent a soggy crust).

Crispy parmesan-crusted chicken breasts

Ingredients:

• 1 lb chicken breasts (2-3 chicken breasts)
• 1 teaspoon Italian seasoning, or seasoning of choice
• 1/2 teaspoon garlic powder
• Pinch of salt and pepper
• 1 cup grated or zested parmesan cheese
• 1/2 cup almond flour, or panko breadcrumbs
• 3 tablespoons olive oil, or butter or oil of choice

Method:

• Lay the chicken breasts out on a cutting board and cut in half horizontally. Generously season with Italian seasoning (or seasoning of choice), garlic powder, salt, and pepper; Set aside.
• Combine the parmesan cheese and almond flour in a medium shallow bowl. In another bowl, whisk the eggs.
• Dip the chicken breasts into the egg mixture then into the parmesan mixture. Shake off the excess breading. Repeat until all the chicken cutlets are covered.
• Heat oil or butter in a large non-stick heavy-duty pan. Add chicken cutlets in a single layer and cook for 5-6 minutes on each side, until golden and crispy. Be sure not to flip until the parmesan is golden on the first side or it will slide off. Repeat with remaining chicken cutlets.

Tips:

• This recipe works best with freshly grated parmesan or the store-bought kind that is grated into little strips. Pre-grated parmesan will yield a thin crust.
• If you'd like a super crispy crust, you can opt for panko breadcrumbs (note that these are not low-carb).
• Chicken breasts are best for this recipe as they are flat and cook quickly.
• You can get creative with the seasoning, but Italian seasoning, garlic powder, salt and pepper work well with the parmesan.
• You can cook the chicken in olive oil, butter, or a mixture of both, or use your favourite type of oil.
• This chicken goes great in a melt, in a wrap, on mashed potatoes or rice. For keto/low-carb diets, serve on a salad, with a side of cauliflower mash, steamed veggies, or with dipping sauces.

Frequently asked questions