Deep-Fried Chicken: Keto-Friendly Or Not?

Chicken is a staple food in many diets, but is it keto-friendly? Traditional fried chicken is breaded in some form of flour mixture that is packed with carbs, so it is not keto-friendly. However, there are many keto-friendly alternatives to traditional fried chicken that use low-carb breading made from almond flour and parmesan cheese. These alternatives are juicy, crunchy, and delicious. You can even make your own keto-friendly mashed potatoes and gravy to go with your keto-friendly fried chicken.

Keto-friendly breading

Pork rinds

Pork rinds are a popular keto-friendly alternative to breadcrumbs. They are made from fried pig skin and can be found in the snacking or potato chip aisle. They are also known as pork crackles or pork crackle chips in Australia and the UK.

To make keto-friendly breadcrumbs, crush pork rinds using a food processor, rolling pin, or blender until you reach the desired consistency. You can season the pork rinds with Italian seasoning, smoked paprika, or other herbs and spices.

Pork rinds can be used as a breading for chicken, fish, zucchini chips, and more. They can also be used as a binding agent in place of eggs.

Almond flour

Almond flour is another option for keto-friendly breading. It is made from ground almonds and is gluten-free, rich in fiber, and a good source of vitamins and minerals. When using almond flour as a breading, you may need to mix it with another ingredient such as parmesan cheese.

Almond flour can be used as a breading for chicken, keto chicken parmesan, and more.

Coconut flour

Coconut flour is a low-carb, gluten-free option for breading. It is high in fiber, healthy fats, and protein, and has a low glycemic index. Coconut flour can be used for breading or as a low-carb flour substitute.

Whey protein powder

Whey protein powder can be used as a breading for keto fried chicken. It is important to note that whey protein powder burns faster and at a lower temperature than regular flour, so the frying oil temperature should be carefully monitored.

Deep frying vs air frying

Deep frying and air frying are two popular methods for cooking food, especially fried chicken, but there are some key differences between the two techniques. Here is a detailed comparison to help you decide which method is best for you.

Deep frying involves submerging food in hot oil, typically heated to a temperature of at least 325°F. This results in a crispy, golden-brown crust on the food. Air frying, on the other hand, uses hot air circulation to cook food. It relies on a heating element and a fan to circulate hot air around the food, creating a crispy texture without the need for large amounts of oil.

Health Considerations

One of the main advantages of air frying is that it significantly reduces the amount of oil needed for cooking. Deep-fried foods tend to absorb a lot of oil, leading to higher fat and calorie content. Air frying is, therefore, considered a healthier alternative as it can achieve similar results with just a fraction of the oil.

Versatility

Air fryers are more versatile than deep fryers as they can also bake, roast, grill, and even dehydrate food. Deep fryers, on the other hand, are specialised for deep frying and cannot perform other cooking methods.

Cost

Deep fryers are typically more affordable upfront, but you will need to factor in the ongoing cost of purchasing oil for frying. Air fryers are generally more expensive upfront, but they use less oil, which can save you money in the long run.

Ease of Use and Cleanup

Air fryers are usually easier to use and clean due to their non-stick surfaces and dishwasher-safe components. Deep fryers require more effort to clean as you need to handle and dispose of the used oil properly. Regular maintenance, such as filtering and changing the oil, is also necessary for deep fryers.

Taste and Texture

Deep frying produces the classic deep-fried texture and flavour that many people love. Air frying, on the other hand, results in a lighter, less greasy taste and a slightly different texture. Some people prefer the thicker crust of deep-fried food, while others prefer the lightly crispy texture of air-fried food.

Cooking Time

Air fryers may take slightly longer to cook food, typically around 10-15 minutes longer than deep fryers. However, deep fryers usually take longer to heat up, so the total cooking time may be similar for both methods.

Both methods have their pros and cons, and the best choice depends on your personal preferences and dietary goals. If you prioritise health and want to reduce your fat and calorie intake, an air fryer is a good option. However, if you are a fan of the classic deep-fried taste and texture and don't mind the occasional indulgence, a deep fryer might be more suitable.

Oil options

When choosing an oil to fry or deep fry with, stick to those with a high smoke point. Avocado oil, safflower oil, and peanut oil are all fantastic options.

If you are using a deep fryer with an exposed element, peanut oil is a good choice. However, if you are using a deep fryer without an exposed element, you can also use tallow or lard.

If you are shallow frying in a pan, coconut oil is a good option.

For those on a budget, avocado oil can be expensive, so consider a cheaper alternative such as vegetable oil, canola oil, or sunflower oil.

Reusing Oil

Oil can be reused by filtering it through a fine-mesh strainer or coffee filter. Re-used oil or a mix of old and new oil often results in crispier fried foods due to broken-down oil making better contact with the food.

Marinade and spices

Marinating chicken is a great way to keep it juicy and flavourful. There are many different keto-friendly marinades that you can use to prepare your chicken. Here are some ideas for keto-friendly marinades and spices:

Keto-Friendly Marinades

Lemon Garlic Marinade

This marinade includes freshly grated lemon zest, fresh lemon juice, avocado oil, minced garlic, chopped fresh parsley, and sea salt.

Chipotle Lime Marinade

This marinade features freshly grated lime zest, freshly squeezed lime juice, minced garlic, chipotle powder, chopped fresh cilantro, and sea salt.

Italian Herb Marinade

For an Italian twist, try a marinade with olive oil, balsamic vinegar (or red wine vinegar), chopped fresh basil, rosemary, parsley, minced garlic, dried oregano, and sea salt. You can also add plain whole milk yogurt for extra creaminess.

Tandoori Marinade

For an Indian-inspired marinade, combine avocado oil, fresh lemon juice, sea salt, coconut milk, tandoori seasoning, and plain whole milk yogurt.

Thai Green Curry Marinade

This Thai-inspired marinade includes avocado oil, Thai green curry paste, chopped fresh cilantro, fish sauce, fresh lime juice, parsley leaves, chopped red onion, and minced garlic.

Chimichurri Marinade

For a South American twist, blend together parsley, red onion, garlic, avocado oil, red wine vinegar, red pepper flakes, and sea salt.

Keto-Friendly Spices

In addition to these marinade ideas, here are some keto-friendly spices and seasonings that can be used to enhance the flavour of your fried chicken:

• Black pepper
• Celery salt
• White pepper
• Black pepper
• Celery salt
• Dry mustard powder
• Garlic salt
• Ground ginger
• Oregano
• Paprika
• Cayenne pepper
• Himalayan sea salt
• White pepper
• Celery salt
• Garlic powder
• Dried oregano
• Hot chilli powder

Cooking time and temperature

The cooking time and temperature for keto fried chicken will vary depending on the cut and size of the chicken pieces. Chicken breast and light meat will cook faster than dark meat. Chicken breast strips will take from 8-10 minutes, chicken drumsticks will take between 15-18 minutes, and chicken thighs around 17-20 minutes.

The oil temperature should be maintained at around 300 °F (149 °C) throughout the cooking process. If the oil gets too hot, the exterior coating on the chicken will burn and turn too brown before the inside is cooked through.

When checking if the chicken is cooked, use a quick-read meat thermometer to measure the internal temperature of the chicken pieces. The centre of each piece should reach 165 °F (74 °C) to be safe to consume.

Air Fryer Instructions

If using an air fryer to cook keto fried chicken, set the temperature to 350 °F (177 °C) and cook for 8-18 minutes, depending on the cut and thickness of the chicken. It is important to stay on top of the air fryer and make sure the outside isn't burning or the inside overcooking.

Spray the air fryer basket with cooking spray to prevent sticking, and avoid cooking on the highest heat setting to prevent the gluten-free breading from burning before the chicken is cooked through.

Frequently asked questions