Fried foods, often associated with unhealthy eating, can be enjoyed on a ketogenic diet with the right approach. The key lies in using high-quality fats, avoiding carb-heavy ingredients, and employing proper frying techniques. This article explores how to prepare delicious and wholesome keto-friendly fried dishes, ensuring a delightful culinary experience without compromising your dietary goals.
The Keto Perspective on Fried Foods
The fear surrounding fried foods often stems from concerns about fat intake and the use of cheap, carb-laden ingredients in commercial settings. However, on a ketogenic diet, fat is a primary energy source, making the quality of fats and ingredients the main focus. Many cultures have traditional fried foods that are both delicious and nutritious, dispelling the myth that all fried foods are inherently unhealthy. By frying at home, you can control the quality of ingredients and oils, creating keto-friendly versions of your favorite fried treats.
Deep Frying vs. Pan Frying
Deep frying and pan frying are distinct cooking methods. Deep frying involves fully submerging food in hot fat, resulting in a crispy exterior and a juicy interior. Pan frying, or shallow frying, uses a smaller amount of fat (an inch or two) in a frypan and is suitable for delicate foods like fish fillets, producing a lightly crisp product. Mastering deep frying techniques allows you to create a variety of keto-friendly dishes with exceptional texture and flavor.
Essential Equipment for Keto Frying
To embark on your keto frying journey, you'll need a few essential tools:
- Deep, heavy pot: A Dutch oven is ideal for maintaining consistent temperatures.
- Deep fry thermometer: Crucial for monitoring oil temperature and ensuring proper cooking.
- Instant-read thermometer: To check the internal temperature of meats for doneness.
- Slotted spoon or skimmer: For removing cooked food and skimming impurities from the oil.
- Rack: For draining excess oil and cooling fried foods.
Investing in a countertop deep fat fryer can be beneficial for frequent frying, but the basic equipment listed above is sufficient for getting started.
Read also: Keto Cauliflower Fried Rice Recipe
Choosing the Right Fats and Oils
Selecting the appropriate fats and oils is vital for keto frying. Opt for those that are stable at high heat (high smoke point) and naturally rendered or refined to eliminate solids that can burn during frying. Excellent choices include:
- Rendered animal fats: Beef tallow, lard, goose fat, and duck fat impart rich flavors and perform well at high temperatures.
- Refined coconut oil and avocado oil: These plant-based oils are also stable and neutral in flavor.
Combining a pricier fat like duck fat with a neutral option like refined coconut oil can help extend the more expensive fat's usage.
Achieving the Perfect Keto Breading
Traditional breading, with its reliance on flour and breadcrumbs, is unsuitable for a ketogenic diet. However, creative alternatives can provide a satisfyingly crispy coating:
- Three-pan breading system: This involves coating foods in three layers: a dry layer, an egg wash, and a thick coating.
- Dry Layer: Keto Chow Savory Chicken Soup mix can be used as a flavorful base.
- Egg Wash: Seasoned egg wash enhances flavor and helps the coating adhere.
- Crumb Layer: Ground pork rinds or a mixture of coconut flour and grated parmesan cheese provide a crispy texture.
Allowing the breaded food to dry on a rack in the refrigerator for at least 30 minutes helps the coating adhere and improves frying results.
Keto-Friendly Foods to Fry
A wide array of foods can be transformed into keto-friendly fried delights:
Read also: Healthy Keto Fried Rice
- Chicken: Wings and skin-on chicken can be fried without any coating. Alternatively, use the three-pan breading system for a crispy coating.
- Meats, seafood, cheeses, and vegetables: These can be coated using the three-pan process or a single layer of coating, depending on the ingredients.
Ensure foods are thoroughly dry and excess breading is removed before frying to prevent oil breakdown and splattering. Season foods after frying, as salt and seasonings can degrade cooking oil.
Mastering the Frying Process
- Preparation: Assemble all equipment and ingredients.
- Heating the Fat: Heat the fat to the appropriate temperature, typically between 350°F and 375°F. Use a deep fry thermometer to ensure accuracy.
- Frying at too low a temperature results in greasy, soggy food.
- Frying at too high a temperature can burn the outside before the inside is cooked.
- Adding Food: Carefully lower the food into the hot oil using tongs, a slotted spoon, or a basket. Avoid dropping food from above to prevent splashing.
- Avoiding Overcrowding: Do not overload the pan or fryer, as this will lower the oil temperature. Monitor the thermometer and adjust accordingly.
Maintaining Oil Quality and Safety
- Use fresh fat for frying: Discard fat that is brown, has a strong smell, or has become viscous.
- Safety First: Keep a first aid kit and a portable fire extinguisher (suitable for grease fires) on hand.
- Temperature Regulation: Maintain the recommended frying temperature and use stable fats to minimize risks.
- In Case of Fire: Cover the pot with a tight-fitting lid to cut off oxygen. For small fires, use baking soda to smother the flames. Never use water on a grease fire.
Keto Fried Food Recipes
Fear not, for 2024 is set to be a year of indulgence without the guilt, thanks to a world where low carb diets don't mean bidding farewell to all things fried and delightful. It's time to redefine what it means to enjoy fried foods with a twist that's as delicious as health-conscious. So, don your aprons and ready your skillets - we're diving deep into a treasure trove of recipes that are sure to make frequent appearances in your meal plans. This is not just fried chicken; it's a low carb fried meal lover's dream.
- Keto Fried Chicken:
- Use boneless, skinless chicken thighs for a juicy interior.
- Coat the chicken in a mixture of almond flour, grated parmesan, paprika, garlic powder, salt, and pepper.
- Dip the chicken in beaten eggs, then dredge in the coating mix.
- Fry in coconut oil or another keto-friendly oil until golden brown.
- Keto French Fries:
- These almond flour keto fries don’t require any peeling and only take a few minutes to prepare. Plus, you can FREEZE them!
- Almond flour low carb French fries. This keto French fries recipe is made using almond flour. Heavenly Fan recommends you use 50 grams of coconut flour.
- The xanthan gum in this side dish recipe is used to hold the dough together.
- Add a small amount of potato extract. Another option to try is butter extract, which is commonly sold in most grocery stores. Only add about 1/4 teaspoon.
- At this point lay the strips of keto dough onto a parchment or foil lined baking tray and flash freeze until hardened. This will prevent the fries from stick to each other. You can cook these keto almond flour fries from frozen.
- If you are eating traditional fries made from potatoes (like Ore Ida french fires), there are 1.8 grams carbohydrates per fry and 1.6 grams net carbs.
- Don't want to get the potato extract? Try add a tablespoon of grated parmesan cheese or roll the fries in parmesan before you fry them.
- For this recipe, the olive oil adds the best flavor to these fries. I have tried lard and avocado oil but the fries fried in olive oil had a better standout flavor.
- Mix in hot water and flavor extract if using. Place dough in between two sheets of parchment paper and roll out to an 1/4 inch thick using a rolling pin. Slice dough into small strips. Lay strips of dough onto a parchment lined baking tray and stick in the freezer. Once frozen, remove the fries from the tray and store in freezer safe bag in the freezer. Proceed with directions below to cook from frozen.
- To a large skillet, add enough olive oil to cover the keto french fries as they cook. Let heat over medium heat. Once the oil is heated, add a single layer of fries to the oil and let them cook until golden brown on all sides. May need to turn them to cook all sides. Remove from the oil and onto a paper towel lined plate. Sprinkle with additional salt if needed.
- To bake, spread french fries out in a single layer onto a baking tray. Spray the fries with olive oil.
- To air fry, spread french fries onto the air fryer basket or tray in a single layer. Spray the fries with olive oil.
- Zucchini Fries:
- Slice zucchini into fry-shaped sticks.
- Coat with a blend of almond flour and grated parmesan cheese seasoned with Italian herbs.
- Dip the zucchini sticks into an egg wash, then roll them in the coating mixture.
- Fry in a skillet until golden and crispy.
- Cauliflower Buffalo Bites:
- Dip cauliflower florets in a low carb batter made from almond flour, water, garlic powder, and paprika.
- Fry to perfection and toss in a spicy buffalo sauce.
- Avocado Fries:
- Slice ripe avocados into wedges.
- Coat with crushed pork rinds and parmesan cheese.
- Lightly fry until the exterior is delightfully crunchy.
- Keto Mozzarella Sticks:
- Use coconut flour and crushed pork rinds for the coating.
- Fry until the exterior is crispy and the mozzarella is melted and gooey.
- Radish Hash Browns:
- Grate radishes and mix with shredded cheese.
- Fry until golden brown and crispy.
- Coconut Shrimp:
- Coat shrimp in coconut flour and unsweetened shredded coconut.
- Fry until perfectly golden.
- Onion Rings:
- Slice onions, dip them in beaten eggs, and coat with a mixture of almond flour and grated parmesan.
- Fry until crispy and golden.
- Fried Brussels Sprouts with Bacon:
- Fry chopped bacon until crispy.
- Toss in halved Brussels sprouts and cook until caramelized and delicious.
- Fried Halloumi:
- Slice halloumi cheese and fry until each side is golden brown.
Keto Fried Chicken Recipe: A Detailed Guide
When you’re craving fried chicken on the keto diet, you can’t exactly hit up the KFC or Popeye’s drive-thru because it is breaded with wheat flour, making it off-limits for anyone on a low-carb diet. Luckily, you can make homemade keto fried chicken that’s free of foods to avoid on the keto diet, like milk, grains and processed foods.
Ingredients:
- Chicken (bone-in pieces such as breasts, wings, drumsticks, or thighs)
- Almond flour
- Oil for frying (beef tallow, refined coconut oil, olive oil, or avocado oil)
- Cream
- Eggs
- Salt and pepper
- Parmesan cheese (optional)
- Garlic powder (optional)
Instructions:
- Prepare the Chicken: Rest the chicken for 30 minutes after adding the almond flour coating to ensure it will stay on the chicken. The coating is a little delicate, and this resting step allows the flour to hydrate and firm up around the chicken.
- Create the Wet Mixture: In a shallow dish, whisk the cream, eggs, salt, and pepper.
- Prepare the Dry Mixture: In another shallow bowl, combine almond flour, Parmesan cheese (optional), garlic powder (optional), salt, and pepper.
- Coat the Chicken: Dip each piece of chicken in the cream mixture, then dredge it in the almond flour mixture, ensuring both sides are fully coated. Shake off any excess.
- Arrange on a Rack: Arrange the coated chicken pieces on a wire rack over a baking sheet.
- Heat the Oil: In an electric skillet or deep fryer, heat the oil to 375°F (190°C).
- Fry the Chicken: Carefully fry the chicken, several pieces at a time, until golden brown and the juices run clear, about 6-7 minutes on each side.
- Rest and Serve: Transfer the fried chicken to a wire rack to drain excess oil. Serve immediately for the best crispiness.
Tips for the Best Keto Fried Chicken:
- Use a High-Quality Oil: Choose an oil with a high smoke point, such as avocado oil or refined coconut oil.
- Maintain Oil Temperature: Keep the oil temperature consistent at 375°F (190°C) for even cooking.
- Avoid Overcrowding: Fry the chicken in batches to prevent the oil temperature from dropping too much.
- Ensure Doneness: Use a meat thermometer to ensure the chicken reaches an internal temperature of 165°F (74°C).
Deep Fryer Considerations
Fryers have gotten a bad rep because most of the food that they are used to cook are carb heavy, sugar laden disasters. So with that in mind I set out to pick out a new fryer.
As I mentioned above, I read all the reviews on Amazon, and finally settled on the DeLonghi D677UX Deep Fryer. It was a tough decision because I had a few specific requirements that I needed to fulfill. The number one thing I wanted was the ability to use lard as a cooking oil as opposed to something like peanut oil or vegetable oil. The issue is that lard is a solid at room temperature so many of the “higher” end models of fryers use immersion heating elements to heat up the oil. Basically it is a large coil of metal that gets really hot and heats the oil. If you use lard with one of these, the solid lard will burn out the heating elements. As it heats up, some of the oil will melt and turn to liquid, then causing air gaps, which will let the coil get to hot, then lard will drip on it, causing little explosions of near boiling grease. Basically a recipe for disaster.
Read also: Low-Carb Fried Cheese Sticks
So, I had to go with a fryer that was designed closer to looking like a crockpot or rice cooker rather than one with heating elements in it. The second thing is that my wife was already pretty opposed to the idea and I wanted one with filters and that was easy to clean. This one has an air filter on the top, all of the cooking happens with the lid closed. Also, it has a spout at the bottom so it is easy to drain and clean the unit. Now you could also fry in just a dutch oven, but then you would have grease everywhere and cleanup would involve draining a 30 lbs cast iron pot with boiling oil in it.
Keto Fast Food Options
Sticking to a low carb diet when dining out can be hard, especially at fast food restaurants.That’s because these meals are often based on bread, tortillas, rice, and other high carb items.Still, most fast food restaurants offer some good low carb options, and many items can easily be modified to fit your lifestyle.
- Submarine Sandwich Bowls: Order your sub in a bowl without the bun. Options include turkey breast and provolone, club supreme, chicken salad, and California club.
- Grilled Chicken: Choose grilled chicken over fried chicken to reduce carb intake. Pair with low carb sides like green beans or coleslaw.
- Coffee and Tea: Opt for carb-free beverages like coffee and tea. Use half-and-half or heavy cream in moderation.
- Chipotle Salad Bowls: Create a low carb meal with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole.
- Lettuce-Wrapped Burgers: Order a bunless burger wrapped in lettuce with low carb toppings like cheese, bacon, mustard, mayo, onions, tomato, and guacamole.
- Buffalo Wings: Choose traditional buffalo wings with spicy red sauce over sweet sauces. Ensure they are not breaded or battered.
- Bacon or Sausage and Eggs: A classic low carb breakfast option available at most fast food restaurants.
- Arby’s Sandwiches without the Bread: Order any of Arby’s roast beef, brisket, steak, ham, chicken, or turkey sandwiches without the bread.
- Antipasto Salad: Opt for antipasto salad with assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing.
- Subway Salads: Customize a chopped salad with protein and vegetables of your choice.
- Burrito Bowls: Order a burrito bowl without the tortilla, rice, and beans at Mexican restaurants.
- McDonald’s Breakfast Sandwiches without the Muffin: Order Egg McMuffin and Sausage McMuffin breakfast sandwiches without the English muffin.
Additional Tips for Keto Frying
- Dry Ingredients Thoroughly: Ensure all ingredients are dry before frying to prevent excess oil splattering and ensure crispiness.
- Avoid Overcrowding the Fryer: Fry in batches to maintain oil temperature and prevent soggy results.
- Use a Thermometer: Use a deep-fry thermometer to monitor oil temperature accurately.
- Store Cooked Chicken Properly: This chicken stores well in an airtight container for up to 5 days. For oven reheating place the cooked chicken on to an aluminum lined baking sheet.
- Consider an Air Fryer: Try air frying for a healthier alternative with similar results.
- Use a wet hand and a dry hand: Why do this? To prevent this go from left to right, marinade with the left hand into breading with the right hand. Another trick if you don’t want to get your hands dirty is using tongs.