You won’t need a deep fryer with toxic vegetable oil for this recipe because you aren’t deep frying this fried chicken — you’re baking it.
Rest assured though this low-carb, gluten-free, fried chicken recipe tastes just like fried chicken, and even gets golden brown like your classic fried chicken recipes.
That’s right, you get all the taste benefits of this comfort food, minus the gnarly carb count that classic southern fried chicken recipes serve up from boiling hot oil.
This low-carb meal is great for anyone following a keto diet and has less than 1 total carb per serving. So next time you’re friends want to break out the chicken tenders, breading, deep fryer, and harmful canola oil, make this recipe instead.
This keto chicken is:
The main ingredients in this low carb chicken recipe are:
- Pork rinds
Optional additional ingredients:
- Garlic powder
- Cayenne pepper
The Health of Benefits of This Recipe
#1: Supports Heart Health
When you think of fried chicken heart health may not be the first thing that comes to mind. But with ingredients specifically chosen for their health-boosting qualities, you’re doing your body and health some favors.
For example; eggs are a great source of the carotenoid lutein. In fact, the beautiful yellow color in the center of your eggs comes from this phytonutrient. Lutein is also found in the marigold flower, giving it that brilliant golden color.
But the real benefit of lutein isn’t just its ability to enhance the color of eggs and flowers — research shows it may also boost heart health.
In a systematic review on the connection between lutein consumption and cardiovascular health, researchers concluded that higher dietary intakes of lutein is associated with a lowered risk of heart disease and stroke[*].
Another heart health boosting ingredient is garlic. Research shows that garlic, and its active constituents, may improve several markers of heart disease including high blood pressure, triglycerides, and cholesterol[*][*][*][*].
#2: Boosts Immunity
Garlic is a front runner when it comes to immunity-boosting plants. When garlic is crushed, it releases a compound called allicin which has been the topic of several studies related to immune health.
But allicin is just one of the many compounds in garlic that can support immune health. Garlic consumption reduces the duration and intensity of common colds and flu, and may do so by enhancing the function of your immune cells[*][*].
So, if you want all the benefits of garlic in this recipe, sub some fresh minced garlic for the garlic powder.
Paprika contains a compound called capsaicin, which gives this pepper its spicy hot flavor. Research shows that capsaicin can aid your immune defenses and boost your body’s ability to defend against autoimmune diseases[*].
#3: Helps Manage Your Weight
Free-range chicken is an excellent way to supply your body with much-needed protein that’s essential for optimal health.
Cayenne pepper is an excellent spice to support your weight loss goals. Studies show that it can improve your metabolism and may aid in the reduction of inflammation that can often contribute to weight gain[*][*].
Keto Fried Chicken
This keto fried chicken recipe is simple yet super flavorful. And with a prep time of just 15 minutes and a cook time of 40 minutes, you’ll have it on your plate in under an hour.
Prepping your ingredients and tools will save you time in the long run.
For this recipe, you’ll need a baking sheet with baking rack on top. That’s key for getting the crunchy consistency right. Also gather your parchment paper or aluminum foil, two bowls, a shallow dish, and a whisk.
Preheat your oven, line your baking sheet with either parchment paper or aluminum foil, and place the baking rack onto the lined baking sheet.
While your oven is preheating, pat your chicken thighs dry using a paper towel and set them aside. Then grab one of your bowls and add in all the dry ingredients, using your whisk to gently combine them until they’re fully incorporated.
Transfer half of that mixture to your shallow dish.
Grab the second bowl and add in the egg, keto-friendly mayonnaise, hot sauce, and mustard. Using the same whisk, combine the wet ingredients.
This next part is where the magic happens. Grab one of your patted-down chicken pieces and dip it into the egg wash, coating it evenly, and then dip it into the shallow dish with the dry ingredient mixture.
Fried chicken hack: Use one hand for the wet ingredients and one hand for the dry to prevent clumping and mess.
Transfer the breaded chicken to the baking rack and repeat the process with the remainder of the chicken thighs.
If you start to run out of the dry ingredient mixture just add the reserved mix from earlier.
Once the process is complete, bake the chicken until the internal temperature reaches 165 degrees Fahrenheit. This will probably take around 35-40 minutes, depending on the thickness of the chicken thighs.
Once the chicken is finished, allow it to cool slightly before serving. Enjoy!Print
Keto Fried Chicken
Looking for the best keto fried chicken recipe? This crunchy fried chicken includes pork rinds (or almond flour), egg, and garlic powder for the perfect taste and crunch.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 6 pieces
- Preheat oven to 425 degrees Fahrenheit and line baking sheet with parchment paper or aluminum foil and place baking rack on top.
- Using paper towels, pat each piece of chicken dry. Set aside.
- In a small mixing bowl, combine dry ingredients. Whisk together until fully incorporated. Transfer half of dry ingredients to a shallow dish.
- In a separate bowl, mix together egg, mayonnaise, hot sauce, and mustard.
- Dip one chicken thigh at a time into egg wash then into dry ingredients, flipping over multiple times to fully cover chicken in breading mixture.
- Transfer breaded chicken to the baking rack on prepared baking sheet. Continue breading remaining chicken thighs.
- Place chicken on the baking and bake until internal temperature reaches 165 degrees Fahrenheit, about 35-40 minutes, depending on the thickness of the chicken thigh. Allow them to cool slightly before serving.
If you don’t have pork rinds handy, don’t worry! You can also use almond flour, almond meal, or even coconut flour. If your supermarket is out of chicken thighs, sub chicken breast instead.
You can also use this recipe in an air fryer or deep fryer with a heart-friendly, keto-friendly oil like lard, tallow, or duck fat.
- Serving Size: 1 piece
- Calories: 372
- Fat: 23g
- Carbohydrates: 0.9g (0.6g net)
- Protein: 41.2g
Keywords: Keto Fried Chicken