Delicious and Easy Keto Air Fryer Chicken Recipes

The air fryer has revolutionized the way we cook, offering a healthier alternative to traditional frying methods. For those following a ketogenic (keto) diet, the air fryer is a game-changer, allowing for crispy, flavorful meals without the added carbs. This article explores a variety of keto-friendly air fryer chicken recipes that are not only easy to make but also incredibly delicious.

Why Air Fryer Chicken is Perfect for Keto

Air frying uses hot air circulation to cook food, resulting in a crispy exterior and juicy interior, similar to deep-fried foods, but with significantly less oil. This makes it an ideal cooking method for keto, where high-fat, moderate-protein, and low-carb meals are key.

Crispy Air Fried Chicken Breasts (Keto/Low Carb)

These air-fried chicken breasts are tender, juicy, and packed with flavor. What makes this recipe particularly appealing for keto dieters is the innovative breading technique that replaces traditional bread crumbs with crushed pork rinds.

Ingredients:

• Boneless, skinless chicken breasts
• Egg
• Crushed pork rinds (approximately 1 1/2 to 2 cups)
• Parmesan cheese
• Kosher salt
• Garlic powder
• Italian seasoning
• Red pepper flakes

Instructions:

1. If your chicken breasts are thick, slice them in half through the middle to create two thinner breasts.
2. Set up a breading station with two containers. In one, beat an egg. In the other, combine crushed pork rinds, Parmesan cheese, kosher salt, garlic powder, Italian seasoning, and red pepper flakes.
3. Pat the chicken breasts dry with paper towels.
4. Dip each chicken breast in the egg mixture, ensuring both sides are coated.
5. Dredge the coated chicken breast in the pork rind mixture, making sure to completely cover both sides.
6. Place the breaded chicken breasts in the air fryer basket in a single layer. Avoid stacking the chicken to ensure even cooking.
7. Air fry for 14-16 minutes at 375°F (190°C), or until the internal temperature reaches 150°F (66°C).
8. Allow the chicken to rest for 5-10 minutes before serving. This carryover cooking will bring the chicken up to the safe temperature of 165°F (74°C).

Tips for the Crispiest Chicken:

• Ensure the chicken is chilled before breading.
• Pat the chicken dry to help the breading adhere better.
• Use a single layer in the air fryer basket.
• Line the baking tray with foil for easy cleanup.
• The fat in the pork rinds creates a crispier coating while keeping the chicken juicy.

Air Fryer Chicken Bites

For a quick and easy keto-friendly option, air fryer chicken bites are a fantastic choice. These bite-sized pieces are seasoned with simple spices and cook in minutes.

Ingredients:

• Chicken tenderloins (or boneless, skinless chicken breasts)
• Avocado oil (or extra virgin olive oil, coconut oil, or melted ghee)
• Salt
• Pepper
• Garlic powder
• Smoked paprika

Instructions:

1. Preheat the air fryer to 400°F (200°C).
2. Cut the chicken tenderloins into 1-inch pieces (kitchen shears work well for this). If using chicken breasts, cut them into bite-sized pieces.
3. Transfer the chicken chunks into the air fryer basket.
4. Pour the avocado oil over the chicken and sprinkle with salt, pepper, garlic powder, and smoked paprika. Toss to coat evenly.
5. Air fry for 7-9 minutes, flipping halfway through the cook time, until the internal temperature reaches 165°F (74°C).

Tips and Variations:

• Use a meat thermometer to ensure the chicken is cooked through.
• Adjust cooking time based on your air fryer model.
• Boneless, skinless chicken thighs can also be used; trim off any excess fat.
• Endless dipping sauce options!

Air Fryer Chicken Taco Bites

Add a zesty twist to your keto air fryer chicken with these taco bites. The homemade taco seasoning blend and lime zest create an explosion of flavor.

Read also: Is Air Frying Healthy?

Ingredients:

• Boneless, skinless chicken breasts, cut into bite-sized pieces
• Avocado oil
• Cumin
• Garlic powder
• Smoked paprika
• Chili powder
• Onion powder
• Salt
• Pepper
• Lime zest

Instructions:

1. Preheat the air fryer to 380°F (193°C).
2. In a small bowl, mix together the cumin, garlic powder, smoked paprika, chili powder, onion powder, salt, pepper, and lime zest.
3. In a larger bowl, toss the chicken pieces in avocado oil.
4. Add the seasoning mixture to the chicken and toss until well coated.
5. Spray the air fryer basket with cooking spray to prevent sticking.
6. Carefully add the chicken pieces to the basket in a single layer. Work in batches if necessary.
7. Air fry for 10-12 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
8. Garnish with fresh cilantro and a squeeze of lime juice.

Serving Suggestions:

• Serve with toothpicks as an appetizer.
• Use as a filling for tacos or quesadillas.
• Toss onto salads.
• Make nachos with Keto Chips.

Keto Air Fryer Chicken Breast

This recipe focuses on achieving juicy and flavorful chicken breasts using simple ingredients and the efficiency of the air fryer.

Ingredients:

• Boneless, skinless chicken breasts
• Olive oil or avocado oil
• Salt
• Pepper
• Garlic powder
• Paprika
• Italian seasoning

Instructions:

1. Preheat the air fryer to 375°F (190°C).
2. Combine the seasonings in a small bowl.
3. Coat each chicken breast with oil on both sides.
4. Evenly coat both sides of each chicken breast with the seasoning mixture.
5. Place chicken in the air fryer basket in a single layer.
6. Air fry for 18-20 minutes, flipping halfway through, until the internal temperature reaches 155°F to 160°F (68°C to 71°C).
7. Let the chicken rest on a plate for 5-10 minutes before cutting. The carryover cooking will bring the chicken up to the safe temperature of 165°F (74°C).

Tips for Juicy Chicken:

• Preheat the air fryer.
• Use an instant-read thermometer to monitor the internal temperature.
• Allow the chicken to rest after cooking to retain moisture.

Keto Air Fryer Chicken Parmesan

Enjoy the classic flavors of chicken parmesan without the carbs. This recipe uses almond flour and parmesan cheese for a keto-friendly breading.

Ingredients:

• Boneless, skinless chicken breasts
• Almond flour
• Parmesan cheese
• Italian seasoning
• Salt
• Pepper
• Eggs
• Marinara sauce
• Mozzarella cheese
• Oil spray (avocado oil preferred)

Instructions:

1. Place chicken breasts in a plastic bag and pound to a uniform thickness (about ½ inch). Alternatively, slice the chicken breasts horizontally into two thin pieces.
2. Optional: Brine the chicken breasts in a mixture of salt and water for 45 minutes.
3. Preheat the air fryer to 390°F (199°C) or the oven to 425°F (220°C).
4. In a large bowl, combine almond flour, parmesan cheese, Italian seasoning, salt, and pepper.
5. In a separate bowl, beat the eggs well.
6. Drain the chicken and pat dry with paper towels. Coat with the egg mixture and then dredge in the almond flour mixture.
7. Spray both sides of the chicken well with oil.
8. For the air fryer, add the chicken and cook for 10 minutes. Carefully flip and re-spray, then cook for an additional 5 minutes, until cooked through.
9. For the oven, place the chicken on a parchment-lined baking sheet and cook for 12 minutes. Flip and cook for an additional 5 minutes, until cooked through.
10. Top each piece of chicken with marinara sauce and mozzarella cheese.

Keto Cheesy Air Fryer Chicken Breast with Broccoli

This recipe combines juicy chicken with a creamy, cheesy broccoli topping for a satisfying and flavorful keto meal.

Ingredients:

• Boneless, skinless chicken breasts
• Cream cheese, softened
• Cheddar cheese
• Mayonnaise
• Fresh broccoli
• Garlic, crushed
• Onion powder
• Salt
• Black pepper

Instructions:

1. Get out a mixing bowl and add softened cream cheese, cheddar cheese, mayonnaise, crushed garlic, onion powder, salt and black pepper. Mix together to combine.
2. Chop the broccoli into very small pieces. Then mix into the cream cheese mixture.
3. Place the raw chicken breast on a cutting board. With a sharp knife cut the top of the chicken in a crosshatch or diamond pattern. Make sure the slices don't go all the way through.
4. Divide the cheese mixture and spread evenly on the pieces of chicken. Make sure some of the cream cheese mixture gets into the crevices.
5. Spray the basket of the air fryer with nonstick cooking spray. Gently lay the chicken inside and then set the air fryer to 370°F and bake for 15 minutes.
6. Once the cheese topping are golden brown and the internal temperature is 165°F it's done. Let it rest for 5 minutes before serving.

Keto Air Fryer Chicken Breast with Dill Pickle Juice

Marinating chicken in dill pickle juice before air frying not only tenderizes the meat but also infuses it with a unique and tangy flavor. This recipe is perfect for those looking to add a twist to their usual chicken dishes.

Ingredients:

• Boneless, skinless chicken breasts
• Dill pickle juice (such as Bubbies)
• Almond flour
• Parmesan cheese
• Salt
• Pepper
• Eggs
• Oil spray

Instructions:

1. Wash chicken and place in a zip-top bag. Using a meat mallet, pound to a uniform thickness, about ½ inch.
2. Place chicken in a bowl and pour pickle juice on top of it. Allow to brine in the refrigerator for up to two hours. (You may skip this step if desired.)
3. Preheat air fryer to 390 degrees.
4. In a shallow dish, combine almond flour, parmesan cheese, salt, and pepper.
5. In a separate shallow dish, beat eggs.
6. Drain chicken and pat dry with paper towels. Coat with eggs and then dregs in the almond flour mixture. Use your fingers to gently press the coating into the chicken.
7. Spray both sides of the chicken with oil
8. Spray the Air Fryer with oil, and add chicken. Cook for 6 to 7 minutes.
9. Carefully flip with a spatula. Re-spray and cook an additional 6 to 7 minutes, until golden and crispy and the internal temperature is at least 160° F.

Choosing the Right Air Fryer

When it comes to air fryers, there are two main types: basket air fryers and air fryer ovens.

Read also: Easy Low-Carb Cheese Crackers

• Basket Air Fryers: These are the most common type and come in various capacities.
• Air Fryer Ovens: These multi-function countertop ovens can air fry, toast, bake, and broil.

The Breville Smart Oven Air is a highly recommended option, combining the functionality of a toaster oven with air frying capabilities.

Read also: Keto Calorie Counting: A Detailed Guide

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