For those following a ketogenic diet, finding satisfying and delicious sandwich options can sometimes be a challenge. This article explores several keto-friendly chicken sandwich recipes, offering a variety of flavors and preparation methods to suit different tastes and preferences. From spicy Nashville hot chicken to copycat Chick-fil-A creations, these recipes provide tasty alternatives to traditional high-carb sandwiches.
Keto Nashville Hot Chicken Sandwich
This recipe delivers a sweet and spicy flavor profile reminiscent of restaurant-quality Nashville hot chicken, but with a keto-friendly twist. It can be made in either an air fryer or oven.
Ingredients
- Boneless, skinless chicken thighs (thighs are recommended for their flavor and moisture)
- Cayenne pepper powder (for heat)
- Paprika, chili powder, and garlic powder (for a complex spice blend)
- Pork rind crumbs (for a crispy breading)
- Swerve brown sugar sweetener (or other keto-friendly brown sugar substitute)
- Egg
- Buttermilk
- Hot sauce
- Low-carb hamburger buns
- Butter
- Pickles, lettuce, and mayonnaise (for serving)
Instructions
- Prepare the Spice Blend: Mix the cayenne pepper powder, paprika, chili powder, garlic powder, and Swerve brown sugar together in a small bowl.
- Marinate the Chicken: Sprinkle half of the spice blend onto both sides of the chicken thighs. Set aside the remaining spice blend. For enhanced flavor, store the chicken in an enclosed container in the fridge for 1 hour after sprinkling with the spice blend. Take the chicken out of the fridge after 1 hour.
- Prepare the Breading: In one shallow bowl, whisk together the egg, buttermilk, and hot sauce. In another shallow bowl, mix together the almond flour, pork rind crumbs, and salt and pepper.
- Bread the Chicken: Dip each chicken thigh in the egg mixture, ensuring it is well coated. Then, dredge it through the breadcrumb mixture, making sure it's nicely crusted on both sides.
- Air Fry the Chicken: Preheat the air fryer to 400°F. Spray the air fryer basket with cooking spray to prevent sticking. Place each chicken thigh in the basket, lightly spraying the tops with cooking spray. Air fry for 8 minutes per side, then spray each side again and cook for another 2 minutes per side.
- Add the Final Spice Layer: Gently remove the chicken from the air fryer and place it on a clean wire rack on top of a baking sheet. Mix the remaining spice blend with melted butter and brush the paste onto the chicken thighs.
- Serve: Serve the chicken thighs on low-carb hamburger buns with butter, pickles, lettuce, and mayonnaise.
Spice Level
Adjust the amount of cayenne pepper powder according to your preference. Use 5 tablespoons for a very spicy flavor or 3 tablespoons for a mild to medium heat.
Nutritional Information
One Nashville hot chicken thigh contains approximately 496 calories, 6g total carbs, and 2g of fiber. This recipe is considered low-carb and suitable for a keto diet. The sugar in the original recipe is replaced with erythritol brown sugar, making it potentially suitable for diabetics, but blood sugar levels should be monitored after consumption.
Variations
- Spicy-Free Option: Omit the spicy sauce and spice blend, using only salt and pepper to taste.
- Oven Method: Preheat oven to appropriate temperature (refer to air fryer instructions for guidance).
Keto Spicy Chicken Sandwich (Chick-fil-A Copycat)
This recipe aims to replicate the flavors of the popular Chick-fil-A spicy chicken sandwich while keeping the carb count low. The key is using a pickle juice marinade and a crispy coating made with spices and unflavored whey protein.
Read also: Easy Low-Carb Cheese Crackers
Ingredients
- Boneless chicken thighs (1 lb)
- Pickle juice (1/4 cup)
- Chili powder (1 tsp + 1 tbsp)
- Milk (1/2 cup)
- Egg (1 large)
- Unflavored whey protein (3/4 cup)
- Baking powder (1/2 tsp)
- Paprika (2 tsp)
- Black pepper powder (1 tsp)
- Monk fruit sweetener (1/2 tbsp)
- Salt (1/2 tsp)
- Keto-friendly bread or buns
Instructions
- Marinate the Chicken: In a bowl, mix pickle juice, 1 tsp chili powder, and chicken thighs. Refrigerate for at least 30 minutes.
- Prepare the Coating: Preheat a deep fryer to 325°F. In one bowl, mix milk and egg. In another bowl, combine whey protein, baking powder, 1 tbsp chili powder, paprika, black pepper powder, monk fruit sweetener, and salt.
- Coat the Chicken: Dip each marinated chicken thigh into the milk and egg mixture, then dredge in the spiced protein powder mix, ensuring it is well coated on both sides.
- Deep Fry the Chicken: Place the chicken thigh into the deep fryer and cook at 325°F for 6-8 minutes.
- Serve: Serve the chicken as a sandwich on keto-friendly bread of your choice.
Air Fryer Buffalo Chicken Sandwich
This gluten-free and low-carb recipe uses an air fryer to create a crispy chicken breast that is then smothered in a keto buffalo sauce.
Ingredients
- Boneless, skinless chicken breasts (thinly cut)
- Mayonnaise
- Pork rind crumbs (or pork panko)
- Parmesan cheese
- Butter
- Hot sauce
- Garlic
- Water
- Lettuce buns or keto-friendly bread
Instructions
- Prepare the Chicken: Cut the chicken breasts into smaller, thin pieces.
- Prepare the Breading: In a shallow bowl, mix mayonnaise with a tablespoon of water to thin it out. In another bowl, combine pork rind crumbs and parmesan cheese.
- Bread the Chicken: Dip each piece of chicken into the mayonnaise mixture, then into the pork rind and parmesan cheese mixture, ensuring it is fully coated.
- Air Fry the Chicken: Spray the basket of your air fryer and place the breaded chicken into it, making sure not to overlap the pieces. Set the air fryer to 380°F and bake for 10 minutes, then increase the heat to 400°F for 5 minutes. Cooking time may vary depending on the size of your chicken pieces.
- Make the Buffalo Sauce: Combine hot sauce, melted butter, and garlic.
- Assemble the Sandwich: When the chicken is done, pour a few spoonfuls of the keto buffalo sauce over top and serve on a lettuce bun or keto-friendly bread. Alternatively, slice the chicken and place it over a salad with ranch or blue cheese dressing.
Keto Fried Chicken Sandwich
This recipe focuses on creating a keto-friendly version of a classic fried chicken sandwich, aiming for a flavor and texture similar to the popular Popeye's Chicken Sandwich.
Ingredients
- Chicken thighs
- Almond flour
- Parmesan cheese
- Paprika
- Garlic powder
- Salt
- Mayonnaise
- Oil (for frying)
- Low-carb buns (such as Sola Wheat Hamburger Buns)
- Pickles (optional)
Instructions
- Prepare the Chicken: Pat the chicken thigh dry with paper towels. Place it between two pieces of parchment paper and flatten it slightly with a kitchen hammer.
- Prepare the Coating: In a bowl, whisk together almond flour, parmesan cheese, paprika, garlic powder, and salt.
- Coat the Chicken: Brush mayonnaise over the chicken thigh and transfer it to the bowl with the coating mixture, mayonnaise side down. Brush mayonnaise on the bare side of the chicken thigh and carefully flip it to coat well on both sides.
- Fry the Chicken: Add oil to a small pan and place it over medium heat. Transfer the breaded chicken to the pan and fry both sides until golden and cooked through, about 4-5 minutes in total.
- Assemble the Sandwich: Spread mayonnaise on the bottom half of a low-carb bun. Place a lettuce leaf and then the fried chicken on top. Cover with the top part of the bun and serve with pickles, if desired.
Keto Chicken Club Sandwich (Chick-fil-A Copycat)
This recipe recreates the Chick-fil-A grilled chicken club sandwich, focusing on the pickle-brined chicken and honey-roasted BBQ sauce.
Ingredients
- Chicken breasts
- Pickle juice
- Bacon
- Mayonnaise
- BBQ sauce (sugar-free)
- Yellow mustard
- Sugar-free ketchup
- Keto confectioners sweetener
- Olive oil
- Lettuce
- Tomato slices
- Colby jack cheese
Instructions
- Brine the Chicken: Place a chicken breast between two pieces of wax paper and pound it to about 1/2 inch thickness. Place the chicken breasts in a baking dish or ziplock bag and pour the pickle juice over them to cover. Brine the chicken breasts in the pickle juice for at least 30 minutes.
- Cook the Bacon: Cook bacon in a skillet until crispy.
- Make the Keto Honey-Roasted Barbecue Sauce: Combine mayonnaise, sugar-free BBQ sauce, yellow mustard, sugar-free ketchup, and keto confectioners sweetener in a small bowl. Stir well to combine.
- Cook the Chicken: After at least 30 minutes, remove the chicken from the pickle juice brine. Heat olive oil in a large skillet over medium to high heat. Place chicken breasts in the skillet and cook each side for 5 to 6 minutes.
- Assemble the Sandwich: Start with a piece of lettuce, then add tomato slices, the chicken breast, Colby jack cheese, bacon slices, and a tablespoon or two of the keto honey-roasted barbecue sauce. Top with a second piece of lettuce.
Keto Bacon, Avocado, and Chicken Sandwich with Cloud Bread
This recipe utilizes keto cloud bread as a low-carb alternative to traditional bread, creating a light and flavorful sandwich.
Ingredients
- Eggs (3)
- Cream of tartar
- Salt
- Cream cheese (3 oz, cubed)
- Garlic powder
- Mayonnaise
- Sriracha
- Pepper jack cheese (2 slices per sandwich)
- Bacon (2 slices per sandwich)
- Grape tomatoes (2 halved per sandwich)
- Avocado (2 oz mashed per sandwich)
- Cooked chicken
Instructions
- Prepare the Keto Cloud Bread:
- Preheat the oven to 300°F.
- Separate 3 eggs into two clean, dry bowls.
- Add cream of tartar and salt to the egg whites.
- Using an electric mixer, whip the egg whites until soft, foamy peaks form.
- In the other bowl, combine cubed cream cheese with the egg yolks and beat until a pale yellow color.
- Gently fold the egg whites into the yolks, half at a time.
- On a parchment paper-lined baking sheet, spoon about ¼ cup of the keto cloud bread batter into six rounds.
- Using a spatula, press gently on tops of the keto cloud bread to form squares.
- Sprinkle the tops with garlic powder and bake for about 25 minutes.
- Cook the Chicken and Bacon: While the keto cloud bread is baking, cook the chicken and bacon with some salt and pepper.
- Assemble the Sandwiches:
- Combine mayonnaise and sriracha.
- Spread the spicy mayo onto the underside of three keto cloud breads.
- Add chicken on top of the spicy mayo.
- Add 2 slices of pepper jack cheese, 2 slices of bacon, 2 halved grape tomatoes, and spread 2 ounces of mashed avocado on top of each sandwich.
Read also: Keto Calorie Counting: A Detailed Guide
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