Fried Chicken On Keto: Yay Or Nay?

Fried chicken is a popular fast food, but is it keto-approved? The answer is yes, but with some adjustments. The key is to avoid the breading and vegetable oils typically used in frying, as these are high in carbs and can be harmful to health when heated to high temperatures. Keto-friendly alternatives include using almond flour or crushed pork rinds for breading and frying in avocado oil, peanut oil, or olive oil. Grilled chicken options at fast-food restaurants are also a good low-carb choice.

Keto-friendly breading

Regular fried chicken is not keto-friendly due to the high-carb breading used to coat the chicken. However, you can easily make your own keto-friendly fried chicken by substituting the breading with low-carb alternatives.

Almond Flour

Almond flour is a popular keto-friendly alternative to flour. It helps to adhere other ingredients together and gives the chicken a crispy texture.

Keto Breadcrumbs

Keto breadcrumbs are another option for breading. You can usually find these in the potato chip or snack aisle of the supermarket. To crush them, place them in a ziplock bag and use a meat tenderizer to break them down to the consistency of breadcrumbs. Alternatively, you can blend them in a food processor or blender.

Pork Rinds

Pork rinds are another great option for keto-friendly breading. They hold together and stick to the chicken well, and they add a nice texture to the crust. For the best results, crush the pork rinds manually in a ziplock bag instead of using a food processor.

Whey Protein Powder

Whey protein powder is a zero-carb option that sticks to the chicken throughout the frying process and creates an extra crispy coating.

Parmesan Cheese

Parmesan cheese can also be used in the breading mixture to add extra flavour.

Spices

You can add various spices to your breading mixture to enhance the flavour of your fried chicken. Some popular options include garlic powder, onion powder, paprika, celery salt, hot chilli powder, and dried oregano.

Breading Technique

When breading your chicken, start by dipping the pieces of chicken in a wet mixture such as eggs, heavy cream, or buttermilk. Then, coat the chicken in your chosen dry breading mixture. You can repeat this process for a thicker coating. Finally, fry the chicken in a hot oil of your choice until golden brown and cooked through.

Frying methods

Deep Frying

Deep frying is a common technique for cooking fried chicken, involving submerging the chicken pieces in hot oil. This method ensures even cooking and a crispy exterior. When deep-frying, it is essential to use a heavy pan or a deep fryer to maintain a consistent temperature, typically around 325 degrees Fahrenheit. This technique is suitable for those who enjoy the traditional taste and texture of fried chicken.

Shallow Frying

Shallow frying is a variation of deep frying, where a smaller amount of oil is used in a pan. This method is suitable for those who want to reduce the amount of oil used or prefer a more hands-on approach to frying. It allows for better control over the cooking process and the development of a crispy, golden crust.

Oven Frying

Oven frying, also known as baking, is a healthier alternative to traditional frying methods. It eliminates the need for large amounts of oil and the mess that comes with it. By placing the chicken on a wire rack over a baking sheet, oven frying ensures even cooking and allows the heat to surround the chicken, resulting in a crispy texture similar to deep frying. This method is especially recommended for keto-friendly fried chicken recipes.

Air Frying

Air frying has gained popularity as a convenient and healthier frying option. It uses little to no oil, making it a preferred choice for those seeking a lower-calorie alternative. Air fryers circulate hot air around the food, resulting in a crispy exterior similar to deep-fried chicken. This method is ideal for those who want the taste of fried chicken without the added oil and calories.

Pan Frying

Pan frying is a simple and quick method that uses a minimal amount of oil in a pan. It is suitable for smaller batches of chicken or when a crispy exterior is not the primary goal. Pan-frying allows for better control over the cooking process and the development of flavours. This method is a good option for those who prefer a more straightforward approach to frying.

Each of these frying methods offers unique advantages and contributes to the overall taste and texture of fried chicken. The choice of frying method depends on personal preferences, equipment availability, and dietary considerations.

Chicken cuts

Chicken is a versatile meat with a range of cuts that can be used in keto-friendly recipes. Here is a detailed guide to some of the most common chicken cuts:

Bone-in Breasts

Bone-in chicken breasts are a rough cut that includes substantial amounts of skin, cartilage, and connective tissue. Cooking bone-in breasts helps keep the meat moist and flavourful, making it a great option for those who struggle to get juicy white meat. This cut is perfect for stuffing with your favourite ingredients or trying out new recipes. When preparing bone-in chicken breasts, remember to increase the baking time compared to boneless cuts.

Split Breasts

A split breast is similar to a bone-in breast but has been divided down the middle into two halves. This cut offers the same advantages as bone-in breasts, with the skin and fat helping to keep the meat juicy and flavourful. Split breasts are versatile and can be used in a variety of recipes, from baked dishes to fried chicken.

Boneless/Skinless Breasts

Boneless and skinless chicken breasts are a common sight in supermarkets and are often used in fried chicken and casseroles. This cut is convenient for those looking for pre-seasoned options or for marinating ahead of time. Boneless breasts are also suitable for keto recipes, such as coating them in almond flour and Parmesan cheese for a crispy, keto-friendly dish.

Tenderloins

Tenderloins are long, narrow muscles found beneath the breast, offering a similar taste and texture. Their finger-friendly size makes them perfect for breading and frying, or even throwing on the barbecue. Just be careful not to overcook them, as they can dry out.

Thighs

Chicken thighs are a popular cut, especially among dark meat lovers and those who enjoy Cajun cuisine. Thighs are juicier and more forgiving when overcooked due to their higher oil content. They are extremely versatile and can be marinated, browned, or used in gravies, jambalaya, or shish kabobs. Thighs can be deboned and skinned for use in various dishes, including stir-fries.

Drumsticks

Drumsticks are another favourite for finger-food fans, as they come with their own convenient handle. This cut is perfect for heavy seasoning, marinades, and grilling. They are also one of the most popular choices for fried chicken.

Wings

Wings might not be the meatiest cut, but they pack a punch in terms of flavour and crunch. They can be cooked whole or divided into drumettes (connected to the torso) and flats (closer to the wing tips). Wings are typically cooked briefly at high temperatures, making them a go-to option for game day and tailgating.

Oil types

Frying is a popular method for cooking keto-approved fried chicken, and the type of oil used can significantly impact the flavour and texture of the final product. Here are some recommended oil types for frying keto-approved fried chicken:

Avocado Oil

Avocado oil has a high smoke point of 520 degrees Fahrenheit, making it suitable for frying at high temperatures without smoking or burning. It is a healthy option with anti-inflammatory properties due to its low omega-6 content.

Coconut Oil

Coconut oil is a good choice for keto-friendly deep frying. It has a high smoke point, especially when refined, and imparts a subtle coconut flavour to the chicken. Refined coconut oil is preferred to avoid an overpowering coconut taste.

Olive Oil

Olive oil is a cost-effective option with a smoke point of around 400 degrees Fahrenheit. It is suitable for frying keto-approved fried chicken as the recipe's temperature does not exceed this limit.

Peanut Oil

Peanut oil is a traditional choice for frying and is used in some keto-friendly fried chicken recipes. It has a mild flavour and a smoke point of around 450 degrees Fahrenheit.

Other Options

Other suitable oils for frying include lard, tallow, and refined coconut oil. When reusing oil for frying, it is important to filter it to remove any food particles and store it in the refrigerator. Oils like avocado oil can be reused a few times as long as they are not heated above their smoke point and do not develop an "off" odour.

Nutritional value

Fried chicken is typically not keto-friendly due to the high-carb breading used to coat the chicken, which is usually made with ingredients like wheat flour and breadcrumbs. However, it is possible to make keto-approved fried chicken by substituting the traditional breading with low-carb alternatives such as almond flour, crushed pork rinds, and Parmesan cheese.

The nutritional value of keto-friendly fried chicken will depend on the specific ingredients and amounts used, but generally, it will be lower in carbohydrates and higher in fat compared to traditional fried chicken. Here is a breakdown of the nutritional profile of keto-fried chicken:

Macronutrients:

• Carbohydrates: Keto-fried chicken is typically very low in carbohydrates, with most recipes containing less than 5 grams of net carbs per serving. This is achieved by using low-carb breading alternatives and avoiding sugary sauces or marinades.
• Protein: Fried chicken is an excellent source of protein, which is essential for muscle growth and repair. A serving of keto-fried chicken can provide between 35-44 grams of protein, depending on the type of chicken and the size of the serving.
• Fat: The fat content of keto-fried chicken can vary depending on the cooking method and the amount of oil used. Deep-fried chicken will be higher in fat, while baked or oven-fried chicken may be lower in fat. The type of fat used, such as peanut oil, lard, or tallow, can also affect the nutritional profile.

Micronutrients:

Keto-fried chicken can provide a good amount of essential micronutrients, including:

• Selenium: Important for immune function and antioxidant defence.
• Niacin: Also known as vitamin B3, niacin plays a role in energy metabolism and nervous system function.
• Vitamin B6: Involved in amino acid metabolism, neurotransmitter synthesis, and immune function.
• Phosphorus: Necessary for bone health, energy production, and cellular repair.

Health Benefits:

Consuming keto-fried chicken as part of a ketogenic diet or in moderation as part of a balanced diet can offer several potential health benefits:

• Muscle Growth and Repair: The high protein content of fried chicken can help promote muscle growth and repair, especially when combined with strength training.
• Bone Health: Protein and calcium work together to support bone health, and consuming adequate protein can help protect bones and maintain their strength.
• Wound Healing: Adequate protein intake is essential for proper wound healing, and the amino acids provided by chicken can support this process.
• Appetite Regulation: Higher protein meals have been associated with increased feelings of fullness and reduced desire to eat late at night, which may support weight loss efforts.

Considerations:

While keto-fried chicken can be a delicious and nutritious addition to a ketogenic diet, there are a few considerations to keep in mind:

• Sodium Content: Fried chicken tenders, especially those purchased from fast-food restaurants or as frozen products, tend to be very high in sodium. Excess sodium intake can lead to water retention and increased blood pressure.
• Allergies: Some individuals may have allergies to chicken or eggs, which are sometimes used in the breading. Symptoms can include abdominal cramping, hives, chest tightness, and breathing difficulties.
• Fat Content: Fried chicken can be high in fat, especially when deep-fried. While fat is an essential part of the ketogenic diet, excessive intake of unhealthy fats can have negative health effects.

Frequently asked questions