Low Carb Keto Fried Chicken | Keto Diet Tips

keto fried chicken

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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.



  • 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 and Snack Bags for On the Go Freshness, Grip 'n Seal Technology for Easier Grip, Open, and Close, 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
  • These expertly designed bags feature extended tabs and easy grip texture making the bags easier to grip, grab and open even with wet and sticky hands
  • 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
Mercer Culinary, Blue Millennia Chef's Knife, 8 Inch, 8-Inch
  • ergonomic handle – a combination of santoprene for comfort and polypropylene for durability
  • textured finger points provide slip resistance, grip, and safety. protective finger guard.
  • hand wash knives for blade edge and surface care
  • the highest quality japanese steel allows for easy blade maintenance and rapid sharpening for a razor-sharp edge
  • one-piece high-carbon, stain-resistant japanese steel
  • Included components: user guide
Hiware 12-Piece Dinner Forks Set, Food-Grade Stainless Steel Cutlery Forks, Mirror Polished, Dishwasher Safe - 8 Inch
  • Set of 12 stainless steel forks, heavy duty and durable. Great for everyday use, hotel, restaurant, entertaining, holiday meal and more
  • Made of premium high quality stainless steel which ensures your health, Rust-resistant, sturdy and durable for years to come
  • Clean and classy looking, smooth surface and mirror polish makes these forks always keep shining, Modern silverware would match well with your existing cutlery and elevate your everyday meals into a fine dining experience
  • These dinner forks have a nice weight and length, Not too heavy, not too light, Well balanced and comfortable to hold
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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.
  • SAFE AND HEALTHY FOR YOUR FAMILY – Premium Range means we use the highest quality EU LFGB-Grade silicone, which is safety-tested, heat resistant up to 600°F, and guaranteed 100% BPA-free. Our silicone tip tongs have no removable parts for bacteria to grow, and are non-stick friendly to protect your cookware.
  • BE INSPIRED TO LOVE COOKING AGAIN - Your stylish new tongs will be such a pleasure to use (and are dishwasher safe), so you’ll soon be creating heavenly dishes for friends and family. You’ll even receive a FREE Bonus ‘101 Cooking Tips’ PDF to get you started!
  • 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
Pre-Seasoned Cast Iron Skillet - Utopia Kitchen (12.5 Inch)
  • PRESEASONED CAST IRON SKILLET – The 12.5 inch Cast Iron Skillet comes preseasoned making it ready for use straight out of the box and preventing any rusting issue
  • EVEN HEAT DISTRIBUTION – This cast iron pan is ideal for both frying and baking. The cast iron pan holds and distributes the heat equally for an enhanced cooking experience
  • SAFETY INSTRUCTIONS – Always season the skillet with any vegetable oil before use. Cool the skillet completely before washing in hot soapy water with a sponge using a regular dishwashing liquid soap
  • VERSATILE USE – The Cast Iron Skillet is highly compatible, enabling it to be used on the stovetop, in the oven, over a grill, or a campfire. It is perfect for making steaks and sautéing of vegetables
  • HEALTH BENEFIT – Enjoy a healthy lifestyle with our cast iron pans as they add Iron to the cooked food
12" Stone Earth Frying Pan by Ozeri, with 100% APEO & PFOA-Free Stone-Derived Non-Stick Coating from Germany
  • Utilizes a stone-derived coating from Germany that is 100% free of APEO, GenX, PFBS, PFOS, PFOA, and the lesser known chemicals NMP and NEP.
  • Eco-friendly pan delivers unprecedented non-stick performance without risk of exposure to these controversial chemicals.
  • Features a hardened scratch-resistant coating that is super easy to clean.
  • Interior of pan made out of durable heavy-gauge aluminum, with a magnetized base for use with rapid heat transfer induction stoves.
  • Boasts a comfortable heat-resistant silicon coated handle that is reinforced to the pan via 3 solid rivets.
HOMWE Kitchen Cutting Board (3-Piece Set) - Juice Grooves with Easy-Grip Handles, Non-Porous, Dishwasher Safe - Multiple Sizes (Gray)
  • Precision Cutting Surface – Crafted with a thick, heavy-duty plastic, our 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)
  • Mix, microwave and serve in a single bowl. Cleanup is a snap thanks to dishwasher safe glass that also nests neatly to save cabinet space
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  • Durable high-quality tempered glass is dishwasher, freezer, microwave and preheated oven safe
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Pyrex Glass Measuring Cup Set (3-Piece, Microwave and Oven Safe),Clear
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  • Durable, high-quality tempered glass is dishwasher, freezer, microwave and preheated oven safe
  • Nonporous glass won’t absorb food odors, flavors, or stains
  • BPA free secure-fit plastic lids are freezer, microwave and top-rack dishwasher safe



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.


Low Carb Keto Fried Chicken | Keto Diet Tips

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