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.
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What a difference a couple decades makes. I used to make my family fried chicken about once a week.
I’d bust out the deep frying pan, Crisco vegetable oil, and high-starch bread crumbs. About half hour later, we’d have a heart-attack on a plate.
But boy did it taste good. After the meal was over, with blissful ignorance of the grease coating and clogging my insides, I’d somehow manage to get all the dishes done even though I was in a food coma.
These days, well after my move to low carb, I’m happy to say that it’s possible to create a keto fried chicken recipe that’s just as tasty as the old-school way of doing it.
For this recipe, there’s at least a couple surprising ingredients.
Almond Milk & Air = Chicken?
The first is, if you’re not using an oven, is an air fryer. Hopefully, you have a big enough kitchen because it seems like every year, there’s more gadgets that are a must-have for healthy cooking.
Fried chicken in an air fryer is quicker than using an oven. It’s also perfect for low carb French fries or mozzarella sticks.
Now, if you’ve never used an air fryer, here’s basically how it works….
It circulates hot air around the food. Instead of frying something in a vat of scalding hot, rancid vegetable oil, the hot air cooks it all the way through.
It’s culinary wizardry, but I’m telling you it works. (I’m partial to the Philips Digital Airfryer and the popular one made by GoWise.)
The other unusual element of this recipe is I use almond milk. I’m sure in the Deep South, where recipes for this dish are passed down in secret like spy codes, almond milk is not a ubiquitous ingredient.
However, it’s perfect for keto fried chicken. And here’s why….
Buttermilk is a staple of southern fried chicken. But dairy causes sensitivities or allergic symptoms in many people. That’s why dairy-free almond milk is much safer.
Along with the coconut oil and vinegar, the almond milk isn’t going to make this recipe taste like a watery, soggy disaster. And you won’t taste the nutty flavor either.
How to Make Keto Fried Chicken
Step 1 is simple. Just put the 5 pounds of chicken in a bowl (photo 1). I like having breast, thighs and wings instead of just one part. But if you love just the wings, that’s fine.
Mix the one cup of almond mix and one tablespoon white vinegar together (photo 2). Then, pour the mix over the chicken (photo 3).
Place for 2 hours in the refrigerator. Binge watch your favorite show or read a book or go exercise. Actually, while the chicken is in the fridge, you can prepare the add-ons.
In a wide, shallow bowl or dish, combine the pork rinds (photo 4), salt, thyme, basil, oregano, celery salt, black pepper, dried mustard, paprika, garlic salt, ground ginger and white pepper (photo 5).
Make sure the ingredients are mixed well (photo 6).
Next, after the chicken has cooled in the fridge for 2 hours with the almond milk and vinegar, take it out, and dip each piece in the pork rind blend. All pieces should be well coated (photos 7 & 8).
Using an Air Fryer to Make Keto Fried Chicken
In the air fryer basket, spread a tablespoon of coconut oil. You can experiment with other oils such as avocado. Just make sure not to use any vegetable oils (no corn, soybean, cottonseed or canola oils).
You’ll then arrange the chicken in a single layer in the basket of the air fryer. (photo 9) Set the temp to 360°F and air fry for 10 minutes. The meal isn’t quite done at this point.
First, rotate the pieces (photo 10). Then, air fry for another 10 minutes. Hopefully, you have a cooking thermometer and can test to make sure the pieces reach 165 degrees.
You might think that an air fryer takes much longer than a conventional oven. But actually, it takes less time.
In fact, a conventional oven requires 50 minutes at 350°F, if not longer. (If you’re using one, place the pieces on a rack and rotate the pieces halfway through cooking as shown in photos 11 & 12.)
Air Fryer Fried Chicken with Pork Rinds
As for the pork rinds, they really don’t make this healthy poultry meal less healthy. In fact, some people upon hearing pork rinds are Paleo- and Keto-friendly do a double take.
That’s because when most people think of pork rinds, they think of the highly-processed snack pack that are sold in vending machines. But pork rinds can be minimally-processed, artisanal and even organic.
Considering that conventional bread crumbs are very high in insulin-spiking carbs, nitrite-free pork rinds are a healthier option.
This meal is definitely not a plant-based meal. However, once in a while, when the family gets a craving for fried chicken, indulge them in this much healthier version.
Recipe for Keto Fried Chicken in an Air Fryer or Oven
Hope you enjoy this easy chicken recipe! Be sure to try my Air Fryer Pork Chops recipe too.
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Low Carb Keto Fried Chicken in an Air Fryer or Oven
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Ingredients
- 5 pounds chicken about 10 pieces
- 1 cup almond milk
- 1 tablespoon white vinegar
- 2 cups crushed pork rinds
- 1/2 teaspoon salt
- 1/2 teaspoon thyme
- 1/2 teaspoon basil
- 1/3 teaspoon oregano
- 1 teaspoon celery salt
- 1 teaspoon black pepper
- 1 teaspoon dried mustard
- 4 teaspoons paprika
- 2 teaspoons garlic salt
- 1 teaspoon ground ginger
- 3 teaspoons white pepper
- 1 tablespoon coconut oil for air fryer only
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Place chicken in a large bowl. Mix almond milk and vinegar then pour over chicken. Let the chicken soak in the liquid for 2 hours in the refrigerator.
- In wide shallow bowl or dish, combine pork rinds, salt, thyme, basil, oregano, celery salt, black pepper, dried mustard, paprika, garlic salt, ground ginger, and white pepper.
- Dip each piece of chicken in dry pork rind mixture until coated.
Air Fryer:
- Spread 1 tablespoon coconut oil in bottom of air fryer basket.
- Arrange chicken in single layer on basket.
- Air fry at 360°F for 10 minutes, rotate, then air fry another 10 minutes. Test chicken temperature to reach 165°F and continue cooking if needed.
Oven:
- Arrange chicken on a rack in baking pan. Bake at 350°F for about 50 minutes or until meat reaches 165°F.
Notes
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Lisa MarcAurele has been creating low carb recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
T) says
The spice blend on this chicken was wonderful. I tweaked it slightly by dipping in beaten egg before breading (to ensure it stuck), and added just a bit of Chinese 5-Spice and sage. (The 5-spice is suggested in another KFC copycat, and I used sage because it is the main spice in KFC gravy, so that just seemed a good idea!) I had no garlic salt, so I used the same amount of garlic powder instead. The resulting chicken was just the right saltiness level, to me.
I did not have any whey powder or egg white powder, so I thre in a small amount of coconut flour and psyllium powder as a substitute. It worked pretty well where crispiness is concerned, but I want to try the whey or egg powder to see if that is the true path to crisp! I also subbed 1/2 tsp cayenne for the white pepper, and it was a bit too spicy. I think you are on the right track with the pepper.
After I put the chicken on the foiled tray (I missed your i struction to use a rack, oops), I gave them a nice light coating of spray oil. It MAY have added extra crisp, but as I have not tried it without it yet, I cannot tell for certain. I also flipped them once, and the breading really did not fall off, to my delight.
Your recipe is a real keeper! My whole family loved it. My next experiemt will be try making the spice blend with protein powder without the pork rinds in it, rolling the chicken in that, the freezing the chicken for half an hour. Then I will dip in egg a second time, and then into the pork rind crumbs. (This concept is taken from the way McDonalds fries are double battered.) A Part Two experiement will be to try doing a quick fry in a pan with a puddle’s worth of oil to crisp the exterior in a big way (to avoid the mess of deep-frying), then finish it in the oven. Either one of these methods could turn out soggy, or have breading fall off, but maybe, it could be extra crunchy, to, who knows?
Lisa MarcAurele says
Thanks for sharing your experience and tips with the recipe! It’s good to know coconut flour and psyllium can be used as an alternative.
Jane says
Great idea.I tried it and it worked
Brenda says
Loved, loved ,loved this recipe as written. Taste and texture was perfection ! Made sure chicken was well wet to pick up rinds, finer worked best and just pressed on the few larger pieces. Used my Cuisinart airfryer . Lovely crispy coating and juicy tender inside. Finally have a breading recipe I love, my go to for all airfrying. Thank you, MUCH appreciated. Move over Colonel Sanders, there’s a new modern healthier cook in town !
Lisa MarcAurele says
Yay! I’m so happy the recipe worked out for you. Thanks for noting the tips on having wet chicken to pick up the rinds and that finer crumbs work best.
Suzannel Larcher says
Hi Lisa could you use cruched parmesan wisp instead of pork rinds?.
Lisa MarcAurele says
I’ve found that parmesan works well in a coating, but you still might want to add a low carb flour like coconut or almond.
Lisa says
I think the flavor was very good. I did not think it was too salty, however I am doing Keto and like to salt my food.
The one thing is the pork rind coating fell off for me too, as careful as I was.
I will experiment with a better binder that is also Keto friendly.
Thumbs up for the taste ?
Lisa MarcAurele says
Try dipping it in egg.
Michael Wynston says
Breading fell off completely in air fryer when I turned it over. Please help with any suggestions. Breading with pork rinds were great I used garlic powder instead of salt and was not as salty as recipe might be.
Lisa MarcAurele says
You could just not turn them. It does help to have good spacing in between and to gently turn with small tongs.
Michael Wynston says
Will try that next time thank you!
Trying the chocolate zucchini bread now.
Love your site and recipients
Melissa says
I made chicken sticks this way. No skin and used a mustard horseradish to make the rinds adhere. cooked in my air fryer for 25 minutes, they were crunchy and yummy.
Lisa MarcAurele says
That sounds awesome! I love horseradish.
Denise says
1. I must have a small air fryer or I bought large chicken thighs because I could only fit two chicken thighs in the basket at a time so it took over an hour to cook enough for my family.
2. We all had to remove the coating due to the saltiness.
3. Each batch took more like 25 minutes to cook
4. We liked it, but I’ll have to tweak it next time.
Melissa Griffiths says
Pork rinds as the crumb- genius! I’ve gotta get an air fryer. They sound so fun!
Lisa says
The air fryer is definitely worth having!
Silpa | Silpa's kitchen says
Wow, chicken looking awesome. I love chicken so much, and fried chicken is my favorite. You made this chicken with air fryer, that’s the best thing. I am surely going to try this recipe .
Lisa says
Hope the recipe works out for you!
Debra Hurst says
Is there an alternative to pork rinds?
Lisa says
You can try a mix of almond and coconut flour or just almond flour. But, I like to use a blend of about 3-4 parts almond to 1 part coconut.
Karishma says
Hello.
What should I be looking for when I buy the pork rinds? What type of nutritional info? Thanks
Lisa says
It should just be fried pork skins with salt and nothing else listed in the ingredients.
Gaylene J says
I have bought 2 air fryers in the past 4 years. Each time I bought a bigger one. I absolutely LOVE both my fryers. Sometimes I use both at a time. For those of you debating on IF you should buy one, you will not be disappointed. I love baking roasts in it, they are so moist it is unbelievable! The French fries are better than any restaurants & they are so much healthier.
Thank you for all the great recipes. Can’t wait to try the cheese sticks. ?
Lisa says
I really need a bigger one!
Brenda says
Thank you so much for featuring a recipe that I have been yearning for. AirFryer and Pork Rinds! So few for the amazing AirFryer……However, my one wish is for more recipes for FEWER people…..Living alone like so many who have a lot of time to devour recipes on line, it is frustrating to always hear…”you can always freeze the extra”. A lot of us have a very small amount of freezer space. I don’t mind eating leftovers but not for a week or so….
Lisa says
You can adjust the servings for the recipe by hovering over the number of servings. Just adjust to the number of people you’d like.
Gmama says
I’ll join you when you make it, it’ll be gone in 2 days!
Catherine says
Any alternatives for the almond milk for people with nut allergies?
Lisa says
There’s always coconut milk or watering down heavy cream.
Vanessa says
Why are the calories so high for one piece/serving of chicken? Is 539 calories correct?
Lisa says
It’s the pork rinds and the chicken skin. High fat.
Monica | Nourish + Fete says
This looks fantastic! What a terrific way to adapt an old favorite to fit your new way of life!
Lisa says
Thanks! It’s definitely a keeper recipe as my husband ate it without complaining.
Chinyerem Uguru says
I love chicken well seasoned and crisp. This recipe could easily become a favorite. I should get an air fryer soon. It’s been on my list for like …
Lisa says
The air fryer is great! It saves money too by not having to turn on the oven.
Demeter says
I love that even though your dietary needs have changed, you don’t have to miss out on one of your family favorites! Looks fantastic!
Lisa says
And the rest of the family really loves it too!
Danielle Wolter says
I love that you used crushed pork rinds in this! I totally need to get an air fryer!
Lisa says
Pork rinds make the best low carb “breading” for meat!
Kelly Anthony says
I’ve never cooked with an air fryer but this chicken is making me want to go by one and give it a try. Looks so crispy and delicious.
Lisa says
I’m so glad I finally got an air fryer! Totally worth the counter space.