Nashville Hot Sauce: Is It Keto-Friendly?

Nashville Hot Sauce is a key ingredient in Nashville Hot Chicken, a Tennessee classic that has gained popularity in recent years. The sauce is typically made with cayenne pepper, brown sugar, and vinegar-based hot sauce, giving it a spicy and subtly sweet flavour. As the dish grows in fame, many are wondering if it can be adapted to fit a keto diet. The answer is yes, it is possible to make a keto-friendly version of Nashville Hot Chicken by substituting certain ingredients.

Nashville hot sauce ingredients

Nashville hot sauce is a regional recipe from Tennessee, famous for its use on fried chicken. The sauce is typically more of a paste or spicy oil than a sauce, with a thick and grainy texture. The key ingredients are cayenne pepper, butter, and brown sugar, which give it a balance of heat and sweetness.

Ingredients

• Butter: Clarified, unsalted butter is preferred, as it has a higher melting point and allows control over the amount of salt in the sauce.
• Cayenne Pepper: This is the key ingredient that gives the sauce its heat. The amount used can be adjusted to taste, and extra cayenne can be added for a spicier kick.
• Brown Sugar: Brown sugar balances the heat from the cayenne and adds a touch of sweetness and bold flavour.
• Salt and Pepper: Coarse kosher salt and freshly ground black pepper are typically used, and can be added to taste.
• Garlic: Garlic powder is often used to avoid a chunky texture, but some recipes call for minced garlic for added texture.
• Smoked Paprika: Smoked paprika adds a smoky flavour to the sauce, but regular paprika can also be used.
• Vinegar: White vinegar is sometimes added to Nashville hot sauce for extra tanginess.
• Honey: A small amount of honey can be added for an extra touch of sweetness.
• Other Spices: Some recipes include additional spices such as onion powder, cumin, and chilli powder.

Adjusting the Flavour

The levels of sweetness and spiciness in Nashville hot sauce can be adjusted to taste. To increase the sweetness, add an extra tablespoon of brown sugar. For more spice, add another tablespoon of cayenne pepper. However, it's important to be careful when adjusting these ingredients, as you can always add more but can't take it out once it's in the sauce. Taste-testing as you go is recommended.

Keto-friendly alternatives to flour

If you're on a keto diet, you don't have to give up flour entirely, but you will need to make some substitutions. Here are some keto-friendly alternatives to flour that you can use for baking, breading, and other purposes:

Almond Flour

Almond flour is one of the most widely used keto flour substitutes. It's made from crushed almonds and is extremely low in carbs, with only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving. You can use it as a 1-to-1 substitute for wheat flour in baking, but baked goods made with almond flour tend to be a little spongy. It can also be used as a breading for fried, air-fried, or baked foods.

Coconut Flour

Coconut flour is a very fine, powdery flour made from coconut flesh. It has a mild coconutty taste that works well in most desserts, which is what it's most commonly used for. It's also one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs. Coconut flour absorbs a lot of liquid, so you'll need to add extra liquid ingredients if you're using it as a 1-to-1 substitute for wheat flour. It's best used in recipes specifically developed for coconut flour. It also makes an excellent thickening agent, although you may taste a hint of coconut.

Chia Flour

Chia flour is made from ground chia seeds, which are loaded with soluble fiber. Like coconut flour, chia flour absorbs a lot of water and moisture. A 2-tablespoon (12-gram) serving of ground chia seeds contains 5 grams of total carbs and 0 grams of net carbs. Chia flour is usually mixed with other flours when baking, but it can also be used on its own to make a low-carb, high-fiber pudding.

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds, which are low in carbs, containing 4 grams of total carbs and 0 grams of net carbs per 2-tablespoon (14-gram) serving. It's also rich in potentially anti-inflammatory omega-3 fats. Like chia flour, flaxseed meal absorbs a lot of liquid, so it's typically mixed with other keto-friendly flours in baking. However, flaxseed meal is commonly used on its own or with chia seeds to make crackers.

Lupin Flour

Lupin flour is made from sweet lupin beans, which are closely related to peanuts and soybeans. It's commonly used in gluten-free pasta and is a key ingredient in several keto-friendly pasta recipes. A 1/4-cup (28-gram) serving provides 11 grams of total carbs and 1 gram of net carb. Lupin flour is also high in protein. It's often used in a mixture with coconut flour or almond flour in baking recipes.

Pork Rind Crumbs

Pork rind crumbs, or pork rind dust, is made from ground-up pork rinds (deep-fried pig skin). It's an excellent breading for fried, air-fried, or baked keto foods since flour and cornmeal are off-limits due to their carb content. It's totally free of carbs and high in fat and protein, making it ideal for a keto diet. You can buy pork rind crumbs or make your own using store-bought pork rinds.

Keto Nashville hot chicken recipes

Overview

Nashville Hot Chicken is a spicy, juicy dish that combines the flavours of southern fried chicken with an oil-based cayenne pepper sauce. The chicken is typically served with white bread and pickles, creating a classic Nashville Hot Chicken Sandwich. However, for those on a keto diet, the white bread is replaced with low-carb alternatives such as chaffles or keto bread.

Ingredients

The ingredients for Keto Nashville Hot Chicken can be easily adjusted to suit your taste preferences. Here are the main components:

• Meat: Chicken thighs or breasts are commonly used. For a nuggget-style dish, you can opt for chicken breast meat.
• Hot Sauce: A keto-friendly hot sauce can be made by combining butter, your preferred hot sauce, a low-carb sweetener, cayenne pepper, and smoked paprika.
• Garnish: Dill pickle chips and parsley add a refreshing touch to the spicy dish.
• Spice Rub: A blend of smoked paprika, cayenne powder, salt, granulated onion, granulated garlic, baking soda, and white pepper forms the basis of the spice rub. You can experiment with variations like black pepper, brown sugar, garlic powder, chili powder, and onion powder.

Cooking Methods

There are several ways to cook Keto Nashville Hot Chicken:

• Oven-Baked: Preheat the oven to 425 degrees F. Prepare the spice rub and generously season both sides of the chicken thighs. Place the chicken on a parchment paper-lined sheet pan and bake for about 45 minutes until the chicken reaches an internal temperature of 175 degrees F and the skin is crispy.
• Air Fryer: Preheat the air fryer to 400°F. Coat the chicken thighs with an egg, buttermilk, and hot sauce mixture, followed by a breadcrumb coating. Place the chicken in the air fryer basket and cook for 8-10 minutes per side, spraying with cooking spray as needed.
• Deep Frying: For this method, you'll need a cast-iron skillet or frying pan, along with super-hot canola oil. Fry the chicken until it's crispy and cooked through.

Serving Suggestions

Keto Nashville Hot Chicken can be served in a variety of ways:

• Sandwich: Place the chicken on a low-carb hamburger bun with butter, pickles, lettuce, and mayonnaise.
• Open-Faced: Serve the chicken on a thick slice of soft bread, accompanied by coleslaw and pickles.
• With Sides: Steamed vegetables like broccoli and cauliflower are classic side dishes. For non-keto guests, offer a side of keto potato salad.

Keto Nashville hot chicken sandwiches

Ingredients

For the chicken:

• Boneless, skinless chicken thighs
• Pickle juice (optional)
• Hot sauce (any vinegar-based hot sauce such as Tabasco, Frank's RedHot Sauce, or Louisiana)
• Buttermilk (optional)
• Egg
• Breadcrumbs (use almond flour and pork rind crumbs for Keto, or whey protein isolate if low-carb)
• Salt
• Pepper
• Avocado oil (or canola oil) for frying

For the Nashville hot sauce:

• Salted butter
• Hot sauce
• Low-carb sweetener (e.g. Wondrose, Swerve Brown Sugar)
• Cayenne pepper
• Smoked paprika
• Garlic powder

Optional garnish:

• Dill pickle chips
• Parsley

Method

Step 1: Prepare the chicken

• Place the chicken thighs on a cutting board and pound them to an even thickness.
• Sprinkle with salt and pepper to taste.
• (Optional) Mix pickle juice, buttermilk, hot sauce, and egg together and brine the chicken in the fridge for 2-8 hours.

Step 2: Make the breading

• In one bowl, mix together the egg, buttermilk, and hot sauce.
• In another bowl, mix together the breadcrumbs, salt, and pepper.
• (Optional) Add spices to the breading, such as paprika and cayenne pepper.

Step 3: Coat the chicken

• Dip each chicken thigh into the egg mixture, then coat with the breading.
• (Optional) For extra crunch, dip the chicken back into the egg mixture and coat with breading again.

Step 4: Fry the chicken

• Heat avocado oil in a large cast-iron skillet to approximately 350-375 degrees Fahrenheit.
• Fry the chicken for about 4-5 minutes per side, or until golden brown.
• Remove from the pan and place on a plate to rest.

Step 5: Make the Nashville hot sauce

• In a small saucepan, whisk together butter, low-carb sweetener, cayenne pepper, smoked paprika, and hot sauce over low heat.
• Do not let the sauce boil, as the butter will separate.
• Remove from the heat once the butter is fully incorporated into the sauce.

Step 6: Coat the chicken in the sauce

Dunk or brush the chicken thighs in the sauce to fully coat.

Step 7: Assemble the sandwich

Serve the chicken on a low-carb hamburger bun, with butter, pickles, lettuce, and mayo.

Tips

• Control the spice level by adjusting the amount of cayenne pepper in the sauce.
• For extra spice, sprinkle cayenne pepper directly on top of the sauce.
• For a milder sauce, replace some of the cayenne with smoked paprika and lightly brush the sauce onto the chicken.
• To make the chicken extra crispy, air dry it in the fridge overnight before cooking and add baking soda to the spice rub.

Keto Nashville hot sauce recipes

Nashville hot sauce is a spicy, vinegar-based hot sauce that gets its heat from cayenne pepper and a subtle sweetness from brown sugar. Here are some recipes for making keto-friendly Nashville hot sauce at home:

Recipe 1:

This recipe is for those who want to make a keto-friendly version of the Nashville Hot Chicken Sandwich.

Ingredients:

• 4 boneless, skinless chicken thighs
• Salt and pepper to taste
• 1/2 cup pork rind crumbs
• 1/2 cup grated parmesan cheese
• 1 tsp cayenne pepper
• 1 cup avocado oil for frying
• 1 tbsp cayenne pepper
• 1 tsp smoked paprika
• 1 tsp brown sugar substitute
• 1/2 tsp black pepper
• 1/4 cup reserved cooking oil
• 8 slices preferred bread substitute
• 16-20 dill pickle slices

Instructions:

• Place the chicken thighs on a cutting board and pound them to an even thickness, then sprinkle them with salt and pepper to taste.
• In a medium bowl, mix together 1/3 cup of heavy cream and two teaspoons of lemon juice. Beat in one egg and two tablespoons of hot sauce. Set the bowl aside or use this mixture to marinate the chicken for 2-8 hours in the refrigerator.
• In another medium bowl, mix together the pork rind crumbs, parmesan, paprika, and cayenne. Add black pepper to taste. Spread this mixture evenly over a large plate.
• Heat the avocado oil in a large cast-iron skillet to approximately 375 degrees. If you didn't marinate the chicken, dip it in the cream mixture and then coat with breadcrumbs, starting with the largest piece first. Place the chicken gently into the oil. Continue with the next largest piece, saving the smallest piece for last. If you marinated the chicken, remove the pieces from the bag, allowing excess marinade to drip off, then coat with crumbs and proceed as above.
• Cook the chicken in the oil for 4-5 minutes per side, turning gently with tongs to avoid knocking off the breading. Remove from the pan and put on a plate to rest.
• In a heat-proof bowl, combine the cayenne, salt, both types of paprika, garlic powder, cumin, brown sugar substitute, and black pepper. Add 1/4 cup of the cooking oil, stir together, and brush onto the cooked chicken with a silicone pastry brush.
• For the sandwich assembly, spread your top slices of bread with mayonnaise and pickle chips. Put a piece of oiled chicken on the bottom slice and top with the top slices.

Recipe 2:

This recipe is for those who want to make keto Nashville Hot Chicken Thighs.

Ingredients:

• 2 lbs Chicken Thighs (8 thighs)
• 1 stick Salted Butter
• 3 tbsp Wondrose Low carb sweetener
• 1 tbsp Cayenne Pepper
• 1 tbsp Smoked Paprika
• 2 tbsp Smoked Paprika
• 2 tbsp Cayenne Pepper
• 1 tbsp Granulated Onion
• 1 tbsp Granulated Garlic
• 1 cup Dill Pickle Chips

Instructions:

• Preheat oven to 425 degrees F.
• Combine seasoning to prepare rub seasoning. Trim off any extra skin and shape chicken thighs so they sit flat on the sheet pan. Generously season both sides of the chicken thighs.
• Lay chicken thighs on a sheet pan lined with parchment paper. Bake for about 45 minutes until chicken thighs reach 175 degrees and the skin is crispy.
• In a small saucepan, whisk together butter, Wondrose, Cayenne, paprika, and hot sauce over low heat. Whisk constantly and do not let the sauce boil or the butter will separate. Remove from heat as soon as the butter is fully incorporated into the sauce. Set aside.
• Once the chicken is fully cooked, dunk or brush the chicken thighs in sauce to fully coat. Serve with dill pickle chips.

Frequently asked questions