Fried Chicken Without Breading: A Keto-Friendly Treat?

Fried chicken is a popular dish, but is it keto-friendly? The answer is yes, but with a caveat: it depends on the breading. Standard fried chicken is typically breaded with flour or cornmeal, which are not keto-friendly. However, there are keto-friendly substitutions for the breading that you can use to make delicious keto fried chicken.

One option is to use almond flour, coconut flour, or even crushed pork rinds as a breading. You can also bake the chicken instead of frying it, which reduces the need for a breading altogether. This results in a low-carb, gluten-free, and crispy chicken that tastes just like the classic version.

So, if you're on a keto diet, you don't have to give up fried chicken entirely. With a few simple substitutions, you can enjoy this classic dish while staying true to your keto lifestyle.

How to make fried chicken without breading

Fried chicken without breading is a keto-friendly option for those who want to cut down on carbohydrates. The skin of the chicken gets nice and crispy, and you can season it to perfection. Here is a step-by-step guide on how to make mouth-watering fried chicken without breading:

Ingredients:

• Chicken (with or without skin and bone, depending on your preference)
• Oil for frying (sunflower, canola, vegetable, peanut, or olive oil)
• Spices (salt, black pepper, garlic powder, paprika, chili powder, cayenne, etc.)
• Baking powder (optional)

Step 1: Prepare the Chicken

Start by cleaning and drying the chicken pieces. If you're using skin-on chicken, keep the skin attached as it adds flavour and crispiness. You can use any part of the chicken, including thighs, wings, breasts, or legs. Cut the chicken into strips, flat rounds, or leave them as whole pieces.

Step 2: Season the Chicken

Sprinkle your desired spices generously over the chicken. You can use salt and pepper, or get creative with spices like garlic powder, paprika, or chili powder. If you want an extra crispy coating, you can also sprinkle baking powder over the chicken before baking it in the oven.

Step 3: Heat the Oil

Place your skillet or pot on medium to medium-high heat and add enough oil to coat the bottom of the pan. Aim for a temperature between 350-375°F. You can test if the oil is ready by dipping a wooden spoon into it. If you see bubbles forming around the spoon, the oil is hot enough.

Step 4: Fry the Chicken

Carefully place the chicken pieces into the hot oil. Fry the chicken until it is golden brown and crispy, turning it halfway through. The cooking time will vary depending on the size and thickness of the chicken pieces. For example, chicken thighs will take about 7 minutes per side, while chicken breasts will take 8-10 minutes per side.

Step 5: Cool Down and Serve

Once the chicken is cooked to your desired level of doneness, remove the pieces from the oil and let them drain on paper towels or a wire rack. Serve your delicious fried chicken with your favourite sides, such as mashed potatoes, fresh salad, or steamed vegetables.

And there you have it! A breading-free fried chicken that is crispy, juicy, and perfect for a keto diet. Enjoy the simplicity and taste of this dish, and feel free to experiment with different spices and chicken cuts to make it your own.

Best oils to use for frying chicken

Frying chicken without breading is a great option for those on a keto diet. When frying chicken, choosing the right oil is essential for achieving a crispy, golden-brown exterior and juicy interior. Here are some of the best oils for frying chicken, along with tips to make your fried chicken extra delicious:

Canola Oil

Canola oil has a high smoke point and a neutral flavour, making it excellent for frying chicken. It also contains high levels of omega-3 and omega-6 fatty acids while being low in saturated fats, making it a healthier option compared to other choices. Canola oil is a versatile oil that can also be used for frying fish.

Vegetable Shortening

Vegetable shortening is a solid fat commonly used for frying chicken in the South. It has a high smoke point, making it ideal for achieving crispy and golden-brown results. This solid fat melts as it heats up, and it is an excellent substitute for oil when frying chicken.

Lard

Lard is a traditional choice for Southern-style fried chicken recipes. It gives your chicken a rich, savoury flavour and an unparalleled crispy crust. Lard has a high smoke point and is a great option if you want to give your chicken a classic, homestyle taste.

Peanut Oil

Known for its high smoke point and nutty flavour, peanut oil adds a unique taste to fried chicken. It also prevents flavour transfer, making it ideal for establishments serving multiple fried foods. However, peanut oil is usually more expensive and may cause allergic reactions in people with nut allergies.

Coconut Oil

Coconut oil contains high levels of lauric acid and healthy fats, making it a healthier option for deep frying. It is also odourless and lightly flavoured, adding a hint of sweetness while preventing flavour transfer. Coconut oil has a high smoke point, making it suitable for frying chicken.

Tips for Frying Chicken:

• Pat your chicken with a paper towel before frying to ensure a crispy texture.
• Bring your chicken to room temperature before frying. Frying cold chicken can reduce the oil temperature and result in uneven cooking.
• Let the chicken rest after frying to allow excess oil to drain and the crust to get extra crispy.
• Cool your fried chicken on a wire rack instead of paper towels so that the oil can drain properly.

Keto-friendly fried chicken breading ideas

If you're looking for a delicious, crispy, and crunchy keto-friendly fried chicken recipe, there are several options to choose from that don't involve traditional breading. Here are some ideas and variations to get you started:

Almond Flour Breading:

This is a popular choice for keto-friendly breading. Simply use almond flour instead of regular flour when coating your chicken pieces. You can also mix the almond flour with other ingredients like Parmesan cheese, garlic powder, onion powder, or even crushed pork rinds for extra flavor.

Egg and Cream Battering:

Another option is to batter the chicken in a mixture of whisked eggs and heavy cream before coating it in the almond flour mixture. This creates a crispy and juicy fried chicken without the need for traditional breading.

Baking Powder and Spices:

For a unique twist, try coating your chicken with baking powder and a mix of spices like garlic powder, cayenne pepper, salt, and black pepper. This method involves baking the chicken first to get a crispy skin and then frying it to perfection.

Pork Rind Breading:

Pork rinds are a secret ingredient that can be crushed and used as a base for your breading. Choose flavored pork rinds like BBQ or chili lime to kick it up a notch. Combine the crushed pork rinds with other dry ingredients like almond flour, Parmesan cheese, garlic powder, and onion powder for a flavorful and crispy coating.

Air Frying:

Instead of deep-frying, you can also air fry your keto-friendly fried chicken. Prepare the chicken as you would for baking or frying, and then place the pieces in a single layer in the air fryer basket. Air fry at 200C/400F for about 20 minutes, flipping the chicken halfway through, to get that crispy texture without the extra oil.

Baked "Naked" Chicken:

If you want to avoid breading altogether, you can simply bake your chicken in the oven. Season the chicken with your favorite spices, bake until crispy, and then fry it to get that extra crunch without the need for any breading. This method works especially well with chicken wings and thighs.

Remember, when choosing a frying oil, opt for oils with a high smoke point like avocado oil, safflower oil, or peanut oil. You can also use alternatives like coconut oil, lard, tallow, or duck fat.

Is fried chicken high in carbs?

Fried chicken is generally considered high in carbs due to the breading used in traditional recipes, which typically includes flour, cornmeal, or cornstarch. The carb content can vary depending on the specific cut of chicken, with a fried chicken drumstick containing around 4.4 grams of carbs, and a fried chicken thigh or breast containing 8-11 grams of carbohydrates.

However, it is possible to make keto-friendly fried chicken by changing the ingredients and preparation methods. Here are some ways to reduce the carb content of fried chicken:

Use Alternative Breading:

Instead of the standard breading, you can use keto-friendly alternatives such as almond flour or pork rinds, which have a lower carb count. For example, a quarter-cup of almond flour contains only 2 grams of carbohydrates, compared to 19 grams in all-purpose flour.

Season the Chicken:

You can skip the breading altogether and simply season the chicken with herbs and spices like thyme, paprika, salt, pepper, and oregano. This method results in crispy skin and perfect seasoning, without the need for any breading.

Choose the Right Oil:

When frying your chicken, opt for oils with healthy fats like virgin olive oil, avocado oil, or lard instead of vegetable oil. These oils are better suited for a keto diet and can help reduce the overall carb content of the dish.

Make Your Own:

It is recommended to make your own fried chicken at home so you can control the ingredients and ensure they are keto-friendly. This way, you can also avoid the high carb content of takeout or fast-food fried chicken.

Remove the Breading:

If you do opt for takeout or fast-food fried chicken, you can remove the breading before consuming the meat. This helps reduce the carb intake, but it is not a convenient or ideal solution.

Try Grilled Chicken:

As an alternative to fried chicken, grilled chicken is a lower-carb option available at many fast-food franchises. Each piece of grilled chicken contains 0 grams of carbs, making it a better choice for those watching their carb intake.

In summary, while traditional fried chicken is typically high in carbs, there are ways to make it more keto-friendly by using alternative ingredients and preparation methods. By making your own fried chicken with low-carb breading, seasoning, and oil, you can enjoy this dish while adhering to a keto diet.

How to make fried chicken crispy without breading

Frying chicken without breading is a great option for those on a keto diet. It is also a lot less messy and a lot easier than frying chicken with breading. Here are some tips and tricks to help you make the crispiest fried chicken without any breading.

Ingredients

Firstly, you will need to gather your ingredients. For the chicken itself, you will need:

• Chicken (drumsticks and thighs are the most popular cuts)
• Salt
• Baking powder (or flour)
• Oil for frying (vegetable, peanut, avocado, canola, or olive oil are all good choices)

For the seasoning, you can use a combination of:

• Paprika
• Garlic powder
• Cayenne
• Black pepper
• White pepper
• Ground ginger
• Celery salt
• Ground mustard
• Dried thyme
• Dried basil
• Dried oregano

You can also add some vodka or another neutral spirit to the chicken before frying, as this will evaporate quickly in the oil and create a flakier texture.

Preparation

Before frying, pierce the chicken with a knife and brine it in milk or water with salt, garlic, black peppercorns, and bay leaves. This step is optional, but it will make your chicken more tender and flavourful. You can brine the chicken for 2-3 hours or overnight for the best results.

Pat the chicken dry with paper towels. Then, place the chicken in a plastic bag with the baking powder (or flour) and seasoning. Shake the bag to coat the chicken, and then arrange the chicken on a baking rack.

Frying

Add enough oil to a large pan or Dutch oven so that it is at least 2-3 inches deep. Heat the oil to 350°F. You can use a deep-fry or candy thermometer to monitor the temperature.

Place the chicken in the oil, skin-side down, and cover. The chicken will spit and splatter, so be careful. Fry the chicken for 5-7 minutes, or until it is golden brown. Remove the chicken from the oil and transfer it to a bowl. Sprinkle with the seasoning and shake to coat each piece.

Bring the oil back up to 350°F and repeat with the remaining chicken.

Serving

Let the chicken cool for at least 10 minutes before serving. You can serve it with classic sides such as mashed potatoes, mac and cheese, or biscuits.

Storage

Let the fried chicken cool completely before storing. Place it in a shallow airtight container or wrap it tightly in aluminum foil, then refrigerate for up to four days.

Tips

• Don't overcrowd the pan when frying, as this can cause the oil to bubble over. It is better to fry in batches.
• Use a Dutch oven instead of a cast-iron skillet to reduce the amount of oil splatter.
• Use long tongs to lower the chicken into the hot oil to avoid splashing.
• After frying, hold the chicken over the hot oil for 10-15 seconds before removing it to allow excess oil to drip back into the pan.
• Don't mess with the hot oil immediately after frying. Cover the pan and let the oil cool before disposing of it.

Frequently asked questions