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–+ servings
The Best Crispy Keto Fried Chicken – vegetarian recipe
Stav Kogan

The Best Crispy Keto Fried Chicken

A love letter to Southern fried chicken, made completely low-carb without sacrificing an ounce of flavor or that signature crunch. The secret is unflavored whey protein powder, which creates a light, shatteringly crisp crust.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 serving
Calories: 545

Ingredients
  

  • 3 inches Avocado oil, lard, or other high-smoke point oil, for frying
  • 2 large eggs
  • ¼ cup heavy whipping cream
  • ¼ cup water
  • 1 cup (240 ml) unflavored whey protein isolate
  • 1 tablespoon (15 ml / 0.5 fl oz) paprika
  • 1 teaspoon (5 ml / 0.2 fl oz) ground black pepper
  • 1 teaspoon (5 ml / 0.2 fl oz) garlic powder
  • 1 teaspoon (5 ml / 0.2 fl oz) onion powder
  • 1 teaspoon (5 ml / 0.2 fl oz) salt
  • 2 to 2.5 lbs (1134 g / 40 oz) bone-in, skin-on chicken pieces like thighs, drumsticks, or breasts
  • for Perfect Keto Fried Chicken
  • Oil Temperature is Key: Maintaining the oil at 350°F (175°C) is crucial. Too low, and the chicken will be greasy; too high, and the crust will burn before the inside is cooked. Adjust your stove's heat as needed between batches.
  • Use a Wire Rack: Always let your fried chicken rest on a wire rack, not on paper towels. This allows air to circulate underneath, preventing the bottom from getting soggy and keeping the entire crust perfectly crisp.
  • Whey Isolate for Best Results: For the lightest, crispiest coating, use whey protein isolate. It has fewer carbs and less lactose than concentrate, leading to a better texture when fried.
  • No Air Fryer For This Recipe: This recipe is specifically designed for deep frying in oil. The whey protein breading will not crisp up correctly in an air fryer and can make a mess. Stick to the hot oil method for guaranteed success.

Method
 

  1. Prepare the Fryer: Pour about 3 inches of oil into a Dutch oven or other heavy-bottomed pot. Attach a candy thermometer and heat the oil over medium-high heat to 350°F (175°C).
  2. Make the Egg Wash: In a shallow dish, whisk together the eggs, heavy cream, and water until smooth.
  3. Mix the Breading: In a large resealable plastic bag, combine the whey protein powder, paprika, black pepper, garlic powder, onion powder, and salt. Seal the bag and shake well to combine.
  4. Bread the Chicken: Working one piece at a time, dip a piece of chicken into the egg wash, letting any excess drip off.
  5. Place the chicken in the bag with the breading, seal, and shake gently to coat completely.
  6. Set the coated chicken on a plate and repeat with the remaining pieces.
  7. Fry to Perfection: Carefully place a few pieces of chicken into the hot oil, being careful not to overcrowd the pot.
  8. Fry for 10-12 minutes, turning every couple of minutes, until the crust is deep golden brown and an instant-read thermometer inserted into the thickest part registers 165°F (74°C).
  9. Rest and Serve: Transfer the cooked chicken to a wire rack to drain. Allow it to rest for at least 10 minutes before serving to ensure a crispy crust and juicy meat.
  10. Don't Overcrowd the Pot: Frying in small batches ensures the oil temperature doesn't drop too much, which is essential for a crispy crust. Give each piece of chicken plenty of space.

Nutrition

Calories: 545kcalCarbohydrates: 3gProtein: 46gFat: 38g

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