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Keto Fried Chicken

Louise Hendon | December 19
Keto Fried Chicken #keto https://ketosummit.com/keto-fried-chicken

This may be the most unhealthy thing that you have ever heard me say, but I love fried chicken. Something about the crispy bite to get to the juicy, tender meat is just the perfect texture and flavor combination. I used to eat so much of the stuff, but of course, that ended when I discovered the Keto diet.

Well, after all of this time, I figured it was time to visit an old favorite. And, I just know that anyone that is reading this feels the same way, it’s time we had a Keto fried chicken. Use whatever your favorite pieces of the chicken are and enjoy this classic dish.

That Special Blend of Herbs and Spices

If you were born any time before the turn of the millennium, then you will remember those KFC commercials that talked about the Colonel’s secret blend of herbs and spices. That advertising campaign worked so well for one reason, fried chicken is all about that spice blend.

I think I have found the perfect blend for all of our Keto palates with just the right balance to please everyone. However, if you do enjoy a bit more kick or you love garlic then feel free to make the mix right for you.

Try Not To Get Too Messy

Oh, breading things can be such a mess. The raw protein, the egg wash, the bread crumbs, things can get everywhere. The best thing I can recommend is being organized. Have all of your equipment and ingredients ready before you start, and try to keep it close together, so there is no spilling.

And, avoid your fingers being breaded over and over again until they are three times the size as you started. It is a good idea to use one hand as your wet hand for raw protein and the egg wash. The other hand should stay dry to help coat the protein with the dry mix and to handle it after it is ready. Good luck, but be prepared for a bit of mess.

A Few Tips on Frying Chicken

Frying in fat can intimidate a lot of amateur cooks. That is because it can be risky of getting a few burns, and we just don’t use the method that often – unless you happen to work at a restaurant where half of the food is deep fried.

The ideal temperature to deep fry chicken at is from 350 degrees Fahrenheit, and as the chicken brings down the heat of the oil, try and maintain a heat of 325 F. Next, it is essential to check that the chicken is cooked thoroughly. The crust will make it hard to tell by touch alone, you are going to have to cut into a piece or two and visually inspect the inside.

Keto Fried Chicken #keto https://ketosummit.com/keto-fried-chicken

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Keto Fried Chicken #keto https://ketosummit.com/keto-fried-chicken

Keto Fried Chicken


  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Snacks, Dinner, Entrees, Chicken
  • Cuisine: American

Description

Crispy, tender, and delicious fried chicken without all of those carbs.


Ingredients

  • 8 chicken pieces (wings, drumsticks with the skin on)
  • 2 eggs, whisked
  • 2 Tablespoons (14 g) onion flakes
  • 2 Tablespoons (14 g) garlic flakes
  • 2 Tablespoons (16 g) nutritional yeast
  • 2 Tablespoons (14 g) crushed peppercorns
  • 1 teaspoon (1 g) Italian seasoning
  • 1 teaspoon (2 g) paprika powder
  • 1 teaspoon (2 g) chili powder (or to taste)
  • 1 teaspoon (5 g) salt
  • 1/41/2 cup (60120 ml) coconut oil

Instructions

  1. Mix the dry ingredients together to form a “breading”.
  2. Place the whisked eggs into a bowl.
  3. Add coconut oil to a small pot or fryer and heat on high.
  4. Dip the pieces of chicken into the egg wash.  Then cover with the breading and place into the hot coconut oil.
  5. Fry for 5-10 minutes depending on the size of the chicken pieces.  Check the chicken is cooked through and the outside is golden.
  6. Repeat with the rest of the chicken pieces and serve with Keto Ranch Dressing or Keto ketchup.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 3 g.

Nutrition

  • Calories: 203
  • Sugar: 1 g
  • Fat: 16 g
  • Carbohydrates: 4 g
  • Fiber: 1 g
  • Protein: 12 g
Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.