Dreaming of healthy keto KFC chicken? Well dream no longer, this is one of the most popular recipes on the website, for a very good reason. It is insanely easy and delicious.
There's even a cooking video to show you how to make it - with my secret method that saves all the mess and clean up.
Each piece is only 1.5g NET carbs!
So save your money and your carbs, because grain free healthy KFC is coming to your house. With this simple and easy homemade copycat recipe. Using my shaker bag method.
Jump to:
Is KFC keto?
No, Kentucky fried chicken is definitely not keto. Breaded fried chicken is high carb because of the crumb coating made traditionally with wheat bread crumbs.
Some fast-food restaurants will allow you to order the fried chicken without the crumbs, or a grilled version which can be the better option.
How to make healthy copycat fried chicken
If you used to love the taste of KFC but don't want the wheat, gluten and carbs, then my grain free keto KFC is a great alternative.
Grain-free KFC is so good and so healthy. It is low carb, wheat-free, sugar free, trans fat free, and gluten-free. It's so easy and requires no dirty dishes because you make the whole recipe in a clean plastic bag!!!
Can this get any better? Ah ha, taste it and see.
P.S. These only cost $6.95 for 6 big chicken drumsticks and were really 'meaty'. No more shrivelled up chicken wings with minimal protein.
How many grams of carbs are in fried chicken?
There are so many recipes for traditional fried chicken that it's truly hard to determine the exact amount of grams of carbs. But, in general, it can range from 7-11g depending on the size of chicken pieces or whether you order chicken "popcorn" which has a higher bread crumb mixture: chicken ratio.
KFC, Popcorn Nuggets = 24.8g net carbs, 17.9g protein
KFC, Chicken Thigh, Original Recipe (113g) = 7.9g net carbs, 20.4g protein
KFC, Chicken Breast, Grilled (113g) = 0g net carbs, 37.7g proteinKFC, Chicken Drumstick, Original Recipe (2 pieces = 113g) = 7.4g net carbs, 23.9 protein
Homemade keto KFC Drumstick (2 pieces = 113g) = 3g net carbs, 33.8g protein
Nutritional values from cronometer.com
What ingredients do you need to make low carb copycat fried chicken?
Here's a quick list of all the ingredients you'll need for this recipe. You can also print out the recipe below.
- chicken drumsticks skin on
- almond meal/flour
- ginger powder
- dried parsley
- paprika
- chili powder
- dried sage
- mustard powder
- Chinese five spice
- dried basil
- salt + pepper to taste
What chicken parts do you use for keto "fried" chicken?
To make grain-free keto "fried" chicken you can use any cut of chicken - chicken drumstick, chicken breasts or chicken tenderloins.
Alternative coating to make a keto version of fried chicken?
In this recipe you can use almond meal or almond flour mixed with the herbs and spices to create the coating.
It bakes to the perfect crispness that we all look forward to with traditional fried chicken.
More Low-Carb Dinner Recipes ...
What sides go great with this low carb "fried" chicken?
This keto KFC copycat recipe would go great with my Mexican Coleslaw recipe. It's so refreshing and pair so well.
You could also create the KFC meal copycat using the mashed cauliflower for the full experience.
Other options are to serve with some fresh side salads and homemade mayonnaise.
📖 Recipe
Grain-Free Keto KFC Chicken
Recipe Video (tap to play)
Calculate ingredients
Ingredients
- 6 chicken drumsticks skin on
- 100 g (1 cup) almond meal/flour
- ½ tsp ginger powder
- ½ tsp dried parsley
- 1 tsp paprika
- ¼ tsp chilli powder
- ½ tsp dried sage
- ½ tsp mustard powder
- ¼ tsp Chinese five spice
- ½ tsp dried basil
- +/- salt + pepper to taste
Equipment
Instructions
- Put the ground almonds and all the herbs and spices into a plastic food bag, twist the top and shake to mix.
- Add the chicken drumsticks, twist the top, shake and rub the mixture through the bag onto the chicken.
- In a baking dish, add enough olive oil to cover the bottom well (1-2mm).
- Place the chicken drumsticks on the oil and bake at 180C/350F for 45 minutes.
- Turn 2 or 3 times while they are cooking so all the coating gets covered in the olive oil.
Jess
What can you sub for almond flour? Would coconut work?
Libby www.ditchthecarbs.com
You can use coconut flour, however, the mild coconut taste may affect the final flavour. Maybe use ground pork rinds? That would be insanely delicious.