Missing Kentucky Fried Chicken (KFC) while adhering to a ketogenic or low-carb diet? This article explores how to create delicious, crispy keto-friendly fried chicken using protein powder, closely mimicking the taste and texture of the original. We'll delve into various recipes, techniques, and essential tips to achieve that perfect crinkly, crunchy exterior and juicy, tender interior, all while staying within your dietary guidelines.
The Keto Fried Chicken Revolution
For those following a ketogenic lifestyle, finding suitable alternatives to traditionally carb-heavy foods can be challenging. Kentucky Fried Chicken, with its flour-based breading, poses a significant hurdle. Surprisingly, most fast-food restaurants offer some modifiable keto-friendly options, but KFC has been a notable exception, with virtually no protein options that fit a ketogenic diet.
The good news is that with some creativity and the right ingredients, you can recreate the KFC experience at home, without the flour, grains, vegetable oils, or MSG. The secret ingredient is unflavored whey protein powder, used as a low-carb substitute for flour.
Key Ingredients and Their Roles
- Unflavored Whey Protein Powder: This serves as the base for the breading, providing a low-carb alternative to flour. It's crucial for achieving the desired texture and crispiness.
- Keto Buttermilk: A mixture of low-carb milk (like almond milk or unsweetened cashew milk), heavy cream, and vinegar creates a tangy marinade that tenderizes the chicken and helps the coating adhere.
- Spice Blend: A carefully selected combination of herbs and spices is essential for replicating the signature KFC flavor. Common ingredients include paprika, garlic powder, onion powder, ginger powder, thyme, celery salt, cayenne pepper, black pepper, and salt.
- Avocado Oil (or other high-smoke-point oil): Used for frying, avocado oil has a high smoke point, making it ideal for maintaining consistent temperature and preventing burning. Coconut, canola, peanut, or sunflower oil can also be used.
The Ultimate Keto Fried Chicken Recipe
This recipe combines elements from different sources to provide a comprehensive guide to making keto fried chicken with protein powder.
Ingredients:
1 lb chicken tenders, thighs, breasts, legs or wings with the skin on
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1 1/2 - 2 cups unflavored whey protein powder
2 large eggs
1/4 cup parmesan cheese (optional)
Salt and pepper to taste
1 tsp garlic powder
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1 tsp onion powder
1 tsp paprika
Avocado oil, for frying
Keto Buttermilk Marinade:
- 2 cups unsweetened almond milk or heavy cream
- 2 tbsp vinegar (white vinegar or apple cider vinegar)
- 1 egg
- 1/2 of the KFC seasoning mix (see below)
KFC Seasoning Mix:
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- 2 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp ginger powder
- 1/2 tsp dried thyme
- 1/2 tsp celery salt
- 1/4 tsp cayenne pepper (optional)
- 1/2 tsp black pepper
- 1 tsp salt
- 1/2 tsp dried basil
- 1/4 tsp dried oregano
- 1/2 tsp dry mustard
- 1/4 tsp ground white pepper
Instructions:
- Prepare the Chicken: Clean chicken and pat the chicken dry with paper towels. Season all over with salt and set aside at room temperature for 30 minutes or refrigerate overnight. Cutting slits in the chicken can help it cook more evenly. With the skin side down, feel for the center bone and cut through the meat to reveal the bone (but not all the way through to the other side of the thigh) with sharp kitchen scissors or a paring knife.
- Make the Keto Buttermilk Marinade: In a bowl, combine the low-carb milk or heavy cream and vinegar. Whisk gently and let sit for 10 minutes to thicken. Add the egg and half of the KFC seasoning mix, whisking until smooth.
- Marinate the Chicken: Place the chicken pieces in a large Ziploc bag or bowl. Pour the buttermilk marinade over the chicken, ensuring all pieces are fully submerged. Marinate in the refrigerator for at least 4 hours, or preferably overnight.
- Prepare the Breading: In a shallow dish, combine the remaining KFC seasoning mix with the unflavored whey protein powder. Mix well with a fork or whisk to ensure the spices are evenly distributed.
- Coat the Chicken: Remove a piece of chicken from the buttermilk marinade and dredge it in the protein powder mixture. Use your hands to press the protein powder onto the chicken, ensuring it is fully coated. For a thicker coating, you can double-dip the chicken in the buttermilk and protein powder.
- Heat the Oil: Pour enough avocado oil into a Dutch oven or large saucepan to cover the chicken completely (2-3 inches deep). Heat the oil over medium heat until it reaches 325°F (160°C). Use a candy/oil thermometer to monitor the temperature.
- Fry the Chicken: Carefully place the coated chicken pieces into the hot oil, ensuring not to overcrowd the pot. Maintain the oil temperature between 300-325°F (149-163°C) throughout frying. Fry for 12-15 minutes, flipping occasionally, until the chicken is golden brown and the internal temperature reaches 165°F (74°C).
- Drain and Serve: Remove the fried chicken from the pot and place it on a wire rack lined with paper towels to drain excess oil. Let cool for a few minutes and serve immediately.
Air Fryer Option
For a healthier alternative, you can air fry the keto fried chicken.
- Preheat your air fryer to 350°F (175°C).
- Drizzle the coated chicken pieces with avocado oil or coconut oil.
- Place the chicken in the air fryer basket, ensuring they are not overcrowded.
- Air fry for 8-9 minutes, flipping once halfway through, until the chicken is cooked through and golden brown.
Tips for Achieving the Perfect Keto Fried Chicken
- Don't Overcrowd the Frying Pot: Frying too many pieces of chicken at once will lower the oil temperature, resulting in greasy, undercooked chicken.
- Maintain Oil Temperature: Use a thermometer to monitor the oil temperature and adjust the heat as needed. Protein powder burns faster than regular flour, so it's crucial to keep the temperature consistent.
- Use a Meat Thermometer: Ensure the chicken is cooked to a safe internal temperature of 165°F (74°C).
- Don't Skip the Marinade: The buttermilk marinade tenderizes the chicken and helps the coating adhere properly.
- Experiment with Seasonings: Adjust the spice blend to your liking. Feel free to add other herbs and spices, such as smoked paprika, chili powder, or onion flakes.
- Double Dip for Extra Crispiness: For a thicker, crispier coating, double-dip the chicken in the buttermilk and protein powder.
- Fry Immediately After Coating: Fry your chicken immediately after coating. If you coat chicken and let it set, the protein powder will absorb the moisture from the buttermilk and the coating will peel off.
- Use the Right Cut of Chicken: For the crispiest fried chicken, use chicken thighs, breasts, legs or wings with the skin on.
- Consider Adding Vodka to the Buttermilk Wash: While vodka is technically optional, it helps coat the crust and form flakey layers in the coating. Don’t worry about it making you drunk, the alcohol will evaporate off from the high temperature.
- Baking Powder Boost: Baking powder helps create a light and airy coating.
Troubleshooting
- Chicken is Burning Too Quickly: The oil temperature is too high. Reduce the heat and monitor the temperature closely.
- Coating is Not Sticking: The chicken may not be dry enough, or the buttermilk marinade may be too thin. Ensure you pat the chicken dry before marinating and use heavy cream in the buttermilk mix.
- Chicken is Greasy: The oil temperature is too low, or the pot is overcrowded. Increase the heat and fry in smaller batches.
- Chicken is Undercooked: Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
Variations and Adaptations
- Spicy Keto Fried Chicken: Add a pinch of cayenne pepper or a dash of hot sauce to the buttermilk marinade or protein powder mixture.
- Parmesan Crusted Chicken: Add parmesan cheese to the protein powder mixture for a cheesy flavor and extra crispiness.
- Dairy-Free Keto Fried Chicken: Substitute almond milk or coconut milk for the heavy cream in the buttermilk marinade. However, note that the taste and texture may differ slightly.
- Keto Chicken Nuggets: Cut the chicken into bite-sized pieces before marinating and frying for easy-to-eat keto nuggets.
- Keto Air Fried Chicken: Another good option is Keto Air Fried Chicken that uses crushed pork rinds to replace bread crumbs.
Serving Suggestions
Keto fried chicken is delicious on its own, but it can also be served with a variety of keto-friendly sides. Consider pairing it with:
- Keto Mac and Cheese
- Coleslaw (made with a keto-friendly sweetener)
- Green beans
- Cauliflower mash
- Avocado salad
- Zucchini fries
Storage Instructions
Store leftover keto fried chicken in the refrigerator for up to 4 days. Reheat in the oven or air fryer for the best results.