Fried Chicken Steak: Keto Or Not?

Chicken fried steak is a classic Southern dish that can be made keto-friendly by using low-carb breading ingredients like almond flour or crushed pork rinds, and pairing it with keto gravy. This dish typically consists of cube steaks, which are tenderized and flattened pieces of meat with cube-like marks, that are breaded and fried to a golden crisp. The keto version of this dish maintains the crunchy texture and delicious flavour while adhering to the dietary requirements of a ketogenic diet.

Keto chicken fried steak ingredients

Chicken fried steak is a keto-friendly dish that can be enjoyed for breakfast, lunch, or dinner. Here are the ingredients you'll need to make this delicious meal:

For the Chicken Fried Steak:

• Cube steak: Look for boneless, lean cuts of meat from the chuck or round region of the cow. You'll need about 1 pound, cut into 4 pieces and pounded to a 1/4-inch thickness.
• Sea salt and black pepper: Season both sides of the cube steaks generously.
• Breading/Coating:
• Almond flour: Use 1/2 to 1 cup of almond flour for a gluten-free, low-carb option.
• Pork rinds: Crush 1 to 1 1/2 cups of pork rinds and combine with other dry ingredients for the breading.
• Parmesan cheese: Grate 1/2 cup of Parmesan cheese to add a savory flavor to the breading.
• Garlic powder: Add 1 teaspoon of garlic powder (or more, to taste) for a garlicky kick.
• Onion powder: Include 1 to 1 1/2 teaspoons of onion powder for added flavor.
• Cayenne pepper: A pinch of cayenne pepper will give a subtle spiciness to the dish.
• Eggs: Whisk together with heavy cream to create an egg wash for dipping the steaks.
• Heavy whipping cream: Combine with eggs to create the egg wash and add richness to the dish.
• Oil: Use a neutral-flavored oil with a high smoke point, such as avocado oil or olive oil, for frying.
• Butter: Melt 2 tablespoons of butter and add to the skillet with the oil for extra flavor.

For the Creamy Sausage Gravy:

• Pork breakfast sausage: Use links or ground sausage, about 12 ounces, to add flavor to the gravy.
• Onion: Dice 2/3 cup of onion to provide a savory base for the gravy.
• Garlic: Mince 3 cloves of garlic to enhance the flavor of the gravy.
• Heavy cream: Include 1 1/2 cups of heavy cream to create a rich, creamy gravy.
• Parsley: Chop 1 tablespoon of fresh parsley to add freshness and color to the dish.
• Salt and pepper: Season the gravy to taste with sea salt and black pepper.
• Xanthan gum (optional): Use 1/2 teaspoon of xanthan gum to thicken the gravy if needed.

How to make keto chicken fried steak

Chicken fried steak is a keto-friendly dish that can be made in under 30 minutes. Here is a step-by-step guide on how to make keto chicken fried steak:

Ingredients:

• 1/2 cup almond flour
• 1 cup ground pork rinds
• 1 teaspoon garlic powder
• 1/4 cup heavy whipping cream
• 1/2 to 1 cup chicken broth
• 1 teaspoon arrowroot powder (optional)
• Cubed steaks
• Salt and pepper
• Eggs
• Butter

Method:

• Set up a cooking station with three shallow bowls. In the first bowl, add almond flour. In the second bowl, whisk together eggs with 2 tablespoons of water. In the third bowl, combine ground pork rinds with garlic powder.
• Season both sides of the cubed steaks generously with salt and pepper.
• First, dip a cubed steak in the almond flour to coat. Then, dip the almond flour-coated steak into the egg wash. Finally, dredge in the pork rind mixture, coating both sides. Repeat with the remaining steaks and set aside.
• In a large skillet, melt 1 tablespoon of butter over medium-high heat. Add 2-3 cube steaks to the skillet, being careful not to overcrowd the pan. Fry each side for 3-5 minutes until golden brown. Work in batches if needed.
• Remove the chicken fried steaks from the skillet and set aside.
• To make the gravy, whisk in heavy cream and chicken broth into the skillet. Simmer until the sauce reduces and thickens. For a thicker gravy, whisk in arrowroot powder.
• Serve the keto chicken fried steak with gravy and enjoy!

Tips:

• You can substitute almond flour with crushed pork rinds or use a combination of both.
• Avocado oil is recommended for frying as it has a high smoke point and helps keep the breading intact.
• Allow the steaks to sit for 20-30 minutes after breading and place them in the refrigerator to help the breading harden and reduce the loss of breading during frying.
• Ensure you have about 1/4 inch of oil in the pan to prevent the loss of breading.
• Be careful when flipping the steaks to avoid burning yourself and to maintain the breading.

How to make keto gravy

Chicken fried steak is a keto-friendly meal, and it can be made even more delicious with keto gravy. Here is a detailed guide on how to make keto gravy in a few simple steps.

Ingredients:

• Butter
• Beef broth or chicken broth
• Onion powder
• Garlic powder
• Xanthan gum or glucomannan powder
• Salt and pepper to taste

Optional ingredients:

• Turkey neck and giblets
• Onion
• Celery
• Thyme or sage
• Worcestershire sauce

Instructions:

• Combine the ingredients: Take a medium saucepan and put it on medium-high heat. Add butter, broth, onion powder, garlic powder, and xanthan gum (or glucomannan powder) to the pan and whisk together.
• Bring to a boil: Whisk the ingredients well and then bring the mixture to a low boil.
• Simmer the gravy: Once it reaches a boil, turn down the heat and let it simmer. Whisk the mixture occasionally for a few minutes.
• Serve the gravy: Transfer the gravy to a gravy boat and serve. If the gravy is too thick, add a little water to thin it out.

Tips and Variations:

• You can use bone broth instead of beef broth for added flavour.
• For a more traditional gravy, sauté the turkey neck, giblets, and chopped vegetables in butter before adding the broth. Bring to a boil and then simmer for 30-40 minutes.
• If you're making chicken fried steak, you can use the leftover butter and brown bits in the pan to make a keto gravy. Simply whisk in heavy cream and chicken broth, and simmer until the sauce thickens.
• For a thicker gravy, you can add arrowroot powder, xanthan gum, or glucomannan powder.

Enjoy your keto gravy with chicken fried steak, mashed cauliflower, or any other keto-friendly dish!

Tips to keep the breading intact

Use the Right Oil

Use an oil with a high smoke point, such as avocado oil or olive oil. Avocado oil is the better option as it keeps the breading intact on the steaks. Avoid using coconut oil as it has a distinct flavor that will be transferred to your food.

Allow the Breading to Harden

The breading is very sticky, and placing it straight into the oil can cause it to slide off. To avoid this, place the breaded steaks in the refrigerator for 20-30 minutes to allow the breading to harden.

Use the Correct Amount of Oil

Ensure you have the right amount of oil in your pan—it should be about 1/4 of an inch deep. Too much oil can cause the breading to come off.

Be Gentle When Flipping

Take care when flipping the steak as being too rough can cause the breading to come off.

Don't Overcrowd the Pan

Don't add too many steaks to the pan at once, as this will cause them to steam and the breading to fall off. Fry the steaks in batches if necessary.

Dry the Meat

Make sure the meat is very dry before breading. Wet meat will cause the breading to slide off as it will begin to steam when it cooks. Use paper towels to pat the meat dry and remove any excess water.

How to substitute almond flour

Chicken fried steak is a keto-friendly dish that can be made with almond flour. Here are some tips on how to substitute almond flour in this recipe:

• Use crushed pork rinds instead of almond flour: You can use the same amount of crushed pork rinds as a substitute for almond flour. This will create a similar crispy texture without the "almondy" taste.
• Avoid using coconut flour: Coconut flour does not have a 1:1 substitution ratio with almond flour. It is also denser and drier, so it may not produce the desired crispy texture.
• Consider the type of oil: When frying with almond flour, avoid using oils with strong flavours like coconut oil or olive oil. Instead, opt for oils with a high smoke point such as avocado oil or grape seed oil.
• Allow the breading to set: After coating the steaks with almond flour, place them in the refrigerator for 20-30 minutes to allow the breading to harden. This will help keep the breading intact during frying.
• Use the right amount of oil: Make sure you have enough oil in the pan to cover about 1/4 inch of the steaks. Too much oil can cause the loss of breading, while too little oil can result in uneven cooking.
• Be gentle when flipping: Carefully flip the steaks when frying to avoid losing the breading on the uncooked side.
• Adjust the heat: Start frying at medium heat and adjust as needed. Almond flour burns more easily than regular flour, so it's important to monitor the heat to prevent burning.
• Consider alternatives for gravy: If you're looking for a thicker gravy, you can substitute xanthan gum or cream cheese for almond flour.

By following these tips, you can successfully substitute almond flour in the chicken fried steak recipe and create a delicious keto-friendly dish.

Frequently asked questions