Can You Eat Fried Chicken Without the Skin on Keto? Amazingly, yes! This is a question we often receive in the keto community, and there seems to be a fear of fried chicken. Because people assume it’s going to be too high fat.
While fried chicken can certainly be loaded with calories, this recipe shows you how to keep the skin on your bird while keeping your dish low carb and keto-friendly.
I can’t believe I’m about to share this recipe, but here it goes. Take the skin off your chicken!
Just kidding! You heard me right—you can actually enjoy fried chicken without the greasy skin with these simple tips and tricks.
Can You Eat Fried Chicken Without the Skin on Keto: Tips & Tricks
If you follow some tips and tricks, you can eat fried chicken without the skin on Keto.
1. Use Only Olive Oil to Fry, Your Chicken
Refined cooking oils are actually pretty bad for you because they are high in Omega 6 fatty acids. On the other hand, Olive oil has a better ratio of Omega 6s to Omega 3s and is not only good for your heart but also promotes brain health.
2. Add To Your Breading Mix: Parmesan Cheese
Adding parmesan cheese to your breading not only adds a little bit of umami deliciousness. But also gives you the cheesy flavor that goes perfectly with fried chicken.
3. Create A Beer Batter Instead Of Flour
Beer batter is usually made with an equal ratio of flour and beer. To cut back on carbs, we recommend using only one cup of beer and adding a half cup of cream to the batter. This will create a thin batter that crisps beautifully when fried. Note: If you don’t like beer, simply substitute with sparkling water!
4. Make Your Gravy Without Flour
The best gravy for this dish is made from scratch because it’s so easy to doctor up store-bought sauces to fit your keto diet.
5. Use An Air Fryer Instead Of A Skillet
Air fryers are increasingly becoming popular, so you can probably find them at Walmart or Amazon for an affordable price. They are great for crispy foods because they circulate hot air around them to produce fried-like results without using a ton of oil.
The Best Fried Chicken Recipe For Your Keto Lifestyle
- 2 lbs of chicken
- 4 tbsp parmesan cheese
- 1 ½ c beer (we recommend using a pale ale)
- 3/4 c heavy cream
- 1 tsp salt
- 1 tbsp garlic powder
- Vegetable oil for frying Print this recipe
- Heat up your air fryer, if you have one, to 375 degrees.
- If you don’t have an air fryer, heat up a large skillet to medium-high heat and add about 1 inch of vegetable oil.
- In a small bowl, mix your salt, garlic powder, and parmesan cheese together.
- Line a baking sheet with parchment paper or foil. Dip your chicken in the cream, then in the breading mix. Shake off the excess and place the chicken on your lined baking sheet (or skillet). Repeat with all of your pieces of chicken.
- Once your air fryer or skillet has come to temperature, put in two or three pieces of chicken at a time inside. Airfryer – cook for 10 minutes at 375 degrees, turning the chicken halfway through. Skillet – cook for 5 minutes on each side or until cooked through. Once your chicken is done cooking, transfer it to a plate with paper towels to soak up the excess grease and serve immediately.
- It’s best to use thin pieces of chicken (breast, small thighs, etc.) so the chicken will cook fully before the crust browns.
- If you are using an air fryer, try not to overcrowd the basket with too much food. Or it won’t properly circulate hot air around your food and may end up cooking slower.
Is fried chicken bad for a low-carb diet?
It’s totally possible to enjoy fried chicken on a low-carb diet, but it’s important to fry your food in healthful oils. Don’t forget to take the skin off the chicken. Always remove excess grease after frying with a paper towel before serving.
Can I use almond flour for this recipe?
Yes! This is one of our favorite variations of Keto fried chicken that we’ve tried so far. Simply substitute almond flour for the parmesan cheese and mix with coconut flour to avoid clumping.
The Bottom Line
If you’ve been asking yourself, “can I eat fried chicken without the skin on keto?” then this blog post is for you. The answer to your question depends entirely upon what type of diet plan. And lifestyle choices that person has made in their life up until now.
It also depends on how many carbohydrates they are eating per day and other factors that may impact the amount of fat loss that occurs while following a ketogenic diet.
You can learn more about these things by reading my article on how to make it work with Keto or if there are any questions feel free to leave them in the comments below!