Home Blogs Low Carb Keto Fried Chicken | Keto Diet Tips

Low Carb Keto Fried Chicken | Keto Diet Tips

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keto fried chicken
Breaded and herbed chicken breast fillet, served with broccoli and lemon. Delicious chicken schnitzel.

Best Fried Chicken Recipe With Calorie Charts

Lets begin this delicious Low Carb Keto Fried Chicken recipe, all at home! Tasty and easy, it is. It’s easy to make low carb keto fried chicken in an air fryer. But if you don’t have this trendy appliance, the chicken can be baked in a regular oven instead. For this recipe, there isn’t any surprising ingredients.

While fried chicken is delicious, it is cooked in vegetable oils heated to a dangerous temperature; it’s also covered in breading, which brings the carb level up to 8-11 grams of carbs per piece. By contrast, all of the grilled chicken offerings have no carbs. Leave the biscuits behind, obviously.

Recipe serves 2-3.

 

Ingredients

  • 1 pound chicken breasts, defrosted
  • 1/2 cup pork rinds, crushed
  • 1/3 cup Parmesan cheese, shredded
  • 2 large eggs
  • 1 tsp salt
  • 1 tsp pepper
  • 2 heaping tablespoons coconut oil

 

Cooking Instructions

  1. Crush your pork rinds in Ziploc bag using a hammer fist like you’re playing whack-a-mole.
  2. In a bowl, stir together crushed pork rinds, parmesan cheese, salt, and pepper.
  3. In another bowl, crack two eggs and fork whisk them until frothy.
  4. Dip one chicken breast at a time into the egg mixture, then dip it into the crushed pork rind mixture. To ensure there will be a nice crust, dip it in the egg mixture again, and again into the pork rinds.
  5. Put your coconut oil in a cast iron skillet or pan. Turn to high heat and let it get hot and start to smoke.
  6. Once the oil is hot, place your chicken in the skillet. Don’t flip it. Let it fry for 5 minutes until the crust gets nice and crisp and then flip it and fry for 5 more minutes.
  7. Turn the heat down to medium low and cook the chicken 3 to 5 more minutes per side (depending on the thickness of your chicken breast).

This makes a total of 2 servings of Low Carb Crispy Fried Chicken. Each serving comes out to be 575 Calories, 32.11g Fats, 1.07g Net Carbs, and 66.04g Protein.

Keto Fried Chicken Calories Chart

Low Carb Crispy Fried Chicken Calories Fats(g) Carbs(g) Fiber(g) Net Carbs(g) Protein(g)
12 ounce chicken breast 561 12.14 0 0 0 105.47
½ cup pork rinds, crushed (17.5 g) 100 6.25 0 0 0 10
1/3 cup shredded Parmesan cheese 111 7.29 0.91 0 0.91 10.09
1 large egg 72 4.75 0.36 0 0.36 6.28
1 teaspoon pepper 6 0.07 1.47 0.6 0.87 0.24
1 ½ tablespoons olive oil 179 20.25 0 0 0 0
1 tablespoon coconut oil 121 13.47 0 0 0 0
Totals 1150 64.22 2.74 0.6 2.14 132.08
Per Serving(/2) 575 32.11 1.37 0.3 1.07 66.04

Calorie chart reference – Credits: Ruled.me

Shopping Notes

  • Pork rinds are typically in the chip aisle of the store and are sometimes called Chicharrones.
  • Any raw, natural chicken breasts will work, but the thinner the better if you want to shorten the pan frying time.
  • I used shredded Parmesan cheese, but I’m betting any shredded cheese will work.
  • I used refined, high heat tolerant coconut oil. It’s good for pan frying.
  • Any eggs, salt, and pepper are fine.

 

Utensils & Appliances For Cooking

Ziploc Sandwich Bags with New Grip 'n Seal Technology, XL, 30 Count, Pack of 3 (90 Total Bags)
  • Ziploc brand Sandwich Bags are the unbeatable bags to grab on the go with new Grip ‘n Seal technology
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  • Use these handy Ziploc brand Sandwich Bags to pack lunch for yourself and your family or just to keep snacks fresh and accessible
  • Pack includes 90 Ziploc brand Sandwich Bags made of durable and long-lasting BPA-free plastic* *Product not formulated with BPA (Bisphenol A)
  • Reusable and fit nicely in lunch bags, purses and more
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Mercer Culinary Millennia Chef's Knife, 8 Inch, Blue
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Hiware 12-Piece Good Dinner Forks Cutlery Set, Stainless Steel Dessert Forks - 8 Inches
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StarPack Premium Silicone Kitchen Tongs (9-Inch & 12-Inch) - Stainless Steel with Non-Stick Silicone Tips, High Heat Resistant to 600°F, For Cooking, Serving, Grill, BBQ & Salad (Teal Blue)
  • NO MORE FLIMSY KITCHEN TONGS – StarPack Premium Range Kitchen Tongs with silicone tips offer the best grip and control available, and they won’t melt, rust or flake into your food. These tongs are made with extra thick 1.00mm stainless steel, and feature a ring-pull locking system which is made to last.
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  • VERSATILE AND ESSENTIAL KITCHEN SET - Set Contains: 1 x 9-Inch Tongs: 9" Handles (10" including lock) 1 x 12-Inch Tongs: 12" Handles (13" including lock)
  • PREMIUM RANGE QUALITY YOU CAN COUNT ON, AND OUR FULL STARPACK WARRANTY – Our Premium Range products are made to last with the highest quality LFGB Grade materials. As always we offer a full refund or replacement if you’re not 100% satisfied with your purchase
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Utopia Kitchen Pre-Seasoned Cast Iron Skillet - 12.5 Inch - Multipurpose Use for Home Kitchen or Restaurant
  • Cast iron cookware is less smoother than the Non-Stick cookware.
  • Iron deficiency is fairly common worldwide especially among women so cooking food in a cast iron skillet can increase iron content by as much as 20%
  • Hand wash even before first use and dry immediately; rub with a light coat of vegetable oil after every wash
  • Allow cast iron skillet to cool completely before washing them in hot soapy water with a sponge using regular dishwashing liquid soap; it is not dishwasher safe
  • Its superior heat retention will keep your mouth watering food warm for a long time
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Ozeri ZP6-30 12" Stone Earth Frying Pan 100% APEO & PFOA-Free Stone-Derived Non-Stick Coating from Germany, Lava Black
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HOMWE Kitchen Cutting Board (3-Piece Set) - Juice Grooves with Easy-Grip Handles - BPA-Free, Non-Porous, Dishwasher Safe - Multiple Sizes (Gray)
  • Precision Cutting Surface – Crafted with a thick, heavy-duty plastic, our BPA-free and latex free cutting boards provide a clean food prep surface for every meal.
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Pyrex Glass Mixing Bowl Set (3-Piece Set, Nesting, Microwave and Dishwasher Safe)
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Pyrex Glass Measuring Cup Set (3-Piece, Microwave and Oven Safe),Clear
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  • BPA free secure-fit plastic lids are freezer, microwave and top-rack dishwasher safe
  • 2-year limited warranty on glass and plastic lids
  • Made in the USA

 

 

Some More Techniques

Added a little thyme and paprika for spices and used coconut oil and bacon grease for the oil. The hubby and I LOVE it. Will definitely be making this again. Another keto success! The idea to use the crushed pork rinds is just genius. You can also fry up in lard. Delicious!! I never thought pork rinds could taste so good. Was perfect with some steamed broccoli and buffalo ranch dipping sauce.

 

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