Healthy keto fried chicken that’s crispy and crunchy, made with boneless thigh meat “breaded” in almond flour and parmesan cheese. Low carb and gluten free.
Craving fried chickien? Here’s an easy and simple recipe for making it at home! Same great crunch and flavor, minus most of the carbs. Each serving (3 fried chicken pieces) has only 2.5g net carbs!
Boneless and skinless chicken thighs are cut into small pieces and “breaded” in a mixture of almond flour, finely grated parmesan cheese, and seasonings. Then they’re dipped in an egg wash and breaded again.
After that, they go straight into the hot oil, deep frying for about 5 minutes until deep brown and cooked through. The end result is fried chicken that’s crunchy and flavorful on the outside, with juicy and tender meat on the inside. Yum!
If you’re not a fan of deep frying, you might be interested in making this chicken parmesan recipe, which uses breast meat shallowly fried on a pan, not deep fried.
Selecting & Adjusting “Breading” Ingredients
This low carb breading is a bit on the saltier side, which is how I like my fried chicken. If you’re trying to minimize your sodium intake, you can decrease the salt by up to half.
There’s a small amount of cayenne used, resulting in very minimal heat. For spicier chicken, you can add to taste or double the amount.
Paprika is included for a smokier breading, and to give a nice orange color to the fried chicken.
Make sure you use parmesan cheese that’s finely grated, which means it has a sand-like consistency. Don’t use shredded cheese, which won’t stick as easily to the chicken.
Managing Without A Deep Fryer
I use an 8-inch stainless steel pot for deep frying the chicken on the stovetop. You can do the same, or you can use a deep fryer.
The main benefit of using a deep fryer is automatic temperature control, so that the oil stays at a constant 350 F. Since I don’t use a deep fryer, I monitor the oil temperature and adjust the flame as needed to keep the temperature from fluctuating too much.
Note that the oil will tend to run hot when there are fewer chicken pieces simultaneously frying, and run cold when there are a lot of chicken pieces.
Selecting A Vegetable Oil For Frying
I suggest using any vegetable oil with neutral flavor that can be heated to high temperatures without burning. I use canola oil, and other common ones for frying include sunflower oil, rice bran oil, avocado oil, and peanut oil.
Avoid re-using old oil. For best results, use a fresh batch of new oil every time.
Checking The Chicken For Doneness
If your chicken thigh pieces vary a bit in size, they may not cook at the same rate. On average, it takes me about 5 minutes to fry them until deep brown and cooked through, but yours may take longer if you have large pieces.
To check if your chicken is done, insert an instant-read thermometer into the center of the thickest part. It should read at least 165 F. If not, give it another minute or two of frying before testing again.
Is your chicken is taking much longer than 5 minutes to cook through? Here are possible reasons: the oil may not be hot enough, the chicken may not be completely submerged in oil, your chicken pieces may be unusually large, or you are overcrowding them in the pot.
Why Thighs Are Best For Fried Chicken
Thighs are quickly becoming my preferred chicken cut. They’re juicy, flavorful, hard to overcook, and easily available as boneless and skinless.
But why are they the best for fried chicken? Thighs, once deboned, are uneven. They have all sorts of nooks and crannies, providing lots of surface area for delicious breading to easily adhere to. You get a lot more crunch in every bite compared to breaded chicken breast tenders.
A lot of people avoid thighs because they think they’ll have to deal with bones and skin. That’s not the case at all, given the wide availability of boneless and skinless thighs at grocery stores. Most recently, I’ve been using them to make Instant Pot Chicken Thighs With Balsamic Sauce.
Best Keto Fried Chicken
Healthy keto fried chicken that's crispy and crunchy, made with boneless thigh meat "breaded" in almond flour and parmesan cheese. Low carb and gluten free.
- 4 boneless skinless chicken thighs (about 18 ounces total)
- vegetable oil for frying
- 2 large eggs
- 2 tablespoons heavy whipping cream
Add 1 to 2 inches of vegetable oil to a pot over medium-high heat. Heat the oil to 350 F, and frequently monitor to maintain the temperature by adjusting the flame during frying.
In a bowl, add eggs and heavy cream, beating until well-mixed. In another bowl, stir together all breading ingredients until well-mixed. Set aside.
Cut each chicken thigh into 3 evenly sized pieces. If moist, pat them dry with paper towels.
Coat each piece first in the breading, then in the egg wash, and then in the breading again, coating all sides. Shake off excess and carefully lower into the hot oil. Fry until deep brown and cooked through, about 5 minutes, and drain on paper towels.
Repeat with the other chicken pieces. You may want to work in batches to avoid overcrowding in the pot -- I usually have 6 chicken pieces frying simultaneously in a 8-inch wide pot.
Serve immediately while hot and crispy.
This recipe yields 2.5 g net carbs per serving (3 fried chicken pieces or 1/4 of recipe). Nutrition info does not include vegetable oil used for frying.
|Nutrition Facts Per Serving|
|Total Fat 26g||40%|
|Saturated Fat 6g||29%|
|Trans Fat 0g|
|Total Carb 5g||2%|
|Dietary Fiber 2.5g||9%|