This keto fried chicken recipe is here to show you that the best fried chicken doesn’t come in a bucket, a frozen container, or from a restaurant chain — it comes from your kitchen
All you need is a handful of low carb foods and the right technique to achieve that moist, crunchy, dippable keto fried chicken we all love and crave!
In my house, this low carb recipes quickly become a family favorite, as it’s easy to meal prep and adjust to whatever low carb side dishes you serve it with. Trust me, once you try this keto fried chicken, you’ll quickly wonder why you wasted a carb on the other stuff!
So turn on that oven and let’s make some keto fried chicken!
How to Make Keto Fried Chicken
Did you know that 1 serving of Popeye’s fried chicken had 21.5 grams of carbs? In fact, it has more carbs than protein — crazy right?
Now this keto fried chicken is a totally different story. To save ourselves some carbs, we’ll swap the flour used in traditional recipes for our very own crunchy low carb shopping list ingredient: pork rinds.
The beautiful reason behind using pork rinds in this keto fried chicken recipe, is that they’re already fried! So we don’t have to deal with splashing oil, fry screens and kitchen thermometers — all that’s required is to place the keto fried chicken on a baking sheet and plop it in the oven.
I know I may have lost some of you at pork rinds.
And before you run away, let me point out that we eat chicken skin all the time, so why does pork skin get the stigma?! It can be rather tasty once you find a brand of pork rinds you like — in fact, they may be a game changer for your low carb meal plan!
I used to avoid pork rinds at all costs — then I found these Epic Pork rinds that I love so much, I even eat them for low carb snacks!
I’d also like to mention that, yes, you can make keto fried chicken almond flour or keto fried chicken coconut flour — both low carb flours make for a decent flour replacement in many recipes. But when it comes to fried chicken, they don’t give you the same crunch as keto fried chicken pork rinds!
What Part of the Chicken Do You Use?
The bake times and recipe instructions below are for keto fried chicken breast — however the same breading can be used to make whatever you’re craving! From keto fried chicken legs to keto fried chicken tenders to keto fried chicken thighs. Bake times will vary based on the type of meat and thickness you choose.
Sauce + Sides for Low Carb Fried Chicken
Sure, low carb fried chicken is delicious, but we all know the sauce can make or break this classic. Those of us eating low carb meals may be worried about the lack of dipping options, but have no fear friends, there are plenty of low carb alternatives to choose from:
- Low carb BBQ sauce
- Low carb ketchup
- Low carb pizza sauce (may sound weird, but it’s SO tasty)
- Low carb honey mustard
Paleo Fried Chicken Variations
Keto fried chicken is one of the most versatile of dishes — use it to make low carb chicken parmesan, fried chicken salads, low carb tacos, you name it!
Obviously the spices used in this paleo fried chicken recipe won’t work with all dishes — use this keto fried chicken recipe as your base and swap the spices to fit your meal and cravings. Here are some ideas:
- Low carb taco seasoning
- Italian seasoning
- Salt and Pepper
- Old Bay
Did I forget your favorite? Let me know in the comments below!
Keto Chicken Nuggets
This recipe and instructions can be used to make adorable little keto chicken nuggets — which is my preferred way of eating keto fried chicken. You’ll want to bake your nuggets for 20-22 minutes — until the center is no longer pink.
How to Meal Prep Low Carb Chicken Tenders
Meal prepping these low carb chicken tenders is the BEST, and has saved me from boring low carb take out on many occasions — they’re easy to freeze and quickly defrost in the oven when you’re hungry — meaning crispy, crunchy, keto fried chicken everytime.
I borrowed this low carb meal prep idea from Epicurious’ Sunday Stash — of course, converting their panko crusted recipe into this keto fried chicken variation.
To summarize: “bread” the keto fried chicken, place them on a baking sheet and freeze for an hour. Once firm, place the chicken into a resealable bag. Next time you’re craving keto fried chicken, you can bake it from frozen for 24 minutes, or until there’s no pink left in the center!
Keto Fried Chicken Recipe
I can’t wait to hear what you think about this keto fried chicken recipe! Let me know in the comments below, what’s your favorite fried chicken dip? Did you try any variations?
Keto Fried Chicken
Preheat oven to 400 F and line a baking sheet with aluminum foil.
Place pork rinds in a resealable bag and crush into a panko sized grain. Be sure to leave a few large pieces.
Add thyme, salt, pepper, oregano, garlic powder, and smoked paprika to the bag and shake a few times to combine.
Pour the pork rind combo in an even layer on a flat plate.
Beat eggs is a wide mouthed bowl.
Dip chicken into the eggs, then into the pork rind combo — make sure to evenly coat all sides. Place chicken onto prepared baking sheet.
Once all chicken tenders are evenly coated, bake in the oven 24 minutes, or until chicken is cooked all the way through.
Allow chicken to cool and serve with your favorite dipping sauce. Enjoy!
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Nutrition information will vary based on the specific products. To be safe, check the nutrition facts labels of your products. Optional object listed above have been left out of nutritional data.