Craving the satisfying crunch of fried chicken while sticking to your ketogenic diet? Look no further! This keto oven-fried chicken recipe delivers all the flavor and crispy texture you love, without the carbs. Whether you're seeking a delicious weeknight dinner, a crowd-pleasing game-day snack, or simply a guilt-free indulgence, this recipe is sure to become a new favorite.
Why Oven-Fried?
While the name suggests otherwise, this keto fried chicken is actually baked in the oven. This method offers several advantages:
- Reduced Carbs: By eliminating traditional flour-based breading, we drastically reduce the carb count, making it keto-friendly.
- Less Oil: Baking eliminates the need for deep-frying, resulting in a healthier dish with less excess oil.
- Easy Cleanup: Oven baking is generally less messy than deep-frying, making cleanup a breeze.
The Secret to Crispy Keto Chicken: Pork Rinds!
The key to achieving that signature fried chicken crunch without the carbs lies in the breading. Instead of flour and breadcrumbs, this recipe uses a clever combination of almond flour, Parmesan cheese, and, most importantly, crushed pork rinds!
Pork rinds, also known as chicharrones, are fried pork skins. They are a popular keto snack that’s low in carbs, packed with protein, and provide an incredible crispy texture when used as a breading. You can typically find them at your local grocery store or online.
Ingredients You'll Need
Here's a breakdown of the ingredients for this keto-friendly fried chicken:
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- Chicken: Bone-in chicken pieces offer the best flavor and moisture. Consider using your favorite cuts, such as wings, legs, or thighs. You'll need approximately 4 pounds of bone-in chicken to serve 8 people. If using chicken breast, slice your chicken into thin strips, similar to a chicken tender.
- Heavy Cream: Used for dipping the chicken, heavy cream adds richness and helps the breading adhere. Unsweetened coconut milk can serve as a substitute if necessary.
- Eggs: Help the breading stick to the chicken. You'll need about 1 egg per pound of chicken.
- Almond Flour: A low-carb flour option that adds structure to the breading.
- Pork Rinds: The star of the show! They provide the crispy texture that mimics traditional fried chicken. Use plain pork rinds for the best results. The ingredients list should only include pork skins (fried in their own fat) and salt.
- Parmesan Cheese: Adds flavor and helps bind the pork rinds to the chicken. Use freshly grated Parmesan for the best results.
- Seasonings: A blend of spices elevates the flavor profile. This recipe uses black pepper, celery salt, dried basil, oregano, garlic powder, and smoked paprika. You can also add cayenne pepper, white or black pepper for more spice. Mrs. Dash Original seasoning is another great addition.
- Cooking Oil Spray: Essential for achieving a crispy, "deep-fried" texture in the oven. Be sure to use cooking spray, NOT baking spray, as baking spray contains flour.
- Butter: Adds flavor and helps to crisp the chicken in the oven.
Step-by-Step Instructions
Follow these simple steps to create your own keto oven-fried chicken:
- Prepare the Chicken: In an 8-quart stockpot, combine 1 tablespoon salt and 2 cups hot water; stir to dissolve salt. Add chicken pieces to pot. Add the remaining water to 1 quart of ice cubes and add to the pot. Cover and refrigerate 1 hour. Drain off water. Using paper towels, pat chicken pieces until completely dry. This is a crucial step for ensuring the breading adheres properly. Moisture will prevent it from sticking properly and it will end up falling off as it bakes. You could also lightly dredge the raw chicken in a bit of almond flour before adding the eggs and cream. It will help everything bind together a lot better!
- Preheat the Oven: Preheat your oven to 400°F (200°C). Adjust oven rack to lowest position in oven. Add a dark-colored pan or baking sheet to the oven as it heats up - the pan you use to bake the chicken on needs to be hot to melt the butter on!
- Prepare the Baking Sheet: Line a baking sheet with parchment paper or aluminum foil for easy cleanup. Place a wire rack on top of the baking sheet, then spray the rack with cooking spray.
- Crush the Pork Rinds: Process the pork rinds in a food processor until they reach a panko-like consistency. Alternatively, place them in a resealable bag and crush them with a rolling pin. Make sure they’re ground finely enough to stick to the chicken and still give some crunch.
- Make the Breading: In a shallow dish, combine the crushed pork rinds, almond flour, Parmesan cheese, and seasonings. Mix all ingredients for the breading in a shallow dish.
- Prepare the Egg Wash: In a separate shallow bowl, whisk the eggs and heavy cream until combined.
- Bread the Chicken: Dip each chicken piece in the egg mixture, then dredge it in the pork rind mixture, making sure to coat it completely. For a no-mess solution, simply take your chicken pieces-about 5-6 pieces at a time-and toss them in the bag with the pork skin breading, then toss until the chicken is completely coated. Just place breaded chicken pieces on a plate until you've breaded them all.
- Melt butter: VERY CAREFULLY remove the pan from the oven. Add 3 tablespoons of the butter to the pan to melt. Spread all over the pan and put the chicken pieces on.
- Bake the Chicken: Place the breaded chicken pieces on the prepared baking sheet, skin-side down. Make sure the chicken pieces have enough space between them and aren’t touching. Brush the chicken liberally with melted butter.
- Bake: Bake the chicken for 10 minutes. Bake until golden brown and crisp on bottom, about 50 minutes. Remove from oven. Carefully tilt pan and spoon some melted butter over top of chicken pieces. Using a thin spatula, loosen chicken pieces from pan and turn skin-side up. (For extra crispy chicken, sprinkle 2 tablespoons of the reserved coating mix over chicken and spoon butter over top.) Bake chicken until browned on bottom, about 10 minutes more.
- Check for Doneness: According to the USDA, chicken should reach an internal temperature of 165°F (74°C) before consumption. Make sure you check the internal temperature of the chicken part way through cooking.
- Rest and Serve: Using a spatula, transfer chicken to a platter lined with paper towels to drain. Sprinkle with remaining 1/4 teaspoon salt. Let the chicken rest for a few minutes before serving.
Variations and Tips
- Spice it Up: For a spicy kick, add cayenne pepper to the breading or drizzle the raw chicken with hot sauce before coating.
- Air Fryer Option: For a quicker cooking method, air fry the chicken at 400°F (200°C) for about 20 minutes, flipping halfway through. Place the chicken tenders (without the melted butter) and lightly spray with cooking oil.
- Use a Dark Pan: Using a dark-colored baking pan can help the chicken crisp up more effectively.
- Double Bread: Dip chicken into breading to lightly coat. THEN coat chicken with egg. FINALLY, coat chicken with breading again, this time you can really pack on as much as will stick!
- Don't overcrowd the pan: Make sure the chicken pieces have enough space between them and aren’t touching.
Serving Suggestions
This keto oven-fried chicken pairs perfectly with a variety of low-carb sides:
- Mashed cauliflower
- Low-starch sautéed vegetables (spinach, broccoli, green beans)
- Roasted radishes
- Salads with keto-friendly dressings
Storing Leftovers
This dish is best enjoyed fresh, but leftovers can be stored in an airtight container on paper towels in the refrigerator for up to 4 days. Reheat them uncovered in a 350°F (175°C) oven or enjoy them cold.
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