This is a delicious 30-minute keto fried chicken recipe that even the hardest to please fried chicken connoisseurs will love. Your keto fried chicken comes out restaurant-style crispy. No deep frying required.
If you’re not familiar with the term keto, it means low carb. So this is a low carb fried chicken recipe. It’s also gluten-free and diabetic friendly.
Though I don’t advocate obsessing over macros and net carbs, according to the nutrition labels on the ingredients I used, this keto fried chicken recipe has less than 1 net carb per serving.
Recipe serves 2-3.
- 1 pound chicken breasts, defrosted
- 1/2 cup pork rinds, crushed
- 1/3 cup Parmesan cheese, shredded
- 2 large eggs
- 1 tsp salt
- 1 tsp pepper
- 2 heaping tablespoons coconut oil
- 1 gallon-sized Ziploc bag
- 1 knife
- 1 fork
- 1 pair of kitchen tongs
- 1 cast iron skillet or frying pan
- 1 large cutting board
- 2 large mixing bowls
- 1 Pyrex measuring cup (not pictured)
- Crush your pork rinds in Ziploc bag using a hammer fist like you’re playing whack-a-mole.
- In a bowl, stir together crushed pork rinds, parmesan cheese, salt, and pepper.
- In another bowl, crack two eggs and fork whisk them until frothy.
- Dip one chicken breast at a time into the egg mixture, then dip it into the crushed pork rind mixture. To ensure there will be a nice crust, dip it in the egg mixture again, and again into the pork rinds.
- Put your coconut oil in a cast iron skillet or pan. Turn to high heat and let it get hot and start to smoke.
- Once the oil is hot, place your chicken in the skillet. Don’t flip it. Let it fry for 5 minutes until the crust gets nice and crisp and then flip it and fry for 5 more minutes.
- Turn the heat down to medium low and cook the chicken 3 to 5 more minutes per side (depending on the thickness of your chicken breast).
I didn’t do this, but to shorten the cooking time for this Keto Fried Chicken recipe, you can slice the chicken breasts lengthwise with a chef’s knife so that they are half as thick when laid flat. You’ll end up with four thin chicken breast cutlets to fry instead of two thick chicken breasts.
- Pork rinds are typically in the chip aisle of the store and are sometimes called Chicharrones.
- Any raw, natural chicken breasts will work, but the thinner the better if you want to shorten the pan frying time.
- I used shredded Parmesan cheese, but I’m betting any shredded cheese will work.
- I used refined, high heat tolerant coconut oil. It’s good for pan frying.
- Any eggs, salt, and pepper are fine.
Credit for this low carb fried chicken recipe goes to Craig at Ruled Me. I made only minor modifications to his recipe before sharing it with you.
aka “Mr. SkinnyPants”
PS. If you want more of my minimalist low carb / keto recipes like this, you can get 1 recipe per week via email here.