Fried Chicken And Keto: What's The Deal?

Fried chicken is generally not keto-friendly. Traditional fried chicken is breaded with flour, cornmeal, or cornstarch, all of which are high in carbohydrates. A single drumstick can contain up to 11 grams of carbs, which is a significant amount considering that most people on the keto diet aim to consume fewer than 20 grams of carbs per day. However, it is possible to make keto-friendly fried chicken by using low-carb alternatives such as almond flour, heavy cream, and eggs, and cooking with oils that have healthy fats like avocado oil or lard.

The breading on traditional fried chicken contains carbs, making it non-keto-friendly

Fried chicken is usually made with a batter or breading that includes flour or cornmeal, and sometimes cornstarch. These ingredients are high in carbohydrates, which are restricted on the keto diet. A classic fried chicken drumstick can contain up to 11 grams of carbohydrates, which is a significant amount considering that those on the keto diet typically aim for fewer than 20 grams of carbs per day.

As a result, traditional fried chicken is not considered keto-friendly. However, it is possible to make keto-friendly fried chicken by using low-carb alternatives such as almond flour or pork rinds as breading and heavy cream and eggs to help the breading stick. These substitutions can significantly reduce the carb count, allowing you to enjoy fried chicken while adhering to your keto diet.

You can make fried chicken keto-friendly by removing the breading and eating just the meat

Fried chicken is a beloved comfort food for many, but it is not keto-friendly. Traditional fried chicken uses flour, cornmeal, or cornstarch to create its signature crunchy crust, and these ingredients are high in carbohydrates. A single drumstick can contain up to 11 grams of carbs, which is a significant amount considering that most people on the keto diet aim to consume fewer than 20 grams of carbs per day.

However, there are ways to make fried chicken keto-friendly. If you're ordering fried chicken from a fast-food chain, the simplest way to reduce the carb count is to remove the breading and eat only the meat. This will bring the carb count down to almost zero.

If you're preparing fried chicken at home, you can make it keto-friendly by using alternative ingredients. Instead of breading, season the chicken with herbs and spices like thyme, paprika, salt, pepper, and oregano. You can also use almond flour or keto-friendly pork rinds as breading, which have significantly fewer carbs than traditional flour.

When it comes to the frying process, avoid using vegetable oil. Opt for oils with healthy fats and a high smoke point, such as extra virgin olive oil, avocado oil, or lard. Instead of milk, use heavy cream and eggs to help the breading stick.

By making these simple substitutions, you can enjoy keto-friendly fried chicken with a crunchy coating and juicy meat, without compromising your carb count. So, go ahead and indulge in this delicious comfort food while staying true to your keto diet!

You can make keto-friendly fried chicken at home by using low-carb alternatives such as almond flour, heavy cream, and eggs

Fried chicken is typically made with flour or cornmeal, which are high in carbs and therefore not keto-friendly. However, you can make keto-friendly fried chicken at home by using low-carb alternatives such as almond flour, heavy cream, and eggs. Here's a recipe to guide you through the process:

Ingredients:

• Skin-on chicken (drumsticks, thighs, and/or breast pieces)
• Salt and pepper, to taste
• Eggs
• Heavy cream
• Almond flour (blanched almond flour is preferred, but almond meal will also work)
• Keto bread crumbs
• Parmesan cheese
• Garlic powder
• Onion powder
• 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.
• In a separate bowl, combine the keto bread crumbs, almond flour, parmesan cheese, garlic powder, and onion powder.
• Dip each piece of chicken into the egg and cream mixture, then coat it with the almond flour mixture.
• Heat oil in a deep pan or pot to a temperature of 180°C/350°F.
• Fry the chicken until golden brown and the internal temperature reaches 75°C/165°F.
• Place the fried chicken on a wire rack to allow excess oil to drip off.

You can also bake or air fry the chicken instead of frying it. To bake, preheat the oven to 200°C/400°F and bake the chicken for 35-40 minutes. To air fry, preheat the air fryer to 200°C/400°F and cook for 20 minutes, flipping the chicken halfway through. Ensure that the internal temperature reaches 75°C/165°F for both baking and air frying.

By using almond flour, heavy cream, and eggs as alternatives to traditional flour and milk, you can enjoy crispy and juicy fried chicken that fits within your keto diet.

You can use keto-friendly pork rinds as breading for your chicken for a crunchy and tasty coating

Fried chicken is a beloved dish for many, but it is not keto-friendly. Traditional fried chicken uses flour, cornmeal, or cornstarch to create its signature crunchy crust, and these ingredients are high in carbohydrates. However, you can make fried chicken keto-friendly by using keto-friendly pork rinds as breading. Pork rinds are a fantastic alternative to traditional breading, as they provide a crunchy and tasty coating while being low in carbohydrates.

To make keto-friendly fried chicken, season your chicken with herbs and spices such as thyme, paprika, salt, pepper, and oregano. Instead of using flour, coat your chicken with keto-friendly pork rinds. You can crush the pork rinds into a fine crumb coating or leave them in larger pieces for an extra crunchy texture. Dip your chicken in a mixture of heavy cream and eggs to help the pork rind breading stick to the meat.

When frying your chicken, use healthy oils with high smoke points, such as avocado oil, virgin olive oil, or lard. These oils are rich in healthy fats and can withstand high temperatures without burning, making them ideal for frying.

By using keto-friendly pork rinds as breading and making a few simple substitutions, you can enjoy delicious, crispy fried chicken that fits within your keto diet. So, get creative in the kitchen, and indulge in this comfort food favourite without compromising your keto lifestyle!

You can substitute traditional white flour with almond flour, which has significantly fewer carbs

The trick to making keto-friendly fried chicken is eliminating the high-carb traditional ingredients and replacing them with suitable, keto-friendly substitutes.

When making keto-friendly fried chicken, don’t make breading. Instead, season your chicken with thyme, paprika, salt, pepper, and oregano for flavor.

But if you’re after that crunchy bite, then you can substitute traditional white flour with almond flour.

A quarter-cup of almond flour contains only 2 grams of carbohydrates compared to 19 grams for the same amount of all-purpose flour.

You can also use keto-friendly pork rinds as breading for your chicken for a crunchy and tasty coating.

Instead of dredging your fried chicken in milk, use heavy cream and eggs to help the breading stick. You also need to change the oil you use to fry your chicken. Switch out vegetable oil for oils with healthy fats like virgin olive oil, avocado oil, or lard.

These substitutes allow you to consume two fried chicken thighs at around 2.1 grams of carbohydrates, significantly less than what you’re getting from take-out fried chicken.

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