Fried Chicken And Keto: What's The Verdict?

Fried chicken is a beloved comfort food for many, but is it keto-friendly? The answer is a bit nuanced. Traditional fried chicken, as served in fast-food or takeout restaurants, is typically breaded with flour, cornmeal, or cornstarch, making it unsuitable for a keto diet due to its high carbohydrate content. However, there are ways to make fried chicken keto-compliant.

The ketogenic diet is a low-carbohydrate, high-fat diet that aims to shift the body into a state of ketosis, where it burns fat and ketones instead of glucose for energy. This diet has gained popularity for its weight loss benefits and potential to reduce the risk of various health conditions.

To make fried chicken keto-friendly, you can remove the breading and consume only the meat, or you can prepare it yourself using low-carb alternatives. For breading, almond flour or keto-friendly pork rinds are popular substitutes for traditional flour. Instead of milk, dip the chicken in heavy cream and eggs to help the coating stick. When frying, use oils with healthy fats like avocado oil, virgin olive oil, or lard.

While it requires some adjustments, it is possible to enjoy fried chicken while adhering to a keto diet. By making these simple substitutions, you can satisfy your cravings without compromising your commitment to the keto lifestyle.

Keto-friendly breading

Almond Flour

Almond flour is a popular alternative to wheat flour in keto recipes. It is made from ground almonds and has a nutty flavour and a coarse texture. When used as a breading, it creates a crispy, golden crust on fried chicken.

Pork Rinds

Pork rinds, also known as pork scratchings, are a popular keto-friendly snack and breading option. They are made from fried pig skin and have a light, crispy texture. When used as a breading, they add crunch and flavour to fried chicken.

Keto Breadcrumbs

Keto breadcrumbs are made from crushed, dried keto-friendly bread. They can be purchased or made at home by toasting keto bread and blending it into crumbs. They are a versatile breading option and can be used in a similar way to traditional breadcrumbs.

Parmesan Cheese

Finely grated parmesan cheese can be used as a breading for fried chicken. It adds a savoury, nutty flavour and helps to create a crispy, golden crust.

Whey Protein Powder

Whey protein powder is a powdered form of protein derived from dairy. When used as a breading, it creates a crispy, flaky coating on fried chicken. It is important to use unflavoured whey protein powder to avoid altering the flavour of the dish.

Spices and Seasonings

Various spices and seasonings can be added to the breading mixture to enhance the flavour of fried chicken. Examples include smoked paprika, garlic powder, dried thyme, black pepper, and kosher salt. Experiment with different combinations to find your favourite blend.

Oven-fried chicken

Ingredients

• Chicken: You can use chicken thighs, breasts, legs, wings, or drumsticks.
• Flour: All-purpose flour adds crispness, seals in moisture, and encourages browning.
• Breadcrumbs: You can use store-bought Italian-seasoned breadcrumbs or make your own.
• Eggs: Whole eggs add moisture and help the flour and breadcrumbs stick to the chicken.
• Seasonings: Salt, pepper, and paprika for subtle heat and smoky flavour.
• Oil: Vegetable, canola, or olive oil keeps the chicken moist and juicy.

Method

• Preheat your oven to 350-425 degrees F (depending on the recipe).
• Prepare the breading station: Place the flour in a shallow plate or bowl and season with salt and pepper. Put the breadcrumbs in another shallow plate or bowl, and beat the eggs in a separate bowl.
• Dredge the chicken: Coat each piece of chicken in the flour, then the egg, and finally the breadcrumbs.
• Prepare the baking dish: Pour oil into a large baking dish and add the breaded chicken. Sprinkle with paprika.
• Bake: Cook the chicken for 30 minutes, then turn the pieces over and bake for another 30 minutes, or until the internal temperature reaches 165°F.
• Drain and serve: Remove the chicken from the oven and drain on paper towels before serving hot.

Tips and Variations

• You can use butter instead of oil for a crispier coating.
• Try using gluten-free flour or crushed pork rinds for a keto-friendly option.
• For extra crispiness, do a double coat by dunking the coated chicken in milk or buttermilk and coating it again in the flour mixture.
• If you're short on time, you can also air fry or pan-fry the chicken.
• Serve with traditional sides such as mashed potatoes, mac and cheese, or a burger.

Storage and Reheating

• Store leftover oven-fried chicken in an airtight container in the fridge for up to four days or freeze for up to six months.
• Reheat in the oven, stovetop, air fryer, or microwave. Avoid microwaving if you want to maintain a crispy crust.

Chicken pieces

When it comes to chicken pieces, you have a few options to make them keto-friendly. Firstly, let's talk about the type of chicken. You can use a mix of drumsticks, thighs, and breast pieces. If you're only using one type of chicken, go for drumsticks as they tend to have lower carbs.

Now, for the preparation. The key to making keto-friendly fried chicken is to eliminate high-carb ingredients and replace them with suitable substitutes. Here are the steps:

• Skip the Breading: Instead of the traditional flour or cornmeal breading, season your chicken with herbs and spices like thyme, paprika, salt, pepper, and oregano. This gives your chicken flavour without the extra carbs.
• Use Almond Flour: If you're craving that crunchy bite, substitute traditional white flour with almond flour. Almond flour has significantly fewer carbs. A quarter-cup of almond flour has only 2 grams of net carbs, compared to 19 grams in regular flour.
• Try Pork Rinds: For an extra crispy and tasty coating, use keto-friendly pork rinds as breading. This is a great alternative if you're not a fan of almond flour or have nut allergies.
• Dip in Heavy Cream and Eggs: Instead of milk, dip your chicken in heavy cream and eggs. This helps the seasoning or breading stick to the chicken. You can also use keto-friendly milk alternatives like unsweetened almond milk.
• Choose the Right Oil: When frying your chicken, avoid vegetable oil. Opt for oils with healthy fats and a high smoke point, such as avocado oil, safflower oil, peanut oil, virgin olive oil, or lard.

By following these steps, you can enjoy fried chicken that fits within your keto macros and carb limits. Remember, it's always best to make your own fried chicken at home so you can control the ingredients and ensure they're keto-friendly.

Pork rinds

There are many different flavours of pork rinds available, including:

• Salted butter
• White cheddar
• Onion and sour cream
• Himalayan pink salt and vinegar
• Dill pickle
• Nacho cheddar
• Ranch
• Smoky jalapeño and cheese
• Pizza
• Cinnamon
• Birthday cake
• BBQ
• Sea salt and pepper
• Hot and spicy
• Maple bacon

Chicken prep

Ingredients

• Chicken thighs or breasts (skin on or off)
• Eggs
• Heavy cream
• Almond flour
• Finely grated Parmesan
• Garlic powder
• Paprika
• Salt and pepper
• Oil for frying (avocado, peanut, vegetable, canola, sunflower, lard, coconut, or beef tallow)

Method

• Cut each chicken thigh or breast into 3 evenly-sized pieces, trimming off excess fat if desired. If moist, pat dry with paper towels. Set aside.
• In a shallow bowl, whisk together the eggs and heavy cream until combined and pale yellow.
• In a separate bowl, stir together the almond flour, Parmesan, garlic powder, paprika, salt, and pepper until well-mixed with no clumps.
• Working with one piece at a time, coat the chicken first in the egg wash bowl, then in the almond flour mixture, then again in the egg wash bowl, and finally in the almond flour mixture. Place the breaded chicken pieces on a large tray lined with parchment paper.
• Heat oil to 350°F (180°C) in a deep fryer or pot. Alternatively, use a deep fryer with automatic temperature control.
• Carefully lower half of the breaded chicken pieces into the hot oil. Fry until deep brown and cooked through (an internal temperature of 165°F or 75°C), about 5 minutes. Drain on paper towels.
• Repeat with the remaining breaded chicken.
• Serve immediately while hot and crispy. Leftovers will lose their crunchiness over time.

Frequently asked questions