Keto Diet: Can You Fry A Chicken?

Fried chicken is a staple in many diets, but is it keto-friendly? The answer depends on the ingredients used and how it is prepared. While traditional fried chicken is typically not keto-friendly due to the use of flour, cornmeal, and unhealthy oils, it can be made keto-compliant with a few simple substitutions.

When making keto-friendly fried chicken, it is important to avoid breading and instead season the chicken with herbs and spices like thyme, paprika, salt, and pepper. For a crunchy texture, use almond flour or keto-friendly pork rinds as breading. Oils such as avocado, olive, or lard are recommended for frying instead of vegetable oil.

There are also several keto-friendly fried chicken recipes available, such as Parmesan-crusted fried chicken, lemon pepper fried chicken, and spicy fried chicken. These recipes typically use low-carb coatings like almond or coconut flour and healthy oils, resulting in a delicious and crispy dish that fits within the keto diet's guidelines.

So, can you eat fried chicken on a keto diet? The answer is yes, as long as it is prepared with keto-friendly ingredients and cooking methods!

Keto-friendly ingredients for frying chicken

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How to make keto fried chicken

Ingredients:

• Skin-on chicken (drumsticks, thighs, and breasts)
• Salt and pepper
• Eggs
• Heavy cream
• Almond flour
• Keto breadcrumbs
• Parmesan cheese
• Garlic powder
• Onion powder
• Oil for frying (avocado, safflower, or peanut oil)

Method:

• Pat the chicken dry and season with salt and pepper.
• In a bowl, whisk together the eggs and heavy cream. In a separate bowl, whisk together the keto breadcrumbs, almond flour, parmesan cheese, garlic powder, and onion powder.
• Dip each piece of chicken in the egg/cream mixture, then in the breadcrumb mixture, until coated. Repeat the process until all the chicken is coated.
• Add 1/2 inch of oil to a deep pan or pot. Once hot, add the chicken pieces and fry until golden brown and the internal temperature reaches 165°C.
• Place the chicken on a wire rack for excess oil to drop off.

Tips:

• You can bake or air fry the chicken instead of deep frying it.
• If you are dairy intolerant, you can replace the heavy cream with unsweetened coconut milk mixed with a teaspoon of lemon juice.

Tips for making keto fried chicken

Ingredients

• Skin-on chicken– Use a mix of drumsticks, thighs, and breast pieces. If you only want to use one cut of chicken, always use drumsticks!
• Salt and pepper– To taste.
• Eggs– Whisked with the heavy cream to be used as part of the coating, similar to what buttermilk fried chicken would have as a coating.
• Heavy cream– A zero-carb alternative to buttermilk, which contains too many carbs.
• Almond flour– Blanched almond flour is preferred, but almond meal will work just as well.
• Keto breadcrumbs– A keto breadcrumb substitute, usually found in the potato chip or snack aisle of the supermarket.
• Parmesan cheese– Gives the fried chicken a more flavorful batter.
• Garlic and onion powder– Adds extra flavor.
• Oil– Any neutral oil to deep fry the chicken in. When choosing an oil to fry or deep fry with, stick to ones with a high smoke point. Avocado oil, safflower oil, and peanut oil are all fantastic options.

Method

• Pat the chicken dry and season with salt and pepper.
• Batter them by dipping them in the heavy cream/eggs mixture then the almond flour/crushed pork rinds/parmesan cheese mixture.
• Fry and then place on a wire rack for excess oil to drop off.

Tips

• Baking– Preheat the oven to 200C/400F. Prepare the chicken as instructed and place them on a lined baking sheet. Bake the chicken for around 35-40 minutes and the chicken reaches an internal temperature of 75C/165F.
• Air frying– Prepare as directed then place chicken pieces in a single layer in the air fryer basket. Air fry at 200C/400F for 20 minutes, flipping halfway through. Again, be sure the internal temperature has reached 75C/165F.
• Frying temperature– The best temperature to fry chicken is 180C/350F. Use a thermometer to check the temperature of the hot oil before adding the chicken.
• Cuts of chicken– Like KFC or any fried chicken takeout shop, the best cuts of chicken are thigh pieces, drumsticks, or breasts. Avoid using wings or mini drumsticks, unless all the chicken is of this size.
• Storing, freezing, and reheating– Leftovers can be stored in the refrigerator for up to 5 days. Place cooled fried chicken in a ziplock bag and store it in the freezer for up to 6 months. Do not microwave the chicken unless you want a soggy crust. It's best to reheat in a preheated oven or stovetop. You can also use an air fryer.

Storing, freezing, and reheating keto fried chicken

Storing Keto Fried Chicken:

It is recommended to store your keto fried chicken in an airtight glass container or wrap each piece individually in foil before placing it in the refrigerator. Make sure to get your fried chicken into the fridge within 2 hours of cooking, and consume it within 5 days for the best quality and taste.

Freezing Keto Fried Chicken:

If you have a large batch of keto fried chicken, freezing is a great option. Wrap each piece of chicken individually in heavy-duty foil or use a reusable food wrap, then place the wrapped chicken in a freezer bag. It is essential to get the chicken into the freezer within 2 hours of cooking. When stored at 0 degrees Fahrenheit, your fried chicken can last up to 12 months in the freezer. If frozen at a lower temperature, aim to consume it within 6 months.

Reheating Keto Fried Chicken:

There are a few methods you can use to reheat your keto fried chicken while trying to maintain its crispiness:

• Oven: Place the chicken on a wire rack on a baking sheet and reheat in a preheated oven at 400°F for 12 to 15 minutes, or until the internal temperature reaches 120°F.
• Microwave: Wrap the chicken in a paper towel and microwave in 30-second intervals, turning the pieces over between intervals, until warmed through.
• Air Fryer: Let the chicken thaw at room temperature if frozen, then place in the air fryer at 375°F for 3 to 5 minutes, or until the internal temperature reaches 165°F.

Remember to always check that your keto fried chicken has reached a safe internal temperature of 165°F before consuming it. Enjoy your crispy and delicious keto fried chicken!

What to serve with keto fried chicken

There are several side dishes that you can serve with keto fried chicken. Here are some ideas:

• Cauliflower mac and cheese -- a keto-friendly take on a classic side dish.
• Keto macaroni and cheese -- another option for a comforting, cheesy side.
• Coleslaw -- a crisp and refreshing side dish that pairs well with the fried chicken.
• Zucchini fries -- a keto-friendly alternative to traditional French fries.
• Green beans -- a simple and healthy side dish that can be steamed, roasted, or sautéed.
• Roasted broccoli -- another healthy and delicious option that goes well with fried chicken.
• Keto-friendly mashed potatoes -- made with cauliflower or turnips instead of potatoes to keep the carb count low.
• Keto biscuits -- a fluffy and delicious side dish to round out the meal.
• Roasted asparagus -- a simple and elegant side dish that can be prepared in a variety of ways.
• Keto-friendly coleslaw -- a low-carb version of the classic side dish, made with a sugar-free dressing.

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