Frying Food: Keto-Friendly Or Not?

Frying food is typically considered unhealthy, but is it possible to fry food while adhering to the keto diet? The keto diet is a high-fat, low-carb diet that puts the body into a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates. While it is generally advised to avoid fried foods on the keto diet, there are ways to enjoy fried treats while staying within the diet's restrictions.

The key is to use alternative ingredients and cooking methods that reduce the amount of carbohydrates and calories consumed. This includes using keto-friendly cooking oils with high smoke points, such as coconut oil, olive oil, avocado oil, and ghee, as well as frying with almond or coconut flour, which are low-carb and gluten-free alternatives to traditional breading. Dairy products like cheese, sour cream, and heavy cream can also be used for added flavour and texture.

Air fryers are a popular appliance for those on the keto diet, as they use little to no oil and can create the same crispy texture as deep frying. Additionally, keto dieters can enjoy fried foods by choosing low-carb sauces and dips, such as sugar-free ketchup or mustard, and utilising spices and herbs to add flavour without adding carbohydrates.

While it takes some creativity and careful ingredient choices, it is possible to enjoy fried foods while sticking to the keto diet.

Frying with almond flour or coconut flour

Frying with flour is a great way to add a crunchy texture to your keto-friendly dishes. Coconut flour and almond flour are both gluten-free, grain-free alternatives to wheat flour and are keto-friendly.

Coconut Flour

Coconut flour is made from dried coconut meat ground into a fine powder. It is low-carb, gluten-free, and has a mild flavour, making it a good substitute for wheat flour. It is also a rich source of fibre and medium-chain triglycerides (MCTs), which are easily digestible and help with ketone production.

However, coconut flour absorbs a lot of moisture, so you will need to add plenty of eggs and liquids to your recipes. It also forms a heavier batter, making it ideal for pancakes, waffles, muffins, and cakes.

Almond Flour

Almond flour is made from blanched almonds, which are ground into a fine flour. It is low-carb, gluten-free, and has a light, fluffy texture, making it a great substitute for wheat flour in keto baking and dessert recipes. It also has a sweet and nutty flavour, adding depth to baked goods like macaroons, cakes, and bread.

Almond flour is more calorie-dense than coconut flour, and it has twice as much fat and half the amount of net carbs. This makes it an excellent choice for keto recipes, as the high-fat content is crucial to the keto diet.

Tips for Frying with Coconut or Almond Flour

When frying with these flours, it is important to note that they burn quicker than wheat flour. A combination of both flours can be used for the right balance of texture and taste. For every cup of almond flour, substitute a quarter cup of coconut flour, or vice versa.

Avocado oil is a good frying oil choice, as it is healthy and has a high smoke point. It is also important to ensure your oil is at the optimal temperature, and that your food is cooked thoroughly and quickly to avoid sogginess.

Using dairy-based ingredients for frying

Frying food is generally not recommended on the keto diet, as most fried foods are mixed with breading and additives that can cause you to exceed your daily carb limit. However, if you are craving fried food, using an air fryer can be a great alternative, as it does not require submerging your food in cooking oil, which can be high in carbohydrates.

When it comes to using dairy-based ingredients for frying, there are a few options to choose from. Here are some detailed instructions and tips for using dairy-based ingredients for frying while on the keto diet:

Butter

Butter is a dairy product that can be used for frying. While it is high in fat, it also contains only trace amounts of milk protein and sugar. This makes it a good option for those following the keto diet, as it will not significantly impact your carb intake. However, it is important to note that butter browns faster than other oils, so it may not be suitable for high-heat cooking.

Ghee

Ghee is clarified butter that has been heated and had the milk solids removed. It has a concentrated buttery taste and is commonly used in Indian cooking. Ghee is a good option for frying as it is carb-free and has a high smoke point, meaning it can be used for high-heat cooking without burning.

Cheese

Cheese can also be used as a dairy-based ingredient for frying. There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them suitable for the keto diet. For example, cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium per ounce. Cheese can be used as a breading or coating for foods that you are frying.

Cream and Half-and-Half

Cream and half-and-half are dairy products that are very low in carbs and high in fat, making them ideal for keto. They can be used as a base for frying or added to other ingredients to create a keto-friendly breading. However, it is recommended to consume these products in moderation, as they are high in saturated fat.

Dairy-Free Alternatives

If you are looking for dairy-free alternatives for frying, coconut oil and olive oil are recommended. Coconut oil has little to no carb content and is high in saturated fat, making it a good keto-friendly option. Olive oil, especially extra virgin olive oil, is a healthy source of fat and has many nutritional benefits. It is best used for low-heat cooking or added to dishes after cooking.

Keto-friendly cooking oils

Frying food is not recommended on the keto diet as most fried foods are mixed with breading and other additives that can take you over your daily carb limit. However, if you are craving fried food, an air fryer can be a good alternative as it produces a similar crispy texture without the use of oil.

If you are going to fry food, it is important to choose a keto-friendly oil. Here are some of the best keto-friendly cooking oils:

Coconut Oil

Coconut oil is a common alternative for keto-friendly cooking as it has little to no carb content and is high in saturated fat. It has a relatively high smoke point, making it ideal for sauteing, frying, roasting and baking keto foods. However, it can affect the taste of your food, so use it intentionally.

Extra Virgin Olive Oil

Extra virgin olive oil is packed with antioxidants and has a strong flavour. Due to its low smoke point, it is best for low-heat cooking, dips and dressings. It pairs well with meat, vegetables and eggs.

Avocado Oil

Avocado oil has a mild, versatile flavour and is high in monounsaturated fats and antioxidants, as well as vitamins A, E and D, proteins and potassium. It has an incredibly high smoke point, making it ideal for frying, grilling, roasting, sauteing and searing. It can also be used for cold cooking such as marinades, dressings and dips.

MCT Oil

MCT oil is great for your everyday fat intake as it easily converts to ketones. It is best used in salad dressings, coffees and smoothies.

Red Palm Oil

Red palm oil is derived from the reddish pulp fruit produced by palm trees. It is rich in beta-carotene and contains carotenoids, phytosterols, squalene, vitamin E and CoQ10. It can be used for high-heat cooking, sauteing and frying.

Sesame Oil

Sesame oil has a rich, smooth flavour and a nutty aroma. It has a medium-high smoke point and is ideal for sauteing or frying keto-friendly foods. It can also be added to sauces and dressings.

Walnut Oil

Extracted from English walnuts, walnut oil is full of omega-3 fatty acids, monounsaturated fats and vitamins such as manganese, niacin, potassium and zinc. It has a rich, nutty flavour and is best for low-heat, light cooking keto recipes such as grilled meats or desserts.

Hazelnut Oil

Hazelnut oil is a delicious, richer alternative to olive oil. It is strong in flavour and high in essential fatty acids. It is ideal for keto-friendly baking, homemade pesto, marinades, salad dressings and sauces.

Animal Fats

Animal fats such as lard, tallow and duck fat can also be used for keto cooking. Butter can add a creamy quality to meals but is best used at low-to-medium heat as it can burn at high temperatures. Ghee, or clarified butter, is a better option for high-heat cooking as it has had the proteins and milk sugars filtered out.

Air fryers

• Keto Air Fryer Chicken Tenders
• Air Fryer Chicken Wings
• Air Fryer Chicken Thighs
• Air Fryer Bacon-Wrapped Scallops
• Air Fryer Salmon
• Air Fryer Steak Bites
• Air Fryer Pork Chops
• Air Fryer Shrimp Scampi
• Air Fryer Broccoli
• Air Fryer Jalapeno Poppers
• Air Fryer Meatballs
• Air Fryer Zucchini Fries
• Air Fryer Chicken Parmesan
• Air Fryer Steak and Chicken Kabobs
• Air Fryer Pork Ribs
• Air Fryer Buffalo Cauliflower
• Air Fryer Bacon
• Air Fryer Chicken Legs
• Air Fryer Sausage Patties
• Air Fryer Chicken Drumsticks
• Air Fryer Turkey Legs
• Air Fryer Hamburgers
• Air Fryer Hard-Boiled Eggs
• Air Fryer Keto Onion Rings
• Air Fryer Chicken Fajitas

Low-carb sauces and dips

Frying food is not recommended on the keto diet, as it often involves breading and other additives that are high in carbohydrates. However, if you are craving fried food, using an air fryer is a great alternative as it creates a similar texture without the need for oil.

Now, onto the sauces and dips! There are plenty of low-carb sauce and dip options that can add flavour to your keto meals. Here are some ideas and recipes to get you started:

Keto Mayonnaise

Mayonnaise is a versatile keto-friendly condiment that can be used as a base for dips and dressings. You can make your own keto mayonnaise at home, or look for store-bought options made with avocado oil or light olive oil.

Keto Ranch Dressing

A creamy and tangy dressing that can be used on salads, fresh vegetables, and more. You can make your own keto-friendly version with dried herbs and spices, or try a bacon and veggie ranch dressing.

Keto BBQ Sauce

Most store-bought BBQ sauces are loaded with added sugar. However, you can easily make your own keto-friendly version with just a few simple ingredients. This sauce goes well with meat, salads, dips, and even pizza!

Keto Pesto

A classic Italian staple, pesto can be made dairy-free by using olive oil, basil, and pine nuts. You can also add parmesan cheese if you like. Pesto is great on sandwiches, salads, and even keto pasta dishes.

Keto Caesar Dressing

A creamy and dairy-free dressing that is perfect for salads or as a sauce for leftover meals. You can make your own keto Caesar dressing with store-bought mayonnaise and anchovy paste, or try a version with avocado oil mayo for a creamier option.

Keto Cheese Sauce

A warm and gooey cheese sauce is a perfect topping for keto-friendly roasted vegetables or as a dip for fresh veggies. You can find easy recipes for keto cheese sauce online, and it's a great way to add extra cheese to your meals.

Keto Stir Fry Sauce

If you're craving Asian flavours, a stir-fry sauce is a great option. You can make your own keto-friendly version or look for coconut aminos as a soy sauce alternative. Just be sure to omit any maple syrup or sugar in the recipe to keep it keto-friendly.

Keto Marinara Sauce

A tomato-based sauce is a great way to add flavour to keto pasta dishes or lasagna. You can make your own keto marinara sauce by slow-roasting garden tomatoes, onion, and garlic, then blending them together.

Keto Hollandaise Sauce

A fail-proof hollandaise sauce can be made in a mason jar with an immersion blender. This sauce is great for adding extra flavour to eggs, vegetables, or meat dishes.

Keto Avocado Sauce

Avocado sauce with pistachios is a wonderful all-purpose sauce that can be used as a dip or dressing. It goes well with grilled meat, vegetables, fish, or poultry.

Keto Lemon Garlic Aioli

A super easy lemon and garlic aioli sauce is perfect for seafood dishes, especially salmon. It's a great way to add some extra flavour to your keto meals.

Other Ideas

• Keto Thousand Island Dressing
• Sugar-free Ketchup
• Jerk-flavoured Mayonnaise
• Keto Orange Parsley Sauce
• Keto Chimichurri Sauce
• Keto Whipped Ricotta and Marinated Tomato Dip

Frequently asked questions