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.
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 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
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
- 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, chicken wings or chicken tenderloins.
To ensure the low carb coating doesn't fall off during cooking, massage the almond flour crust into the chicken meat through the bag, or with your hands.
The full method and quantities are in the recipe card below.
Place all the fried chicken coatings in a bag. Shake to mix.
Place the chicken pieces into the bag and seal the top, then shake to coat every part of the chicken.
Using kitchen tongs, lift each chicken piece and place it into an oiled baking dish.
Spray with cooking oil to make sure you get that traditional crispy chicken crust.
How to use an air fryer
Using an air fryer to cook fried chicken is a quick and easy mid-week dinner.
- Preheat to 190C/375F.
- Spray the wire basket with cooking oil.
- Gently place each chicken piece into the oiled basket. Ensure there is plenty of space between them.
- Cook for 15 minutes, open the drawer and turn each piece.
- Cook for a further 5-10 minutes, depending on the size of pieces being cooked. Chicken must be completely cooked into the centre of each piece.
If you love using your air fryer, I have 101 keto air fryer recipes for you to choose from (chicken, pork, ground beef, salmon, vegetables, and even desserts). Discover how to use your air fryer plus FREE printable air fryer cooking cheat sheets.
Healthy coatings for fried chicken
In this fried chicken 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.
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.
Grain-Free Keto KFC Chicken
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- 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.