Frying Chicken With Almond Flour: A Keto-Friendly Treat?

Frying chicken with almond flour is a great option for those on a keto diet. Regular fried chicken is typically not keto-friendly due to the high-carb breading made with wheat flour. However, almond flour is a delicious and healthy alternative with significantly fewer carbs.

When frying chicken with almond flour, it's important to use a cooking oil with a high smoke point, such as avocado oil, vegetable oil, or peanut oil. Additionally, you can coat the chicken in an egg wash before dipping it in the almond flour to help the breading stick.

So, if you're on a keto diet and craving some fried chicken, almond flour is a fantastic option to consider!

Keto-friendly frying chicken with almond flour

Frying chicken with almond flour is a keto-friendly alternative to using wheat flour, which is high in carbs. Almond flour is much lower in carbs and can be used to create a delicious, crispy, and crunchy coating on your fried chicken. Here's a step-by-step guide to making keto-friendly frying chicken with almond flour:

Ingredients:

• Skin-on chicken pieces (drumsticks, thighs, and/or breast pieces)
• Salt and pepper
• Eggs
• Heavy cream (or buttermilk)
• Almond flour (blanched almond flour is preferred, but almond meal will also work)
• Keto breadcrumbs (optional)
• Parmesan cheese (optional)
• Garlic powder and onion powder (optional)
• Oil for frying (avocado oil, safflower oil, or peanut oil are recommended)

Instructions:

• Pat the chicken dry and season with salt and pepper.
• In one bowl, whisk together the eggs and heavy cream (or buttermilk).
• In a separate bowl, combine the almond flour, keto breadcrumbs (if using), Parmesan cheese (if using), garlic powder, and onion powder (if using).
• Dip each piece of chicken into the egg mixture, then coat with the almond flour mixture.
• Heat oil in a deep pan or pot to 350°F (180°C).
• Carefully place the coated chicken pieces into the hot oil and fry for 5-10 minutes, or until golden brown and cooked through. The internal temperature of the chicken should reach 165°F (75°C).
• Remove the chicken from the oil and place on a wire rack or paper towels to drain excess oil.
• Serve hot with your choice of keto-friendly sides and sauces.

Tips:

• You can also bake or air fry the chicken instead of deep-frying. Baking instructions: preheat the oven to 400°F (200°C) and bake the chicken for 35-40 minutes or until the internal temperature reaches 165°F (75°C). Air frying instructions: air fry at 400°F (200°C) for 20 minutes, flipping halfway through, until the internal temperature reaches 165°F (75°C).
• If you want a crispier coating, you can double-dip the chicken in the egg and almond flour mixtures before frying.
• If you don't want to use eggs, you can coat the chicken in mayonnaise or milk before coating with the almond flour mixture.
• For a spicier kick, add some cayenne pepper to the almond flour mixture.
• To store leftovers, place them in an airtight container in the refrigerator for up to 5 days or freeze for up to 6 months.

How to make the chicken crispy

Frying chicken with almond flour is a great option for those on a keto diet. Here are some tips to ensure your chicken is crispy:

Preparing the Chicken

Before coating the chicken, it is important to prepare it so that the coating will stick and the chicken will cook evenly. Start by pounding the chicken breasts to an even thickness of around 1 inch. This will ensure that the chicken cooks evenly and quickly. You can also cut the chicken into strips or smaller pieces, which will reduce the cooking time. Once the chicken is an even thickness, season it with salt and pepper, or other spices like garlic powder, celery salt, chilli powder, and dried oregano. You can then leave the chicken to marinate for around 30 minutes to enhance the flavour.

The Coating

The coating is what will give the chicken its crispy texture. To make the coating, you will need almond flour, and optionally, crushed pork rinds, parmesan cheese, and seasonings. If you want to add parmesan to your coating, finely grate it and mix it with the almond flour. You can also add seasonings like garlic powder, onion powder, paprika, and dried herbs like oregano or basil. Mix the dry ingredients together in a shallow bowl.

Dipping the Chicken

Before dipping the chicken in the coating, it needs to be dipped in an egg wash, which will help the coating stick to the chicken. To make the egg wash, whisk together eggs and heavy cream in a shallow bowl. You can also add other ingredients to the egg wash like mayonnaise, Greek yoghurt, lemon juice, or Dijon mustard. Dip each piece of chicken in the egg wash, letting any excess drip off, and then coat it in the almond flour mixture. Press the coating onto the chicken to ensure it sticks.

Cooking the Chicken

There are a few different ways to cook the chicken, each of which will give a slightly different result.

Frying

If you want to fry the chicken, add around half an inch of oil to a deep pan or pot. Use an oil with a high smoke point like avocado oil, safflower oil, or peanut oil. Once the oil is hot, carefully add the chicken pieces and fry until golden brown. This should take around 5-10 minutes.

Baking

If you want to avoid using too much oil, you can bake the chicken in the oven. Preheat your oven to 400°F (around 200°C) and line a large baking sheet with parchment paper. Place the coated chicken on the prepared baking sheet and bake for around 15-20 minutes, or until the chicken is golden and has an internal temperature of 165°F (around 75°C).

Air Frying

Air frying is a healthier option that still gives a crispy result. Preheat your air fryer to 400°F (200°C) and lightly oil the air fryer basket. Place the coated chicken in the basket, making sure the pieces do not touch, and air fry for around 10 minutes. Flip the chicken and air fry for an additional 5-10 minutes, until crispy and golden brown.

Storing and Reheating

Almond flour-fried chicken is best served fresh, but it can be stored in the refrigerator for up to 5 days. It can also be frozen for up to 6 months. To reheat, avoid using a microwave, as this will make the crust soggy. Instead, reheat the chicken in a preheated oven, on the stovetop, or in an air fryer.

What oil to use for frying

When frying chicken with almond flour, it is important to use an oil with a high smoke point. This is because the ideal temperature for frying chicken is 180°C/350°F, and oils with a low smoke point will burn at this temperature.

Oils that are suitable for frying chicken include:

• Avocado oil
• Safflower oil
• Peanut oil
• Sesame oil
• Coconut oil
• Olive oil
• Hazelnut oil
• Walnut oil
• Lard
• Tallow
• Duck fat
• Ghee

Of these, avocado oil, safflower oil, peanut oil, and sesame oil are all recommended for frying chicken with almond flour. Avocado oil, in particular, has an incredibly high smoke point and is mild in flavour, making it ideal for frying. Peanut oil is also a popular choice, as it is affordable and does not impart any flavour to the food. Sesame oil has a medium-high smoke point and a nutty aroma, so it should be used sparingly and not exposed to high heat.

Oils that should be avoided for frying include margarine, soybean oil, corn oil, and canola oil. These oils contain high amounts of polyunsaturated fats, which break down into toxic by-products when exposed to high heat.

How to prevent the breading from falling off

Frying chicken with almond flour is perfectly okay for keto. Here are some tips to prevent the breading from falling off:

Pat the chicken dry

Remove the chicken from its packaging and pat the surface dry on both sides with paper towels. You can also leave the chicken uncovered in the refrigerator to dry it out. A dry surface will help the flour adhere evenly to the chicken.

Dredge in flour

Season the chicken with salt and pepper, then dredge in all-purpose flour. A thin flour coating should remain, but remember to remove excess flour before adding the egg wash. This step helps make the chicken crispy and tender.

Use an egg wash

Dip the flour-coated chicken into a bowl of beaten eggs. This helps the breading adhere better. You can also add buttermilk or a teaspoon of Dijon mustard or a few drops of hot sauce to the mixture for a little kick.

Coat evenly

Make sure to coat the chicken evenly with breadcrumbs. Press the breadcrumbs onto the chicken firmly to ensure they stick. You can also use crushed crackers, pretzels, or chips instead of breadcrumbs.

Chill before cooking

Place the breaded chicken on a cooling rack or platter and chill in the refrigerator for about 30 minutes. This helps the layers of breading ingredients solidify and adhere better after cooking.

Avoid overcrowding

When cooking, avoid overcrowding the pan. This can cause the oil temperature to drop, leading to soggy breading.

Use the right oil

If frying, use enough oil and ensure it’s hot enough before adding the chicken. This creates a seal around the breading, keeping it intact.

How to store leftover chicken

Frying chicken with almond flour is perfectly keto-friendly! Now, let's get into how to store leftover chicken.

Storing leftover chicken is a simple process, but it's important to do it properly to ensure food safety and maintain the quality of the meat. Here are the steps you should follow:

• Cooling: After cooking your chicken, let it cool down. It's best to let it cool on a countertop for no more than an hour. You can also leave it in the roasting pan to cool.
• Storage: Once the chicken is cooled, place it in an airtight container or a zip-top freezer bag. Make sure to label the container with the date and contents. If you're using a container, it's best to wrap the chicken in paper towels before placing it inside.
• Refrigeration: Leftover chicken should be refrigerated as soon as possible, ideally within 2 hours of it being left at room temperature. Set your refrigerator to 40°F or less.
• Consumption: According to the United States Department of Agriculture (USDA), cooked chicken can be safely stored in the refrigerator for 3 to 4 days. After this time, it's best to freeze it or discard it.
• Freezing: If you want to freeze your leftover chicken, place it in a zip-top freezer bag and press out as much air as possible. Frozen chicken can be stored for up to 4 months and will remain edible indefinitely, but the flavour and texture may deteriorate over time.
• Reheating: When reheating chicken, avoid using a microwave as it can make the crust soggy. Instead, use a preheated oven, stovetop, or air fryer. Ensure that the internal temperature of the chicken reaches at least 165°F.
• Food Safety: It's important to check the condition of your leftover chicken before consuming it. If it has an off colour, appears slimy, sticky, or tacky, or has an unpleasant odour, discard it immediately.

Frequently asked questions