Keto Fried Chicken (Air Fryer or Oven)

It’s easy to make low-grade fried chicken in a deep fryer. But if you don’t have this luxury appliance, you can cook your chicken in a regular oven instead! Either way, you get a juicy, crispy chicken – without all the carbs.

Keto Crispy Roast Chicken

What a difference a few decades makes. I used to make fried chicken with the family about once a week!

I would take out the skillet, Crisco vegetable oil and the starchy bread crumbs. In about half an hour, we’ll have a heart attack on the board.

But damn, it tasted good.

When the meal was over, with blissful ignorance of the fat and adornment of my insides, I somehow managed to get all the food in, even though I was in a coma.

These days, after my low carb conversion, I’m happy to say that you can make a recipe for keto fried chicken that is just as delicious as the traditional method of making it.

At least there are some great ingredients in this recipe. Interested? I’ll share a few more with them.

Ingredients for low-carb roast chicken preparation

There are some unusual ingredients I used in my roast chicken to make it low-carb.

 

Almond milk

I used almond milk for this recipe.

I’m sure in the Deep South, where recipes for this dish are secretly passed around like spy codes, almond milk is not ubiquitous.

However, it is perfect for keto fried chicken. And here’s why.

Buttermilk is a main ingredient in southern fried chicken, but dairy products cause sensitivity or allergic symptoms in many people.

That’s why non-dairy almond milk is so much safer! Also think about how many calories you would save!

With the coconut oil and vinegar, almond milk ensures that this recipe will not taste like a watery, doughy disaster, nor will you taste the nutty flavor.

Pork rind

To give the roasted chicken a crispy crust, I chose pork rind. They are low in carbs and have a nice crunchy texture when baked in the air!

Vinegar

Vinegar keeps the chicken juicy and makes it very tender. I used regular white vinegar, but I’m sure apple cider vinegar would work too.

I do not recommend using balsamic vinegar or other wine vinegar.

Herbs

The trademark of this keto roast chicken is the seasoning. There are 11 different herbs!

Trust me. Make sure you use all 11. The taste is unmistakable!

Note to self: For a full ingredient list for this low-carb recipe, see the recipe card below.

 

Best way of cooking a roast chicken Air dryer

The best way to prepare low-carb chicken is to use a deep fryer. I hope you have a big enough kitchen, because it seems that every year more and more gadgets are needed for a healthy kitchen.

Fried chicken is not only faster than fried, it’s also a juicier piece of chicken.

Also perfect for low-carb fries or gluten-free mozzarella sticks!

If you’ve never used an air dryer before, here’s how it works.

Warm air circulates around the food. Instead of frying something in a vat of hot, rancid vegetable oil, it cooks with hot air.

It’s culinary magic, but I’m telling you, it works. (I have a fondness for the Philips digital fryer and the popular GoWise fryer).

 

How to prepare keto fried chicken

The complete recipe is in a recipe card that can be printed at the bottom of the mailbox. First, let me give you some advice on each step.

Marinate the chicken in milk and vinegar

Step 1 is simple. Just put 5 pounds of chicken in a bowl. I like having breasts, hips and wings instead of just one part. But if you just like wings, that’s fine.

Mix one cup of the almond mixture and one tablespoon of white vinegar. Then pour the mixture over the chicken.

Put it in the fridge for 2 hours. Watch your favorite show, read a book or do some exercise. As long as the chicken is in the fridge, you can make more.

Mix coating ingredients

In a wide, shallow bowl or dish, combine pork rinds, salt, thyme, basil, oregano, celery salt, black pepper, dry mustard, paprika, garlic salt, ground ginger and white pepper.

Make sure the ingredients are well mixed.

Cover the chicken

After chilling the chicken in the fridge for 2 hours with the almond milk and vinegar, take the chicken out and dip each piece into the pork rind mixture.

All parts must be properly coated.

 

Cook them in an air dryer

Put a tablespoon of coconut oil in a frying basket. You can experiment with other oils, such as. B. with a lawyer. Just don’t use vegetable oils (no corn, soy, cottonseed or canola oil).

Then place the chicken in a single layer in the frying basket. Set the temperature to 360°F and roast for 10 minutes.

Dinner is not over yet.

Turn the pieces over first. Then roast in the open air for another 10 minutes. With any luck, you’ll have a cooking thermometer and be able to check that the pieces reach a temperature of 165°F.

Frequently asked questions about Keto Fried Chicken

Before we get to the recipe card, here are a few questions you may have.

Is the deep fryer longer than the oven?

Indeed, and the fryer takes less time than the oven.

In fact, a conventional oven takes 50 minutes at 350°F or more. (If using one, place the whites on a rack and turn them over halfway through cooking).

 

Do pork rinds make them less healthy?

As for the pork rind, it doesn’t make this healthy poultry food any less healthy. In fact, when some people hear Paleo and Keto pork rinds, they make a double choice.

Because when most people think of pork rinds, they think of the highly processed snacks sold in vending machines. But pork rinds can be processed in a minimal, artisanal or even organic way.

Since regular breadcrumbs are high in carbohydrates, pork rinds are a healthier option.

This food is definitely not plant-based. But occasionally, when the family craves fried chicken, they offer this low-carb option.

Keto low carbon fried chicken in fryer or oven

It is easy to prepare fried chicken in a hot air fryer. But if you do not have such a device, the chicken can be cooked in a regular oven.

Video recording (click on the image to play it)

Cooking time 10 min.

Cooking time 50 minutes

Soaking time2 hours

Total time1 hour

Yes, of course: The main course

Kitchen: American

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Instructions

  • Place the chicken in a large bowl. Mix the almond milk and vinegar and pour over the chicken. Soak the chicken in the liquid for 2 hours in the refrigerator.
  • In a large bowl or shallow dish, mix pork rinds, salt, thyme, basil, oregano, celery salt, black pepper, dry mustard, paprika, garlic salt, ground ginger and white pepper.
  • Dip each piece of chicken into the dry pork rind mixture before coating.

Deep fryer:

  • Spread 1 tablespoon of coconut oil on the bottom of the frying basket.
  • Place the chicken in a single layer on the basket.
  • Air roast at 360°F for 10 minutes, rotate, then air roast for another 10 minutes. Check the temperature of the chicken at 165°F and continue cooking if necessary.

Notes

Pork rinds give roast chicken a crispy crust, but almond flour should do the trick, too.

Vinegar keeps the chicken juicy and makes it very tender. I used regular white vinegar, but I’m sure apple cider vinegar would work too.

The spices used are from what is known as the Kentucky Fried Chicken blend.

Conversion table for low carbon sweeteners | Keto sweeteners

Power

Serve : 1 piece | calories : 539 | Carbohydrates: 1g | Protein: 45g | Fat: 37g | Saturated fat: 11g | Cholesterol: 175mg | Sodium: 1108mg | Potassium: 446mg | Fiber: 0g | Sugar: 0g | Vitamin A : 710IU | Vitamin C: 3,9mg | Calcium: 61mg | Iron: 2,4mg

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