Paleo Fried Chicken: A Crispy, Guilt-Free Comfort Food

Craving the satisfying crunch of fried chicken but adhering to a paleo, gluten-free, or Whole30 diet? This recipe delivers the perfect golden-brown, crispy coating and a juicy interior without the use of grains or excessive amounts of unhealthy fats. Enjoy this classic comfort food without the guilt!

This Paleo Fried Chicken recipe caters to various dietary needs, being gluten-free, low FODMAP, Whole30, and potentially suitable for VAD (Vata-Ayurveda Diet) with modifications. An AIP (Autoimmune Protocol) variation is also provided for those with specific sensitivities.

Key Ingredients for Paleo Perfection

This recipe utilizes a few simple, wholesome ingredients:

• Boneless, skinless chicken thighs: Unlike traditional fried chicken that often uses bone-in, skin-on pieces, this recipe opts for the easier-to-cook and more forgiving chicken thighs. Deboning and opening up the thighs ensures even cooking and a tender, juicy result.
• Egg: The egg acts as a binder for the coating, helping it adhere to the chicken. (For an AIP variation, gelatin can be used as a substitute.)
• Cassava flour: This grain-free flour, derived from the cassava root, provides the base for the crispy coating. Its texture and ability to brown make it an ideal alternative to wheat flour.
• Salt and White Pepper: These seasonings enhance the flavor of the chicken and coating. Black pepper can be substituted for white pepper if preferred, but omit pepper altogether for VAD and AIP diets.
• Healthy Fats: Instead of using large amounts of vegetable oil, this recipe uses a combination of avocado oil and duck fat, tallow, or lard. Duck fat is recommended for VAD. This approach significantly reduces the amount of fat used compared to traditional fried chicken recipes.

Step-by-Step Guide to Crispy Paleo Fried Chicken

Making this delicious Paleo Fried Chicken is surprisingly easy:

1. Prepare the Dredging Stations: Set up two medium-sized bowls. In the first bowl, whisk together the cassava flour, salt, and pepper. In the second bowl, beat the egg with salt and pepper until well combined.
2. Heat the Fat: In a large cast-iron skillet, heat the avocado oil and solid fat (duck fat, tallow, or lard) over medium-high heat until hot and the solid fat is melted. This usually takes about 2 minutes.
3. Dredge the Chicken: Dip each chicken thigh, ensuring it's fully opened, first into the egg mixture and then into the cassava flour mixture, making sure it is well coated.
4. Fry the Chicken: Carefully place the dredged chicken pieces into the hot fat, working quickly to avoid overcrowding the skillet.
5. Cook the First Side: After 5 minutes, reduce the heat to medium and cook for another 5 minutes.
6. Flip and Finish Cooking: Flip the chicken pieces using tongs or forks. Add the remaining solid fat to the skillet. Cook the chicken on the second side for approximately 8 minutes, until both sides are crispy golden brown and the chicken is cooked through. The juices should run clear when the chicken is pierced with a fork, or you can cut one open to ensure it's fully cooked. Aim for an internal temperature of 165°F (74°C).
7. Cool and Serve: Remove the cooked chicken to a plate or cooling rack to cool slightly before serving.

Reheating for Optimal Crispness

While leftover fried chicken is enjoyable cold, reheating it properly can restore its crispy exterior:

Read also: Paleo Granola Recipes

1. Preheat Oven: Preheat your oven to 325°F (160°C).
2. Prepare Chicken: Place the chicken on a cooling rack (or similar) nested over a baking sheet.
3. Reheat: Heat for up to 15 minutes, until the exterior is sizzling and the meat is heated through. Avoid overheating, as this can dry out the chicken.

AIP Variation: Gelatin-Based Coating

For those following the Autoimmune Protocol (AIP), this variation replaces the egg with gelatin to create a crispy coating:

Ingredients:

• 4 tablespoons water, room temperature
• 1 tablespoon gelatin
• ½ + ⅛ teaspoon sea salt (same as in the main egg recipe above)

Instructions:

1. In a medium-sized bowl, sprinkle gelatin over water and stir to mix. Add ½ + ⅛ teaspoon sea salt and stir again.
2. Dip opened-up chicken thighs into the gelatin mixture, coating well, then into the cassava flour mixture, coating well. The gelatin mixture is thick, so it's okay to wipe off really thick parts to ensure there's enough for all the chicken.
3. Fry as in the main recipe, but be aware that the gelatin will melt as it cooks. Let the melted gelatin sizzle and fry; this will become your crispy edges. Cook over medium heat for about 10 minutes total on the first side, until the fried gelatin lifts off the pan easily, to flip and cook the second side.
4. Proceed as the main recipe describes.

Serving Suggestions

Enjoy your Paleo Fried Chicken with a variety of sides:

• Salads: A big salad with fresh greens, fruits, vegetables, and herbs provides a refreshing and healthy contrast to the fried chicken. Consider a Vietnamese Fried Chicken Salad with a flavorful vinaigrette.
• Classic Comfort Foods (Paleo-Friendly): Mashed Parsnips, Smashed Potatoes, or Herb-Roasted Cauliflower are great paleo-friendly alternatives to traditional sides.
• Dipping Sauces: Experiment with paleo-friendly dipping sauces like date mustard or a copycat Raising Cane's sauce.

Other Paleo Fried Chicken Methods

While this recipe is preferred for its authentic taste and ease of cooking, other methods can be used if cassava flour is not an option:

• Crushed Pork Rinds, Plantain Chips, or Cassava Chips: These can be used to create a crispy coating. Add garlic and onion powders to the mix for extra flavor. Coat the chicken with egg, dip in the crushed mixture, then oven-bake.
• Almond Flour-Based Coating: Combine almond flour with arrowroot starch and spices for a grain-free option.

Tips for the Best Paleo Fried Chicken

• Pound the Chicken: For even cooking, pound the chicken thighs to an even thickness of about 1/4 inch.
• Don't Overcrowd the Pan: Cook the chicken in batches to avoid lowering the oil temperature, which can result in soggy chicken.
• Maintain Oil Temperature: Use a thermometer to ensure the oil temperature stays around 350°F (175°C) for optimal crispness.
• Let Excess Egg Run Off: Before coating with flour, allow excess egg mixture to drip off the chicken to prevent a soggy coating.
• Dry the Chicken: After marinating in pickle juice (optional), blot the chicken dry with paper towels to help the breading adhere better.
• Spice it Up: Add hot sauce to the egg mixture or cayenne pepper to the flour mixture for a spicy kick.

Freezing and Reheating

This Paleo Fried Chicken freezes well for future enjoyment:

1. Freeze: Place the fried chicken pieces on a parchment-lined baking sheet and freeze until solid (at least 1 hour).
2. Store: Transfer the frozen chicken to a freezer-safe bag or container and store for up to 3 months.
3. Reheat: Reheat in a preheated oven at 350°F (175°C) for 15-20 minutes, or in an air fryer at 350°F (175°C) for 5-7 minutes.

Read also: Paleo Diet Delivered: What You Need to Know

Read also: Paleo Mayonnaise Recipe

tags: #paleo #fried #chicken #recipe