Buttermilk Fried Chicken: Keto-Friendly Comfort Food

Buttermilk fried chicken is a popular dish, but is it keto-friendly? The answer is yes, with some adjustments. Traditional fried chicken uses flour, cracker crumbs, panko, or breadcrumbs, which are high in carbs. However, keto-friendly alternatives like almond flour can be used to create a crispy coating that even non-keto eaters will enjoy.

To make keto buttermilk fried chicken, chicken pieces are soaked in a mixture of buttermilk and hot sauce, then coated in a mixture of almond flour and spices. The chicken is then fried in hot oil until crispy and cooked through. This dish is perfect for picnics, road trips, or any day of the week.

Some recipes for keto buttermilk fried chicken also include a keto buttermilk marinade made with heavy cream and vinegar, which gives the chicken a tangy flavor and helps the coating stick. The chicken can be baked in the oven or air-fried for a healthier option.

So, if you're following a keto diet, you don't have to miss out on fried chicken. With a few simple substitutions, you can enjoy this crispy and juicy dish anytime!

Keto buttermilk substitutes

Buttermilk is a fermented dairy product with a tangy and creamy taste. It is made by introducing bacteria to low-fat cow's milk and then heating the mixture. Buttermilk is not keto-friendly because it contains 12 grams of net carbs per 1-cup serving. However, there are several keto-friendly substitutes for buttermilk that you can use in cooking and baking. Here are some options:

Milk and Acid

• Milk and vinegar
• Milk and lemon juice
• Lactose-free milk and acid

Dairy and Water/Milk

• Sour cream and water or milk
• Plain yoghurt and water or milk

Other Substitutes

• Heavy whipping cream and vinegar
• Heavy whipping cream and lemon juice
• Heavy whipping cream and cream of tartar
• Unsweetened coconut milk and vinegar
• Unsweetened coconut milk and lemon
• Unsweetened coconut milk and cream of tartar
• Unsweetened almond milk and vinegar
• Unsweetened almond milk and lemon
• Unsweetened almond milk and cream of tartar

Whey Protein Isolate Mixture

Another option is to create a thick base using unflavoured whey protein isolate. Here is a recipe:

• Melt butter and whisk in the protein until thick and creamy
• Add water and heavy whipping cream and continue whisking until well incorporated
• Set aside and allow to cool and thicken

Tips

• If you are dairy intolerant, you can try non-dairy alternatives such as almond milk or coconut milk.
• Be aware of the nutritional content of dairy alternatives. Check the labels and choose options that are fortified with essential vitamins and minerals.

KFC-style keto fried chicken

Ingredients:

• Skin-on chicken (drumsticks, thighs, and breast pieces)
• Salt and pepper
• Eggs
• Heavy cream
• Almond flour
• Keto breadcrumbs
• Parmesan cheese
• Garlic and onion powder
• Oil for frying (avocado oil, safflower oil, or peanut oil)

Method:

• Pat the chicken dry and season with salt and pepper.
• Dip each piece of chicken in a mixture of whisked eggs and heavy cream, then in a mixture of almond flour, crushed pork rinds, and parmesan cheese.
• Fry the chicken pieces in oil at 180C/350F for 4-5 minutes on each side until golden brown and cooked through.

Tips:

• For an even crispier texture, double-coat the chicken by repeating the dipping process.
• If you don't want to deep-fry, you can bake the chicken in the oven at 200C/400F for 35-40 minutes or air fry at 200C/400F for 20 minutes.
• Check the internal temperature of the chicken with a meat thermometer—it should reach 75C/165F.

Oven-baked keto fried chicken

Ingredients

• Chicken: You can use any cut of chicken. This recipe works with chicken breast tenders, thighs, drumsticks, or a mix of cuts.
• Egg and Mayonnaise: This helps the breading stick to the chicken.
• Almond Flour: Do not substitute with coconut flour.
• Parmesan: Use the grated or powdered variety, not shredded.
• Spices: Garlic powder, onion powder, paprika, Italian seasoning, and black pepper.
• Butter: Use salted or unsalted butter, depending on your preference for sodium.
• Pork Rinds: Use plain pork rinds with only pork skins and salt as ingredients. Crush them into fine crumbs using a food processor or a rolling pin.

Method

• Preheat the oven to 400-425°F. Line a large baking sheet with foil or a silicone mat. You can also use a wire rack placed on a baking sheet to ensure even cooking and crispiness.
• Set up a breading station with two bowls. In one bowl, combine the egg and mayonnaise. In the other bowl, mix the almond flour, parmesan cheese, and spices.
• Cut the chicken into thin strips or pieces, similar to chicken tenders. This helps ensure even cooking.
• Dip each piece of chicken into the egg mixture, then dredge it in the keto-friendly coating. Repeat the breading process for extra crispiness.
• Place the breaded chicken on the prepared baking sheet. Brush the chicken liberally with melted butter.
• Bake for 15-20 minutes. Halfway through the cooking time, flip the chicken and brush the other side with melted butter, if desired.
• For even crispier chicken, finish under the broiler for 1-2 minutes, watching closely to avoid burning.
• Serve the keto oven-fried chicken with your choice of sides. Some suggestions include mashed cauliflower, low-starch sautéed veggies (spinach, broccoli, green beans), or roasted radishes.

Tips

• Do not overcrowd the pan. Leave space between the chicken pieces to ensure even cooking and crispiness.
• Use your hands to ensure the chicken is evenly coated with the breading.
• Flip the chicken halfway through the cooking time to ensure both sides are crispy.
• For a quicker and lower-calorie option, cook the chicken in an air fryer at 390°F for 5-8 minutes, flipping halfway through.

Air-fried keto fried chicken

Ingredients

• Chicken drumsticks
• Pork rinds
• Coconut flour
• Eggs
• Smoked paprika
• Garlic powder
• Dried thyme
• Olive oil cooking spray
• Sea salt
• Black pepper

Optional Ingredients

• Parmesan cheese
• Italian seasoning
• Lemon pepper seasoning
• Oregano
• Onion powder
• Cayenne pepper

Method

• Combine coconut flour, sea salt, and black pepper in a bowl.
• In a separate bowl, whisk eggs.
• In a third bowl, mix crushed pork rinds, smoked paprika, garlic powder, and thyme.
• Dredge chicken drumsticks in coconut flour, dip in eggs, and coat with pork rind mixture.
• Preheat the air fryer to 400°F.
• Lightly grease the air fryer basket and place the chicken inside. Spray with cooking spray.
• Air fry for 20 minutes, or until the internal temperature reaches 170°F.

Tips

• For extra flavor, add sauces such as hot sauce, sugar-free teriyaki sauce, or BBQ sauce.
• For a cheesy flavor, replace half of the crushed pork rinds with grated Parmesan cheese.
• For oven-baked keto fried chicken, preheat the oven to 425°F and bake for 25 minutes, then flip and bake for an additional 10-20 minutes.

Tips for extra crispy chicken

Marinate the chicken in buttermilk

The absolute key to getting tender and crispy fried chicken is using a buttermilk marinade. Marinating the chicken in (seasoned) buttermilk tenderises the meat and injects a huge amount of flavour. The slight acidity in buttermilk has the ability to tenderise the chicken without it becoming tough and chewy. Using buttermilk also helps the chicken go nice and flaky when you dredge it through the dry mix. As such, buttermilk is great for fried chicken because it a) increases the chance your chicken will come out soft and juicy and b) increases the chances of your chicken coming out crispy.

Let the chicken marinate for at least four hours

A minimum of four hours, a maximum of 24 hours. Personally, I very rarely marinate the chicken for less than 12 hours. Some recipes suggest a minimum of one hour, but from experience, you just don't get the same results. Some recipes also suggest the marinade stops being effective after four hours, but again, from experience, I tend to differ from this. Anyway, if you're going to the trouble of making fried chicken why risk it and shorten the marinating time!?

Use bone-in, skin-on chicken

This will result in the crispiest/juiciest fried chicken. I love drumsticks because they're the easiest to eat, but thighs and wings are also classic choices. If you're doing breast as well, just make sure you dice it in half (keep on the bone) otherwise, it'll be too big to properly cook.

Use a high-smoke-point oil

You want to use an oil with a high smoking point and a neutral flavour. For this reason, I use either vegetable or sunflower oil. Olive oil is not suitable for deep frying.

Get the oil temperature right

You want to get the oil to about 350F/175C. When you drop in the chicken, it will drop to about 320F/160C, and that's fine. To maintain that heat, a medium flame should be fine. If it becomes too hot, simply pour in some oil to lower the temperature.

Fry in batches

Work in batches of three (four max) pieces at a time. The crust should be deep golden and the inside white and piping hot.

Rest the chicken on a wire rack

Once you've fried the chicken, place it on a wire rack to rest with paper towels underneath. I don't recommend placing it straight onto paper towels; this will cause the outside to steam and become soggy (not what you want after all the hard work!) From there, give the chicken a final sprinkle of salt to draw out the last bit of moisture from the batter for extra crispiness.

Frequently asked questions