Is fried chicken keto friendly? – Calories, Nutrition and Keto Recipes

## Is fried chicken Keto-Friendly?

Typically, traditional fried chicken is not keto-friendly. However, the suitability of fried chicken for a keto diet really depends on the batter used in frying. The standard batter for most fried chicken recipes includes flour, which is high in carbohydrates. If you’re following a strict keto diet, these carbs can quickly add up and go beyond your daily carb limits.

However, if you modify the recipe and replace the flour with a low-carb, keto-friendly alternative such as almond flour or coconut flour, it can turn into a keto-friendly meal. You should also choose an oil that’s low in omega-6 fats (like coconut oil, avocado oil, or even lard) as they are healthier and are more heat-stable for cooking at high temperatures.

## Nutritional Facts About fried chicken

The nutritional composition of fried chicken varies because of the coating or batter it is fried in, the part of the chicken used (breast, wing, drumstick, etc.), and the specific method of preparation. The batter typically adds extra carbohydrates to the meal.

Here is a general nutritional profile for fried chicken (Please note that these figures can vary significantly based on the specific recipe and preparation method):

## Calories, Carbs, Proteins and Fats

## What is the Average Weight?

The average weight of a piece of fried chicken (like a drumstick or a thigh) will usually be around 50-75 grams. However, this can vary depending on the specific part of the chicken.

## Additional Information About fried chicken

Aside from its macronutrients, fried chicken also provides various essential vitamins and minerals. These include Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, and several minerals such as Phosphorus, Zinc, and Selenium.

## Other Foods To Match With

Fried chicken can be paired with several low-carb sides to make it more keto-friendly. These could include salads, steamed or roasted vegetables, mashed cauliflower (a fantastic low-carb substitute for mashed potatoes), or keto-friendly coleslaw. These sides do not only enhance the flavor of the meal, but also provide additional fiber, vitamins, and minerals.

8 Famous Keto-Friendly Dishes To Try

1. Keto-Friendly Southern-Style Fried Chicken

This Southern-style fried chicken can easily be made keto-friendly by swapping regular flour for almond flour. Almond flour helps keep the chicken crispy on the outside and juicy on the inside without adding unnecessary carbohydrates. The crispy coating absorbs the spices, rendering distinct and rich flavors.

2. Keto Chicken Katsu with Cauliflower Rice

Chicken Katsu is a popular Japanese dish often served over rice. By using almond flour to bread the chicken and cauliflower rice as a substitute for traditional rice, this dish becomes a delicious keto option. It’s high in protein and packed with flavor.

3. Keto Buffalo Fried Chicken

A high in protein, keto version of buffalo fried chicken, packs a punch with hot, spicy, crispy chicken wings. This recipe uses protein-rich coconut flour and does not compromise the iconic crunch. Paired with a creamy, tangy blue cheese dipping sauce, it adds a balancing note to this spicy dish.

4. Keto-Friendly Fried Chicken Salad

This fried chicken salad version is keto-friendly and very appetizing. The chicken is fried using finely ground pork rinds to achieve that deliciously crispy crust. The salad consists of mixed greens, vegetables, cheese, and a keto-friendly dressing, amplifying the nutrition content of the meal.

5. Keto Chicken Piccata

Keto Chicken Piccata takes the classic Italian dish and modifies it to fit your keto diet. The chicken is lightly fried in almond flour and then bathed in a creamy, tangy lemon caper sauce. It’s a great keto-friendly variant that won’t leave you missing the extra carbs.

6. Keto BBQ Fried Chicken

Keto BBQ Fried Chicken uses almond flour and unflavored protein powder to keep it keto-staple. It is then slathered in a smoky-sweet homemade BBQ sauce made from reduced sugar ketchup and other spices. It perfectly combines the tangy, sweet, and spicy flavors that BBQ chicken lovers crave.

7. Keto Chicken Parmesan

By breading chicken breasts with a mix of almond flour and grated Parmesan cheese, this Keto Chicken Parmesan recipe reimagines a classic Italian dish for those on a keto diet. Topped with low-carb marinara sauce and melted mozzarella, it’s a delicious option when you’re craving Italian comfort food.

8. Keto-Friendly Chicken and Waffles

Being on a keto diet means recreating your favorite dishes in a low-carb way. This recipe does just that by using almond flour and protein powder to make the waffles and coat the chicken. Paired with a low-carb syrup, this recipe lets you enjoy an all-time classic while remaining keto-friendly.

Is fried chicken keto-friendly?

Fried chicken can be keto-friendly if it is prepared in a specific way. Traditional fried chicken that is coated in flour or breadcrumbs is not considered keto-friendly because these coatings are high in carbs. However, if you fry chicken with a low-carb coating such as almond flour or crushed pork rinds, it can fit well into a ketogenic diet.

What type of oil should be used to fry keto-friendly chicken?

The type of oil you use can also impact the keto-friendly factor of fried chicken. Oils like canola and vegetable are high in omega-6 fatty acids, and excessive consumption of these can lead to inflammation and other health problems. Hence, it is recommended to use oils high in saturated fats for a keto diet. Good options are coconut oil, olive oil, avocado oil, and ghee.

How many carbs are there in a piece of keto-friendly fried chicken?

The carb content in a piece of keto-friendly fried chicken can vary based on the exact recipe used. However, if using a low-carb breading like almond flour (which has about 3g net carbs per ¼ cup), you could expect a piece of keto fried chicken to have around 2-3g of net carbs.

Can fried chicken skin be consumed on a keto diet?

Yes, fried chicken skin can be eaten on a keto diet. In fact, it’s often encouraged because the skin is high in fat and low in carbs, making it perfect for a ketogenic diet. When the skin is fried well, it can help you reach your fat macros while providing a satisfying crunch.

Is store-bought or restaurant-fried chicken keto-friendly?

Generally, store-bought or restaurant-fried chicken can be tricky for those on a keto diet. Most commercial fried chicken is breaded with high-carb flour or breadcrumbs. Some also contain added sugars or sweeteners in their seasonings that are not keto-friendly. Therefore, it’s essential to check the ingredients and nutritional information, or you could make your own keto-friendly fried chicken at home.

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