Small Fry, Big Impact: Keto's Unlikely Foe

The Ketogenic diet is a popular choice for those looking to cut down on their carb intake. However, it can be challenging to stick to, especially when it comes to fried foods. Most fried foods are breaded and can contain more carbs than recommended for the keto diet. This is where an air fryer comes in handy. It gives you the same crispy, fried texture and taste without the need for oil.

If you're craving fried chicken, there are keto-friendly alternatives to traditional KFC. You can make your own breading using almond flour and keto-friendly breadcrumbs, and fry the chicken in avocado oil, safflower oil, or peanut oil.

For a vegetarian option, you can try air-fried zucchini ravioli or jicama French fries. These options use low-carb vegetables as a base and are fried to perfection without the need for breading.

So, while it may be challenging to find keto-friendly fried food options, with some creativity and alternative ingredients, it is possible to enjoy the taste of fried food while sticking to your diet.

Keto Air-Fried Pickles

Ingredients:

• 2 cups dill pickle slices
• 1 tbsp coconut flour
• 1 cup pork panko (ground-up pork rinds)
• 1/2 tsp garlic powder
• 1/4 tsp ground black pepper
• Sea salt, to taste
• Avocado oil to spray or brush
• Ranch dressing for dipping

Method:

• Preheat the air fryer to 400 degrees F.
• Pat dry the pickle slices with a kitchen or paper towel and place them in a large bowl.
• Sprinkle the pickles with coconut flour and toss gently so that all sides are coated.
• In a separate bowl, crack and whisk an egg.
• In another bowl, mix together the pork panko, garlic powder, paprika, salt, and pepper.
• Working in batches, dredge the pickle slices in the egg wash.
• Shake off the excess and press into the pork panko mixture. Transfer to a plate and repeat with the rest of the pickle slices.
• Arrange the dill pickle slices in a single layer in the air fryer. You may need to work in batches depending on the size of your air fryer.
• For extra crispy pickles, spray or brush the pickles with avocado oil.
• Air fry for 10 minutes, flipping them and spraying/brushing with avocado oil again halfway through.
• Serve immediately with ranch dressing or your favourite dip!

Tips:

• Make sure to pat dry the pickle slices well at the beginning with a paper towel before coating them in the flour to remove as much moisture as possible.
• It’s also best to eat these right away so they are crispy and delicious.
• Fried pickles will last up to 3 days in the refrigerator if stored in an airtight container.
• To reheat, place them back in the air fryer for about 5 minutes at 400 degrees F until they crisp up again.

Keto Air-Fried Onion Rings

Ingredients:

• 1 large sweet onion
• 1/2 cup almond flour
• 1/2 cup Parmesan cheese
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 egg
• 1 tablespoon water
• Oil for spritzing/frying

Method:

• Slice the onion into 1/4-inch thick slices and separate the rings.
• In a shallow dish, add the egg and water, and beat well.
• In a separate dish, mix together the almond flour, Parmesan cheese, smoked paprika, garlic powder, and salt.
• Dip each onion ring first in the egg mixture, then in the almond flour mixture, ensuring the onion is entirely coated.
• Place the onion rings in an even layer in an air fryer basket and spritz with oil.
• Air fry at 380 degrees Fahrenheit for 6 minutes or until golden brown.

Tips:

• If frying in oil, heat the oil in a deep skillet to 350 degrees Fahrenheit. Add the onion rings carefully, avoiding overcrowding, and cook for 4 minutes, flipping halfway through, or until golden brown. The breading may not stick as well when frying in oil compared to using an air fryer, but they will still taste amazing!
• If you don't have an air fryer, you can also bake these onion rings in the oven. Preheat the oven to 400 degrees Fahrenheit, arrange the onion rings in a single layer on a parchment-lined baking sheet, and spray with cooking spray. Bake for 10 minutes, flip, respray, and bake for an additional 10 to 12 minutes, or until crispy and golden brown.
• For extra crispiness, press the breading firmly into the onion rings before cooking. If you're using an air fryer, the fan might blow off the coating, so consider freezing the coated onions for about 10 minutes before air frying.
• Don't skip spraying the onion rings and the air fryer or baking sheet with oil. This step is crucial for achieving a crispy texture.
• If you have any leftovers, onion rings are best reheated in the air fryer at 390 degrees Fahrenheit for 2-3 minutes.

Dipping Sauces:

• Sugar-free ketchup
• Homemade ranch dressing
• Thousand island dressing

Keto Air-Fried Crab Cakes

Ingredients:

• 8 oz of lump crab meat (canned is fine, but drain well)
• 1/4 cup of keto-friendly bread crumbs (can substitute with almond flour or crushed pork rinds)
• 2 tablespoons of chopped fresh parsley
• 1 green onion, sliced
• 1/2 teaspoon of Old Bay seasoning (or other fish seasoning)
• 1 tablespoon of mayonnaise
• 2 teaspoons of Dijon mustard
• 2 tablespoons of melted butter
• 1/2 teaspoon of Cajun seasoning (adjust to taste—it can be very salty)

Method:

• In a large bowl, break up the crab meat with a fork.
• Stir in the bread crumbs, parsley, green onion, Old Bay, salt, and pepper until well combined.
• Stir in the egg, mayonnaise, and mustard until the mixture is well moistened.
• Use your hands to form into 4 patties, each about 3/4 inch to 1 inch thick.
• Place on a waxed paper-lined plate and refrigerate for at least 30 minutes. This allows them to firm up a bit before cooking.
• Spray or brush the air fryer rack with oil (avocado oil spray works well).
• Brush melted butter over both sides of the crab cakes and place on the rack.
• Air fry at 350F for 10 minutes, carefully flipping halfway through cooking.
• For an optional spicy mayo: whisk the ingredients together in a small bowl.
• Serve the crab cakes with lemon and a dollop of spicy mayo.

Tips:

• If you don't have an air fryer, you can also pan-fry these crab cakes. Simply melt butter over medium heat and fry the crab cakes for 3 to 4 minutes per side.
• For the best flavor and texture, use good-quality crab meat. You don't need to buy expensive fresh crab meat, but opt for canned crab instead of imitation crab, as it contains a surprising amount of carbs.
• If using canned crab, be sure to look at the dry weight on the label, rather than the total weight, as the total weight often includes some liquid.
• The crab cake mixture will be quite wet and soft, so be sure to refrigerate for at least 30 minutes before air frying. An hour is even better.
• Brushing the crab cakes with butter on both sides helps them crisp up nicely and adds flavor.
• These crab cakes can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to three months.

Variations:

• Experiment with different flavors by adding a few teaspoons of Dijon mustard, fresh garlic, Worcestershire sauce, or Old Bay seasoning.
• For a homemade tartar sauce, combine keto mayonnaise, pickles, lemon juice, and fresh parsley.
• Serve the crab cakes with a side of keto-friendly French fries made from rutabaga or jicama.

Keto Air-Fried Jicama French Fries

Ingredients:

• 1 medium or large jicama
• 2-3 tablespoons of extra virgin olive oil
• Flakey sea salt, to taste
• Black pepper, to taste

Optional:

Keto ketchup or mayonnaise

Method:

• Preheat the oven to 400°F/200°C. Brush a baking dish or rimmed tray with olive oil.
• Rinse and peel the jicama. Carefully cut it in half, place it cut-side down, and slice it into roughly 1/2-inch thick pieces. Slice the pieces further into 'fries', keeping in mind that the thinner the fries, the faster they'll cook.
• Add the jicama fries to the prepared baking dish, drizzle with olive oil, and season with salt and freshly ground black pepper to taste.
• Roast for 45-60 minutes, until golden and crisp, tossing them about halfway through.
• Serve right away with keto ketchup or mayonnaise (highly suggested!).

Tips:

• For crispier fries, you can boil the jicama for 10 minutes before roasting.
• For an even crispier texture, you can also fry the jicama in hot oil.
• If you have an air fryer, you can use that instead of an oven. Place the jicama fries in the air fryer basket in a single layer and air fry for 10-12 minutes, until golden.

Keto Air-Fried Zucchini Ravioli

Ingredients:

• 3 medium zucchini (but large will work too)
• 2 basil, fresh, chopped
• 1 sun-dried tomato, cut into small pieces
• 1 cup mozzarella, cut into pieces
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 cup olive oil for frying
• 1 cup almond flour
• 2 eggs, beaten

Method:

• Peel the zucchini lengthways with a vegetable peeler or a mandoline.
• Place the strips on paper towels and lightly salt to release excess water. Let them sit for 15 minutes.
• Lightly pat the zucchini strips with paper towels to remove moisture.
• Taking two zucchini strips, arrange them in a cross shape.
• Place the mozzarella in the centre, trimming off any edges to ensure it fits.
• Scatter the chopped basil and sundried tomatoes over the mozzarella.
• Season with the garlic powder, salt, and pepper.
• Wrap the zucchini into a parcel with one strip at a time. Work round clockwise with the strips so that the mozzarella is covered neatly with them.
• Dip the mozzarella parcels into the beaten egg, then into the almond flour. Double-dip if needed to get a decent coating.
• Heat the olive oil in an air fryer and gently fry the zucchini ravioli for 3 minutes on each side until golden.
• Serve with a sauce (marinara is delicious) and enjoy!

Tips:

• The size of the low-carb ravioli will depend on the size of your zucchini.
• The zucchini strips need to be dry so when they are fried, they don’t release water and fall apart.
• You could make this dish ahead by creating the zucchini parcels, then when you are ready to eat, dip them in the almond flour coating and fry.

Frequently asked questions