can you have breaded chicken on keto

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This recipe for keto fried chicken is truly the best- A crispy and crunchy on the outside yet moist and juicy on the inside, no one will know it’s low carb- It’s even better than KFC!

If I had to choose one food that I always have a second stomach for, it would have to be fried chicken. Growing up, whenever it was my turn to pick dinner, I would always choose Kentucky Fried Chicken (KFC). It didn’t help that there was a store a mere half a mile away from my childhood home AND that my dad too, was a huge fan of it.

As it was an occasional treat, we didn’t eat it as often as I would have liked (every single day…), but whenever we did, it always left me craving more.

As I’ve grown older, enjoying KFC became less and less regular, especially as I incorporated a more healthy diet. However, it does hold a very special place in my heart, and something I REFUSED to give up once going keto.

Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.
can you have breaded chicken on keto

FAQ and tips to make the best recipe

If you’d like to skip the deep frying or frying part of the chicken, you can bake in the oven instead.

To bake– Preheat the oven to 200C/400F. Prepare the chicken as instructed and place them on a lined baking sheet. Bake the chicken for around 35-40 minutes and the chicken reaches an internal temperature of 75C/165F.

Can I use an air fryer?

Yes, easily air fry this chicken for a quicker and healthier option.

To air fry– Prepare as directed then place chicken pieces in a single layer in the air fryer basket. Air fry at 200C/400F for 20 minutes, flipping halfway through. Again, be sure the internal temperature has reached 75C/165F.

This Keto Breading Recipe Has a Special Ingredient!

FAQ

Is breaded chicken OK on keto?

If you’re on a ketogenic diet, there are a few things you need to be aware of when it comes to fried chicken. First, you’ll want to ensure that the chicken is cooked with healthy fat, like olive oil or avocado oil. You’ll also want to avoid breading the chicken, which can add carbs and calories.

Is breaded chicken high carb?

In general, chicken itself is a lean source of protein and contains minimal carbohydrates naturally. However, when chicken is breaded and fried, the carb content increases significantly due to the flour or bread crumbs used in the coating.

Can I eat KFC fried chicken on keto?

Sure. Indeed, you can eat anything, so long as you track your net carbs (total carbs minus dietary fiber) and stay within your limits. As this site reports, KFC Original Recipe Chicken Breast Nutrition Facts show that one serving has 9gm carbs and 2g dietary fiber, so only 7g net carbs.

Can you eat breaded chicken wings on keto?

A breaded, fried chicken wing contains 3.2 grams total carbs and 3.1 grams net carbs [*]. This makes breaded chicken wings a possible dirty keto option, but you wouldn’t be able to enjoy very many. If you want breading, you’re better off using a keto friendly breading, such as the kind used on low carb chicken tenders.

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