Craving fried chicken but trying to keep your carbs in check? This Keto Popcorn Chicken recipe delivers all the crispy, golden goodness you love in snackable, bite-sized pieces. These juicy little nuggets are easy enough to make on a weeknight but tasty enough to serve to guests. Whether you're following a keto, paleo, or Whole30 diet, or simply looking for a healthier alternative to traditional fried chicken, this recipe is sure to be a hit.
Why This Recipe Works
This keto popcorn chicken recipe offers a delightful twist on a classic favorite. It's not only low in carbs but also gluten-free, making it suitable for various dietary needs. The recipe utilizes a clever breading made from pork panko, almond flour, and parmesan cheese, which provides a satisfying crunch without the carbs associated with traditional breadcrumbs. The chicken pieces are marinated for a couple of hours, ensuring they remain juicy and flavorful throughout the cooking process.
What is Popcorn Chicken?
Popcorn chicken doesn't contain popcorn at all. It got its name because the breaded chicken pieces are bite sized like popcorn. Most fast food popcorn chicken is full of gluten and is cooked in unhealthy oils in a deep frier. But this keto popcorn chicken variation is not only low carb, but it is also gluten free. The keto breading in this recipe is also nut free.
Ingredients
- Chicken Breast Fillets (or boneless, skinless chicken thigh fillets)
- Pork Panko
- Almond Flour
- Parmesan Cheese
- Egg
- Heavy Cream
- Water
- Lemon Juice
- Garlic Salt
- Smoked Paprika
- Spices (salt, pepper, garlic powder, onion powder, paprika, oregano, poultry seasoning)
- Whey Protein Isolate (or Pea Protein Isolate or Egg White Protein Powder for dairy-free option)
- Dijon Mustard
- Oil (for frying, light taste olive oil recommended)
- Sour Cream
- Vinegar
Preparing the Chicken
Cut the chicken: Slice your chicken into strips, then cut into small pieces. You want them to be about the size of popcorn, which is smaller than a traditional chicken nugget. Cut the chicken small but not tiny. 1 inch cubes is a good size, in my opinion, to be substantial, but not too big that it’s hard to handle. Dry off and salt and pepper the chicken. Rinse and pat dry your chicken pieces. Set aside. Cut up half a pound of chicken into bite sized pieces.
Marinate the chicken: In a mixing cup, pour in the heavy cream, water and lemon juice. Let it sit a room temperature for a few minutes, while you cut up the chicken. Add them to a mixing bowl. Pour the cream mixture over the chicken and mix to combine. Marinate in the fridge for 2-4 hours. In a large bowl suitable for marinating, mix together the sour cream, vinegar, poultry seasoning, garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).
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Making the Breading
Combine dry ingredients: Add the pork panko, almond flour, parmesan cheese, garlic salt, smoked paprika and pepper in a bowl and whisk to combine. For breading combine all dry ingredients. Mix all seasonings together with whey protein isolate in a large bowl.
Three-Bowl Breading Station (for Baked version): You will need three bowls for the three coatings. In bowl 1, place your almond flour (or more crushed pork rinds). In bowl 2, whisk your egg with sour cream. And in bowl 3, mix thoroughly together the crushed pork rinds, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, cayenne and season to taste with salt (will vary quite a bit depending on the saltiness of your pork rinds).
Breading the Chicken
Prepare for breading: Take several pieces of the chicken and blot off any excess cream, then drop them into the breading. Lightly toss them with a fork, allowing for a light coating. If you don’t do both, you run the risk of the breading coming off when you fry them. Dredge chicken pieces in spice mix and place immediately into the hot oil.
Double breading (for Air Fryer or Oven version): Dip the chicken pieces first into the dry ingredients, then into the egg. Be sure to wipe off the excess egg. Dip again into the dry ingredients, for a delicious and extra-crispy double breading.
Three-Step Breading Process (for Baked version): Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the pork rinds mixture.
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Cooking Methods
Frying
Heat the oil: Heat your skillet and add in the oil, then using a spider, gently drop them into the oil. Check your oil with a wooden spoon. Dip the handle in and if it bubbles right away, the oil is ready.
Fry the chicken: Fry for just a few minutes, until golden, then place on paper towels to drain off the oil. Chicken should only take 3-4 minutes to go lightly golden and cook through. Do not overcrowd your pan. Season right after frying. Depending on oil and temperature the chicken cooking times can vary. Check a piece after it has gone a nice golden colour to see if it is cooked through. Dredge as you go and place immediately into the hot oil.
Air Frying
Prepare the air fryer: Lightly grease the air fryer basket, then preheat the air fryer to 400 degrees F for about 5 minutes. Spray the air fryer basket with nonstick spray, and place each piece into the basket in a single layer. Do not lay pieces on top of one another. If needed, air fry a second batch after. Spray with another layer of nonstick spray. To air fry make sure not to overcrowd the air fryer basket.
Cook the chicken: Add the chicken into the air fryer basket in an even layer. Turn it on to 400F and cook for 8 minutes, making sure to shake halfway through. Cook at 200℃ for 8-10 minutes; turning half way. Depending on size of air fryer work in batches until all chicken is baked.
Baking
Preheat the oven: Preheat oven to 425°F/220°C. If using the oven, preheat to 400F.
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Prepare the baking sheet: Line a rimmed baking tray with parchment paper or a baking mat. If using the oven, lay out in a single layer on a baking sheet with a wire rack on top.
Bake the chicken: Roast your chicken for 20-15 minutes until fully cooked (i.e. no longer pink and the juices run clear). Place into the oven and cook for 12-14 minutes. Bake until crispy on top and turn over for the last 5 minutes of air frying time.
Serving and Storing
Serve immediately with your favorite dip. These are best served immediately with your favorite dip. However, you can make them ahead and then toss back into the air fryer for 5 minutes when ready to consume. These are definitely best enjoyed right away, while still warm. But you can reheat them by tossing them back into the air fryer or oven until warm and crispy once again, usually about 5 minutes for the air fryer, and 8 minutes for the oven.
- Dipping Sauce Suggestions: Barbeque sauce, homemade honey mustard (50/50 honey and dijon mustard), ketchup, Ranch, French dressing. For keto, a sugar-free maple syrup would work in place of honey.
- Refrigerate: Store leftovers in an airtight container up to 3 days.
- Freeze: Lay cooked pieces on a tray to freeze, then transfer to a zip-top bag. And if that wasn’t enough, they freeze great too!
Tips for Perfect Keto Popcorn Chicken
- Don't Overcrowd the Pan: You might have skipped blotting the chicken or overcrowded the skillet.
- Ensure Oil is Hot Enough: Your oil wasn’t hot enough. Absolutely!
- Marinate the Chicken: Honestly not much to it! Just try and marinade the chicken overnight- it’s a game changer.
- Use Separate Hands for Breading: Other than that, my one advice for the breading would be to use one hand for dipping in the dry ingredients (i.e. the almond flour and pork rinds mix bowls) and your other hand for dipping in the egg.
- Ensure Internal Temperature: Ensure that the internal temperature reaches 165F before serving.
- Consider Adding Pork Rinds When Baking or Air Frying: To air fry or bake, I would recommend adding half a cup of crushed pork rinds. It bakes better. WPI is best used for frying as it does go a bit foamy if left to rest.
Variations and Substitutions
- Dairy-Free: Use Pea Protein Isolate or Egg White Protein Powder instead of Whey Protein Isolate.
- Nut-Free: While the provided text states the recipe is nut-free, double-check all ingredients to ensure they meet your specific needs. Consider substituting almond flour with more pork rinds or whey protein.
- Spice it Up: Adjust the spices to your liking. Add a pinch of cayenne pepper for a little heat.
Keto-Friendly and Family Approved
This Keto Popcorn Chicken recipe is not only a delicious and satisfying meal option for those following a ketogenic diet, but it's also a kid-friendly dish that the whole family will enjoy. Its bite-sized form and familiar flavors make it an appealing alternative to traditional chicken nuggets.
A Healthier Alternative
Compared to fast-food popcorn chicken, this homemade keto version offers a much healthier option. It avoids gluten, unhealthy oils, and excessive carbohydrates, while providing a good source of protein and healthy fats.
Megha's Keto Journey
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive.