Craving fried chicken but trying to stick to a ketogenic or low-carb diet? This recipe delivers all the satisfying crunch and flavor of traditional fried chicken without the carbs. Forget the flour-based breading and inflammatory seed oils - this keto fried chicken uses innovative ingredients and cooking methods to create a healthier, tastier alternative.
Why This Recipe Works
Conventional fried chicken is typically loaded with high-carb grains and often fried in unhealthy oils. This keto version eliminates those problem ingredients, offering a grain-free, gluten-free, and delicious option.
The Secret to Crispy Skin: Pork Rinds
The key to achieving that signature crispy skin without breading lies in using pork rinds. When crushed, pork rinds provide a fantastic texture that mimics breading without adding significant flavor of their own. Pork King Good’s pork rind crumbs are a convenient option, saving you the time and effort of making your own. Plus, they're nut-free, making this recipe suitable for those with nut allergies. If you prefer to avoid pork, almond flour can be used as a substitute, although the results may not be quite as crispy.
Flavor That Pops
To enhance the flavor of the pork rind coating, a blend of salt, pepper, and garlic & herb seasoning is used. Feel free to experiment with your favorite spices to customize the flavor profile. However, keep in mind that some seasonings may contain hidden carbs, so check the labels carefully.
Choosing Your Chicken
This recipe works well with various cuts of chicken, including thighs, drumsticks, or breasts. For best results, use bone-in, skin-on pieces.
Read also: Easy Low-Carb Cheese Crackers
Binding It All Together
A beaten egg helps the pork rind mixture adhere to the chicken. If you avoid eggs, simply press the pork rinds firmly onto the chicken.
Oven-Fried for Flavor and Convenience
Instead of deep-frying, this recipe uses an oven-frying method with butter. The butter adds richness and flavor to the chicken. If you're dairy-free, ghee (clarified butter), duck fat, bacon grease, or beef tallow can be used as alternatives.
Step-by-Step Instructions
Ingredients:
- Bone-in, skin-on chicken pieces (thighs, drumsticks, or breasts)
- Pork rind crumbs (or almond flour)
- Salt
- Pepper
- Garlic & herb seasoning blend (optional)
- Egg
- Butter (or ghee, duck fat, bacon grease, or beef tallow)
Instructions:
- Preheat oven to 375°F (190°C).
- Mix together pork rind crumbs, salt, pepper, and seasoning (if using) on a plate or shallow dish.
- Place egg on a separate plate or shallow dish.
- Dip chicken first into egg to coat, then into pork rinds, ensuring each piece is evenly coated.
- Place butter in a 9x13 inch pan in the oven until melted and bubbling, but not browned.
- Place chicken, skin side down, into the hot butter.
- Bake for 30 minutes.
Tips and Variations
- Carnivore-Friendly: Omit pepper and spice blend for a purely carnivore version.
- Spice It Up: Experiment with different spices to create your own unique flavor.
- Chicken Tenders: Use sliced boneless, skinless chicken breast for chicken tenders. Bake at 400°F for 15 minutes on each side.
- Air Frying: Preheat your air fryer to 400° F. Place the chicken in a single layer in the air fryer basket. Be careful not to overcrowd - work in batches if necessary. Spray the chicken with oil and cook for 13 minutes. Flip the chicken and spray with more oil. Reduce the air fryer temperature to 350 ° F.
Serving Suggestions
This keto fried chicken pairs perfectly with mashed cauliflower or your favorite low-carb sides.
Nutritional Information
- Carbs: Less than 1 gram per serving (depending on seasoning blend)
No-Breading Fried Chicken Wings
Ingredients:
- Chicken wings
- Paprika
- Garlic powder
- Salt
- Pepper
- Cayenne pepper
- Baking powder
- Coconut oil spray
- Oil for frying
Instructions:
- In a small bowl, whisk together the paprika, garlic powder, salt, pepper, and cayenne.
- Preheat the oven to 250F. Set a baking rack over a large rimmed baking sheet. Spray the rack with coconut oil spray.
- Pat the chicken VERY dry with paper towels. Place half of the chicken in a plastic bag and sprinkle with 1 tbsp of the baking powder. Shake vigorously to coat, then arrange the chicken on the baking rack. Repeat with remaining chicken and remaining baking powder. The chicken can be crowded onto the rack to make it fit.
- Bake the chicken in the lower half of the oven for 25 minutes. Increase the heat to 425F and place the rack in the upper half of the oven. Bake another 20 to 25 minutes, until the skin is crispy to the touch.
- Add the oil to a large 6 quart pan, so that it's at least 2 to 3 inches deep (or use a deep fryer, if you have one). Heat over medium high until the oil is at least 350F.
- Add half the chicken to the pot, skin side down, and quickly cover (it will spit and splatter like crazy!). If you have a frying basket that fits in the pot, that works really well to submerge the chicken. Let cook for 5 to 7 minutes or until the chicken is golden brown. Scoop out the chicken with a slotted spoon (or lift the frying basket) and transfer to a large bowl.
Keto/Paleo Pan-Fried Chicken
Ingredients:
- Chicken thighs (or breasts)
- Almond flour/meal
- Paprika
- Garlic powder
- Salt/pepper
- Cayenne pepper (optional)
- Eggs
- Cooking oil/fat
Instructions:
- Crack the eggs in a bowl and whisk.
- In another bowl, mix all the dry ingredients together (almond flour/meal, paprika, garlic powder, salt/pepper and cayenne pepper if you want a kick!).
- Dip the chicken thigh in to the bowl of eggs, then in to the flour mixture.
- Heat up your cooking oil/fat in a pan on medium heat. Note about the heat: Almond flour/meal burns more easily than normal flour, which means that if the heat is too high, you will end up with some burnt friend chicken so start at medium, and bump down the heat and cook longer as needed!
- Once your oil is heated and ready, place your chicken pieces in to the pan slowly. Do not crowd the chicken (this will also help it not burn).
- Cook the chicken for about 10 minutes, and then using tongs, flip them over to the other side. Now, cook for another 10-15 minutes or until juices run clear.
Making KFC-Style Keto Fried Chicken
Ingredients:
- Skin-on chicken pieces (drumsticks, thighs, and breast pieces)
- Keto bread crumbs
- Oil- Any neutral oil to deep fry the chicken in
- Keto buttermilk marinade
Instructions:
- Coat the raw chicken pieces in a keto buttermilk marinade.
- Coat it in the almond flour mixture.
- Deep fry the chicken in oil.
Reheating Instructions
To reheat the chicken, avoid using a microwave, as it can make the crust soggy. Instead, reheat in a preheated oven or stovetop for best results.
Low Carb Fried Chicken Recipe
Ingredients:
- Bone-in Skin On Chicken: We love keto fried chicken thighs, but feel free to use any piece you like.
- Garlic Powder: Adjust the about to your liking. I do not recommend using fresh garlic.
- Cayenne Pepper: I like the kick of heat that cayenne pepper gives, but feel free to omit this if you are serving small children or dislike heat.
- Heavy Cream: If you are low carb and not keto, half and half will work too.
- Almond flour
- Parmesan cheese
- Baking powder
- Paprika
- Salt
- Pepper
Instructions:
- In a small bowl, whisk together the paprika, salt, garlic powder, fresh ground black pepper, and cayenne pepper.
- In a large bowl, whisk together the heavy cream and vinegar and allow to sit for about 15 minutes. Add in the yellow mustard and 2 tablespoons of the spice mixture. Whisk to combine.
- Marinate the chicken in a shallow dish or zip-top bag for 4 hours.
- In a shallow bowl, whisk together the almond flour, parmesan cheese, baking powder, and remaining spice mixture.
- Remove the chicken from the marinade, and coat with the almond flour mixture, gently pressing the coating into the chicken with your fingers. Transfer to a parchment-lined baking sheet.
- Add about 4 pieces of the chicken, skin side down. The oil temperature should drop to about 325 degrees.
- Fry, without turning, for 6 minutes. Flip and fry for another 4 minutes, or until golden brown, and the internal temperature is 160 ° F.
- Allow to rest for 10 minutes before serving.
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