Keto Fried Chicken
Gluten Free! Dairy Free!
- 2 pounds boneless skinless chicken tenders
- 1/2 cup pea protein isolate – unsweetened
- 2 eggs plus 1 tablespoon water – beaten
- Salt and pepper
- 1/2 tsp Garlic powder
- 1/4 tsp Paprika
- 1/2 tsp Onion powder
- 1/4 tsp cayenne
- 2 cups lard
Heat and melt lard over medium-high heat.
In a bowl, add pea isolate powder, salt, pepper and other herbs and spices. Mix thoroughly.
In a separate bowl, whisk eggs and water for dredging. Add each tender to egg wash, flipping both sides. Remove and add to pea protein blend, coating completely. Repeat until all have been coated. Carefully add tenders to heated lard, allowing to fry on each side for about 3 minutes before turning. Each piece will cook for about 6 minutes, total. Remove once golden brown. Allow to drain excess oil on paper towels. Serve immediately.
’ve never been much of a chicken finger kinda girl, so it was a bit of a surprise when I found myself on Keto and drooling over them any time I saw an ad or a menu with them on it. Why? Why NOW?
I decided there was no reason to fight against my brain, I would just give it what it wants. But NOT in its carb ladened usual form.
I’ve seen horror stories of almond flour coatings, and coconut crusts, but I have much better things to do with my time than fishing burned nut flours from lava hot oil. Hard pass. Not what keto fried chicken should be.
I thought back to my Asian roots (I’m like 400% Polish and Russian, by the way, so that’s a TOTAL lie, but I can pull off the food fairly well, in spite of my heritage) where everything was given a dusting of cornstarch before it hit the oil, giving a wonderful crispy fried crunch. I knew there had to be a way, and decided to try the closest thing to a starch I could think of… protein powder!! What’s funny is my first attempt.. was with strawberry flavored powder, and let’s just say, don’t. Lol – leave that kind of mad scientist nonsense to me, and I’ll just pass on the tried and TRUE versions to you, minus the gross test runs. Hey! It’s all I had. At least I knew keto fried chicken would work, right?
I’ve made this 2 ways, once with regular unflavored whey powder and it was *good* but not great. The pea isolate gives that crispy coating that you want and seemed to hold flavorings better, too! Bonus points – it’s almost ALWAYS cheaper. Holla!
And before you go all “Peas are starchy, blah blah, WAHHH” lemme just tell you, it’s almost carb free because it’s processed without the starches. So there! I win this one – muhahahaa!
The sky is the limit with the flavors you add, too! Google copycat KFC herbs and spices- you’ll never need to visit the colonel again. Oh, or dry ranch… mmm. I actually think some old bay would be killer, too. Make a Keto-fied po’boy. I kinda feel like Homer Simpson right now when he’s drooling and thinking of food. It’s a good look. (Not really.)
Alright friends, I dunno why you’re still here when you could be eating keto fried chicken. Get on outta here!