Keto Fried Chicken with Whey Protein Breading
Keto Fried Chicken with Whey Protein Breading
Total Time: 45 mins
Serves: 1
Per serving: 450 calories, 51 g protein, 2 g carbohydrates, 28 g fat
Ingredients
3 oz chicken tenders
1/2 cup coconut flour
1/2 cup heavy whipping cream
1/2 cup unflavored whey protein powder
2 cups avocado oil (organic)
Spices to taste – paprika, garlic powder, and onion powder
Directions:
1. Set up your breading station. Grab 3 medium-large bowls. Fill the first bowl with coconut flour. Fill the second bowl with cream. Fill the third bowl with unflavored whey protein powder and spices.
2. Dip the chicken in the flour.
3. Dip the chicken in the cream.
4. Dip chicken in protein powder.
5. Fill a deep pan with about 2 cups of avocado oil for frying. You want enough oil for you chicken to "swim" in it. If there's not enough oil, your chicken will make direct contact with the pan and may burn. Use medium-high heat. A meat thermometer is helpful for this step. They are inexpensive and will help you know the temperature of your oil (which is very important for frying). You want your oil to be at 350 degrees. If you don't have a meat thermometer, leave the oil on medium-high heat for 5 to 6 minutes to let it heat up.
6. Gently drop the chicken into the hot oil. Make sure that as you drop the chicken, you are dropping it away from you to prevent hot oil from splashing back at you. Once you drop the chicken into the hot oil, do not touch it at all for 2 to 3 mins. This will allow time for the breading to fry, which will help it keep its shape and prevent it from falling apart.
7. Make sure that the internal temperature of the chicken is 165 degrees. Again, a meat thermometer would be great! If you check the temp of your chicken and remove it from heat at 165 degrees, it will be tender and juicy. If you don't have a meat thermometer, it is always better to over cook the chicken to make sure. However, overcooked chicken is chewy and loses its tender juiciness.
