Kentucky Fried Chicken: Keto-Friendly Or Not?

Kentucky Fried Chicken is a popular fast-food chain that specializes in fried chicken. While it is a tasty treat, it is not keto-friendly. The good news is that there are a few ways to make fried chicken keto-friendly.

One way is to remove the breading from the chicken before eating it. Another way is to fry unbreaded chicken in lard or avocado oil. You can also substitute almond flour for traditional white flour and dip the chicken in heavy cream and eggs instead of milk.

There are also keto-friendly recipes for fried chicken available online. These recipes typically use almond flour or pork rind breadcrumbs as a substitute for traditional flour. By making your own fried chicken at home, you can indulge in this tasty treat while staying in ketosis.

How to make keto-friendly fried chicken at home

Ingredients:

• Skin-on chicken (drumsticks, thighs, and/or breast pieces)
• Salt and pepper
• Eggs
• Heavy cream
• Almond flour
• Keto breadcrumbs
• Parmesan cheese
• Garlic powder
• Onion powder
• Oil for frying (co: 2,5>avocado oil, safflower oil, or peanut oil)

Method:

• Preheat the oven to 400°F and line a baking sheet with parchment paper.
• Pat the chicken dry and season with salt and pepper.
• In a bowl, whisk together the eggs and heavy cream.
• In a separate bowl, combine the almond flour, keto breadcrumbs, parmesan cheese, garlic powder, and onion powder.
• Dip each piece of chicken in the egg mixture, then in the almond flour mixture, pressing to coat evenly.
• Place the coated chicken pieces on the prepared baking sheet.
• Bake for 35-45 minutes, or until the chicken is golden and the internal temperature reaches 165°F.
• Serve warm with a dipping sauce of your choice.

Tips:

• For a crispier texture, you can use crushed pork rinds instead of, or in addition to, almond flour.
• If you prefer not to bake the chicken, you can fry it in oil or use an air fryer.
• To make a keto-friendly dipping sauce, combine mayonnaise with hot sauce, adjusting the amount of hot sauce to your preferred level of spiciness.

KFC's grilled chicken as a low-carb option

KFC's grilled chicken is a great low-carb option. The grilled chicken drumstick, thigh, breast, and wing are all low-carb options. The drumstick has 80 calories, 4g fat, 0g carbs, and 11g protein. The thigh has 150 calories, 9g fat, 0g carbs, and 17g protein. The breast has 210 calories, 7g fat, 0g carbs, and 38g protein. The wing has 70 calories, 3g fat, 0g carbs, and 9g protein.

You can enjoy these grilled chicken options with a lemon juice packet, which contains 1 gram of carbs, or a hot sauce packet, which has 0 grams of carbs.

If you want a sauce with a little more fat, you can try the buttery spread, which has 0 grams of net carbs, or the ranch dipping sauce, which has 2 grams of carbs per serving.

You can also order a bucket of grilled chicken, which comes with biscuits, desserts, drinks, and side dishes. However, to keep it low-carb, ask them to hold these and opt for a side salad without dressing or croutons instead.

If you're craving something a little more exciting than plain grilled chicken, you can try the Nashville hot grilled chicken. One thigh contains 180 calories, 12g fat, 0g carbs, and 17g protein. One breast contains 260 calories, 12g fat, 1g carb, and 38g protein.

The Nashville hot flavors do contain wheat, soybean oil, and sugar, so keep your portions to one or two breasts to stay within the limits of a keto diet.

Nutritional information for KFC's fried chicken

Kentucky Fried Chicken (KFC) is a fast-food chain specialising in fried chicken. While it is possible to eat low-carb at KFC, it is not an ideal situation as you will be consuming low-quality meats with harmful chemicals, added sugars, and vegetable oils. If you are on a ketogenic diet, it is always best to prepare your meals at home using high-quality keto-approved ingredients.

KFC's Menu

The majority of KFC's foods are fried. KFC's fried chicken is made with wheat flour breading, which is not suitable for those avoiding gluten. The side dishes at KFC are also not nutritious and are high in carbs. These include pot pie, biscuits, and macaroni and cheese.

KFC's Nutritional Information

KFC's website has a nutritional calculator that allows you to build and customise your meal to see the macronutrient and calorie breakdown.

• Original Recipe Chicken Breast: 390 calories, 21 grams of fat, 11 grams of carbs (9 grams net carbs), 2 grams of fibre, and 39 grams of protein.
• Extra Crispy Chicken Breast: 530 calories, 35 grams of fat, 18 grams of carbs, 35 grams of protein.
• Spicy Crispy Chicken Breast: 350 calories, 20 grams of fat, 11 grams of carbs, 1 gram of fibre, and 30 grams of protein.
• Nashville Hot Chicken Breast: 540 calories, 40 grams of fat, 14 grams of carbs, 2 grams of fibre, and 31 grams of protein.

Tips for Ordering Keto at KFC

If you find yourself in need of a meal and KFC is your only option, here are some tips to keep your order low-carb:

• Stick with grilled chicken instead of crispy/fried chicken.
• Get a side salad without any dressing or croutons.
• Avoid different chicken preparations, such as Nashville hot chicken, Georgia gold chicken, and Smoky mountain BBQ chicken, as these will add more harmful ingredients to your meal.
• Say no to dipping sauces as these will contribute to the sugar and carb count.
• Utilise KFC's nutrition calculator on their website to plan your meal ahead of time.

Foods to Avoid at KFC

The following foods at KFC should be avoided when following a ketogenic diet:

• All side dishes, including mashed potatoes and gravy, coleslaw, macaroni and cheese, green beans, whole kernel corn, seasoned potato wedges, potato salad, and biscuits.
• All drinks besides unsweetened iced tea.
• All desserts, such as cookies and cakes.
• All Mac and Cheese bowls.

Tips for ordering low-carb at KFC

Ordering low-carb at KFC is possible, but it requires careful planning and adjustments. Here are some tips to help you navigate the menu and make healthier choices:

Utilize the Nutrition Calculator:

Before visiting KFC, check their website for the nutrition calculator. This tool allows you to build and customize your meal to see the macronutrient and calorie breakdown. This will help you make informed choices and stay within your dietary limits.

Stick with Grilled Chicken:

The side dishes at KFC are generally high in carbs and not very nutritious. Your best option is to stick with grilled chicken, which has zero carbs. Ask for grilled chicken instead of crispy or breaded options to avoid the breading. Go for wings instead of chicken breasts for a higher fat content.

Opt for a Side Salad:

KFC offers side salads with lettuce and tomato, which are a good low-carb choice. Make sure to ask for the salad without any dressing, as dressings can add to the carb and sugar count. Alternatively, you can request olive oil and vinegar as a healthier option.

Avoid Different Preparations:

KFC offers various chicken preparations like Nashville hot chicken, Georgia gold chicken, and Smoky mountain BBQ chicken. However, these flavorings often add more harmful ingredients and carbs to your meal. Stick with the original chicken recipe to minimize additional ingredients.

Don't Be Afraid to Modify:

If you accidentally receive crispy chicken instead of grilled, don't hesitate to remove the breading. You can use your fingers or a fork and knife to peel off the breading and enjoy the chicken inside.

Say No to Dipping Sauces:

Dipping sauces can add hidden sugars and carbs to your meal. Avoid sauces like Finger Lickin' Good Sauce, Honey Mustard Dipping Sauce, Creamy Buffalo Dipping Sauce, and Buttermilk Ranch Dipping Sauce. If you must use a sauce, opt for the Heinz Buttermilk Dressing, which has only 1 gram of carb per serving.

Choose Your Sides Wisely:

When ordering at KFC, be mindful of the sides. Some sides, like coleslaw, mashed potatoes, macaroni and cheese, and corn, are high in carbs and should be avoided. Instead, opt for green beans, which have only 2 grams of net carbs per serving.

Plan Your Meal in Advance:

If possible, check the KFC menu online before visiting the restaurant. This will help you make informed choices and stick to your low-carb diet. You can also call ahead and ask about grilled chicken options to ensure they are available.

Be Mindful of Portion Sizes:

Even when choosing low-carb options, pay attention to portion sizes. KFC's grilled chicken drumsticks, for example, have zero carbs, but the fat content may vary depending on the number of pieces you consume. Practice portion control to maintain a balanced diet.

Bring Your Own Condiments:

If you're concerned about the limited low-carb options, consider bringing your own condiments or sauces. This way, you can enhance the flavor of your meal without adding unnecessary carbs.

Remember, while it is possible to eat low-carb at KFC, it is still fast food. Whenever possible, prepare your meals at home using high-quality keto-approved ingredients.

Best cuts of chicken for frying

Frying chicken is a fantastic way to enjoy this versatile meat, but not all cuts are created equal. Here are some tips to help you choose the best cuts of chicken for frying:

• Cut up the chicken properly: Consider using a whole chicken cut into pieces to satisfy both dark and white meat preferences. Cutting each breast into two or three pieces will result in more evenly sized portions with similar cooking times.
• Brining or marinating: Brining or marinating the chicken beforehand is essential for keeping it juicy and flavourful. A simple brine can be made by mixing water, kosher salt, granulated sugar, and spices. For a buttermilk brine, add buttermilk to the mixture and soak the chicken overnight.
• Seasoning: Don't skimp on seasoning! Add spices and salt to the flour dredge and stir wet condiments like hot sauce into the milk mixture.
• Oil and temperature: Choose an oil with a high smoke point, such as canola or peanut oil. Heat the oil to around 335°F for the best balance of crispiness and moisture.
• Cooking method: While a deep fryer is not necessary, a cast-iron skillet or Dutch oven is ideal. Avoid using paper towels to drain the fried chicken, as this can make it soggy. Instead, use a wire rack over a baking sheet.

Now, let's look at some specific cuts of chicken and how they fare when fried:

• Chicken breast: This is the leanest cut and can be pan-fried, roasted, barbecued, or baked. Smaller pieces can be added to stews and stir-fries, but be careful not to overcook, as this can dry out the meat.
• Chicken wings: Wings are higher in fat and absolutely delicious when fried, grilled, or barbecued. They develop a crispy skin and are fantastic coated in a sweet and sticky glaze.
• Drumsticks: Drumsticks, or the chicken's shins, are another cheap and easy option for frying. They are also great for barbecuing and work well in curries.
• Chicken thighs: Thighs are the tastiest, most tender part of the chicken, with darker and firmer meat than the breast. They can be bought with or without the bone and are fantastic roasted and finished under the grill.
• Chicken legs: Leaving the legs whole results in a juicier, more flavourful cut. They are excellent roasted, grilled, or stewed and are a great choice for barbecuing.

Frequently asked questions