Keto Fried Chicken Thighs Recipe: Crispy, Juicy, and Low-Carb

For those following a ketogenic lifestyle, the craving for fried chicken can be a real challenge. Fortunately, there are several ways to enjoy a low-carb version of this classic comfort food using chicken thighs. These recipes focus on using alternative coatings and cooking methods like air frying or baking to achieve that desirable crispy texture without the carbs.

Air Fryer Keto Fried Chicken Thighs

Air frying offers a healthier and more convenient way to make keto fried chicken thighs. It replicates the crispy texture of traditional frying without the need for excessive oil.

Chipotle Air Fryer Chicken Thighs

These chipotle air fryer chicken thighs are easy to prepare, with the air fryer handling most of the work.

Ingredients:

• Chicken thighs
• Coconut oil, olive oil, or avocado oil
• Baking powder
• Seasonings (such as chipotle seasoning)

Instructions:

1. Preheat your air fryer to 360°F.
2. Rub a bit of coconut oil, olive oil, or avocado oil onto the air fryer rack.
3. In a small bowl, mix the baking powder and seasonings.
4. Season the chicken thighs all over, either on a plate or in a large Ziploc bag (or toss it altogether in a large bowl).
5. Place chicken thighs on the rack, skin side down, in a single layer.
6. Air fry chicken thighs for about 15 minutes at 360°F, then flip the chicken so it's skin side up.
7. Turn the temperature up to 390°F and air fry for another 5-10 minutes, or until the skin is golden brown and the chicken is done. Ensure the internal temperature reaches 160°F.

Simple Air Fryer Chicken Thighs

This recipe emphasizes simplicity and ease of cleanup, perfect for a quick weeknight dinner.

Instructions:

1. Preheat your air fryer to 360°F (make sure to remove the air fryer rack before preheating).
2. Place the chicken pieces on a plate lined with paper towels and pat them dry completely.
3. Place the dry chicken on a clean, dry plate.
4. In a small dish, mix the baking powder and seasonings.
5. Generously sprinkle four pieces of the chicken with about 1 to 1-½ tablespoons of the seasoning mix, turning it over to season both sides.
6. Rub a bit of oil onto the removable air fryer rack to prevent the chicken from sticking.
7. Place four of the chicken thighs on the rack, skin side down. Air fry for 15 minutes at 360° (if the thighs are extra large, go for 20 minutes), then remove the air fryer basket.
8. Flip the chicken so it is now skin side up and place the basket back inside the air fryer.
9. Turn the temperature up to 390°F and air fry for another 5-10 minutes, or until the skin is golden brown and the chicken is done (check it after 5 minutes). It will have an internal temp of 160°F.
10. Remove the chicken and set on a plate tented with foil. Repeat the process with the remaining two chicken thighs and the rest of the seasoning mix.

Tips:

• Pat the chicken dry to eliminate as much moisture as possible, ensuring crispiness.
• The baking powder helps draw out moisture from the chicken skin, enhancing crispiness.
• Use a meat thermometer to ensure the chicken is cooked to an internal temperature of 160°F. The residual heat will bring the temperature up to 165°F during the rest time.
• Adjust cooking time based on the size of the chicken thighs.

Air Fryer Keto Fried Chicken with Almond Flour and Parmesan Cheese

This recipe uses almond flour and Parmesan cheese as a breading alternative.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Chicken thighs
• Seasoning of choice (e.g., Slap Ya Mama Cajun Seasoning)
• Cooking spray
• Eggs
• Heavy whipping cream (or half and half, or buttermilk)
• Almond flour (blanched, finely ground)
• Grated Parmesan cheese

Instructions:

1. In a large bowl, place chicken thighs and rub generously with seasoning of choice.
2. In a separate bowl, mix together almond flour, Parmesan cheese, and seasoning of choice.
3. In a third bowl, mix together eggs and cream.
4. Dip chicken thighs, one at a time, in egg and cream mixture before immediately covering them with almond flour "breading" mixture.
5. For crispier chicken, place on a plate and return chicken to refrigerator for at least one hour. This step is optional, but highly recommended if you have the time.
6. Spray breaded chicken thighs with cooking spray of choice before placing in air fryer basket. Work in batches as necessary.
7. Set air fryer temperature to 350°F and set timer for 20 minutes.
8. Chicken will be done when the breading is golden brown and the internal temperature reaches at least 165°F.
9. Carefully remove chicken from air fryer basket and allow to cool on a cooling rack before serving.

Tips:

• Cooking spray is essential for keeping the batter on the chicken and achieving a golden, crispy texture.
• Refrigerating the battered chicken before air frying helps the batter dry out, leading to a crispier result.

Oven-Baked Keto Fried Chicken Thighs

Baking is another excellent method for preparing keto-friendly fried chicken thighs. This method also requires minimal oil while still providing a crispy exterior.

Crispy Baked Chicken Thighs

These oven-baked chicken thighs use a mix of seasonings and baking powder for extra crispiness.

Ingredients:

• Chicken thighs
• Olive oil
• Onion powder
• Paprika
• Oregano
• Baking powder
• Other spices to taste

Instructions:

1. Preheat oven to 400°F.
2. Pat the chicken dry with a paper towel and place in a large bowl.
3. Drizzle 1 tablespoon of olive oil over the chicken.
4. Combine all the spice ingredients and the baking powder in a small bowl and sprinkle over the chicken.
5. Toss the chicken with the spices until they are well coated and transfer to a 9" x 13" baking pan lined with tin foil.
6. Bake in a 400°F oven for about 40-50 minutes, until the internal temperature is 165°F.
7. Keep an eye on the chicken and once crispy to your liking remove it from the oven.

Tips:

• Place the chicken in the baking pan with the skin side up.
• Do not cover the chicken thighs while baking to ensure crispy skin.
• Use a thermometer to cook the chicken until the internal temperature is 165°F to avoid overcooking.

Pan-Fried Keto Chicken Thighs

Pan-frying chicken thighs is a quick and easy way to achieve crispy skin and a flavorful interior. This method works particularly well with boneless, skinless chicken thighs.

Easy Pan-Fried Chicken Thighs

This recipe offers a flavorful alternative to chicken breasts, ready in under 20 minutes.

Ingredients:

• Boneless, skinless chicken thighs
• Olive oil
• Chicken seasoning (salt, pepper, garlic powder, etc.)
• Chicken broth (optional, for bone-in chicken thighs)
• Chili powder or cayenne pepper (optional, for added spice)

Instructions:

1. Wash and pat dry the chicken thighs with a paper towel.
2. Rub the chicken seasoning liberally all over the thighs, including the sides.
3. Pour olive oil into a frying pan or a large cast-iron skillet.
4. When heated, arrange the chicken pieces in a single layer on the hot skillet.
5. Brown the chicken on both sides for 5 minutes each, on medium-high heat, until it is golden brown.
6. For Bone-in Chicken Thighs: Cook the chicken for 8 minutes on one side on medium high heat.
7. Flip the chicken, then cook for 8-10 minutes.
8. Pour the chicken broth into the pan, and scrape the browned bits from the cast iron pan.
9. Turn the heat to medium low and cook for 5 minutes or until the internal temperature reaches 165F. Add chili powder or cayenne pepper to the chicken if you like spicy food.

Tips:

• Ensure the thermometer makes contact with only the meat and not the bone to get the most accurate reading.
• If you don't have a thermometer, the juices should run clear when you cut into the chicken. If the juices are red or pink, it needs to be cooked a bit longer.

Keto Fried Chicken with Pork Rind Coating

For a truly low-carb fried chicken experience, using crushed pork rinds as a coating is an excellent option. This provides a crispy texture similar to traditional breading without the added carbs.

Read also: Keto Calorie Counting: A Detailed Guide

Keto Fried Chicken Using Pork Rinds

This recipe uses crushed pork rinds to mimic the texture of fried chicken.

Ingredients:

• Chicken pieces
• Yogurt
• Ginger paste
• Garlic paste
• Chili powder
• Paprika
• Salt
• Crushed pork rinds (or pork rinds to blend)
• Grated Parmesan cheese
• Egg

Instructions:

1. Marinate the Chicken: In a bowl, mix chicken, yogurt, ginger paste, garlic paste, chili powder, paprika, and salt. Refrigerate chicken in marinade for at least an hour.
2. Prepare Pork Rind Crust: To crushed pork rinds, whisk in grated Parmesan cheese, chili powder, and paprika in a bowl.
3. Beat an egg and keep in a separate bowl.
4. Take a piece of chicken from the marinade and dip in the egg. Then dip chicken into the pork rind until chicken is fully coated.
5. Air Fryer Cooking: Place in Air Fryer in single layer. Cook at 375°F for 25-30 minutes, flipping halfway through. Cook time dependent on size of chicken pieces.

Tips:

• You can buy crushed pork rinds or make it yourself by putting store-bought pork rinds (chicharrones) in a food processor or blender.
• If you do not have an air fryer, you can cook in the oven for 35-40 minutes at 375°F, flipping halfway through.

Serving Suggestions

These keto fried chicken thighs can be served with a variety of low-carb side dishes, such as:

• Spicy keto coleslaw
• Classic keto Cobb salad
• Five-minute keto ranch dressing
• Easy keto ketchup

Storage and Reheating

Storage: Store leftover keto chicken thighs in an airtight container or tightly wrapped in tinfoil for 3 to 4 days in the refrigerator.

Freezing: If freezing the crispy baked chicken, store it in an airtight container or heavy-duty freezer bag.

Reheating: To reheat frozen chicken thighs, thaw them first by placing them into your refrigerator for a few days.

Read also: Magnesium Supplements for Keto

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