Who doesn't love a crispy, delicious piece of popcorn chicken? Unfortunately, this classic dish is often fried in unhealthy oils and breaded with wheat bread crumbs that can sabotage your keto diet.
If you crave fried chicken on a low-carb diet, we've got you covered with this keto popcorn chicken recipe.
Made with crushed pork rinds and coconut flour, it delivers a satisfying crunch while keeping you in fat-burning mode.
Why you’ll love this keto recipe
If you want a nutritious yet satisfying meal for your family, this crunchy popcorn chicken is the perfect choice.
Not only will it become one of your favorite keto recipes, but this versatile dish also allows you to replace spices and seasonings with different flavors, creating your own twist on fried chicken.
For example, try Italian seasoning instead of smoked paprika, or add a touch of cayenne pepper for an extra hint of heat.
This recipe uses boneless, skinless, and organic chicken breast, offering numerous health benefits compared to factory farm-raised chicken.
"Genetically manipulated animals are raised in confined, unsanitary conditions and fed a diet full of growth hormones and antibiotics. These unhygienic environments may cause the spread of harmful bacteria, including Salmonella and other foodborne illnesses," explains Dr. Berg.
In contrast, pasture-raised chickens have access to their natural habitat and are provided with an all-natural diet.
Compared to factory-farmed chickens, the meat from pasture-raised animals contains significantly more omega-3 fatty acids, known for their potent anti-inflammatory properties.
Basics of low-carb breading
Traditional fried chicken breading typically contains bread crumbs made from wheat flour, unsuitable for a low-carb diet.
Fortunately, you can still enjoy the delightful crispiness of fried dishes without compromising ketosis. Instead of traditional bread crumbs, this recipe uses coconut flour and crushed pork rinds to create a flavorful, low-carb coating for the chicken pieces.
Not only is coconut flour low in carbs, but it’s also rich in various nutrients, making it a perfect keto substitute for wheat flour.
Research published in Molecules found that coconut flour contains the least amounts of carbohydrates while boasting the highest fat, protein, and insoluble dietary fiber content compared to wheat and chestnut flour.
The study further revealed that coconut flour has a glycemic index (GI) of around 35. This is significantly lower than wheat flour's GI of around 85, making it a better option for maintaining balanced blood sugar levels.
To ensure that the breading sticks to the chicken, this recipe uses an egg wash to act as a binding agent. This is crucial for achieving a crispy coating and prevents the breading from falling off during baking.
Dipping sauce ideas
Although these low-carb breaded chicken pieces are delicious on their own, you can elevate them by serving popcorn chicken alongside your favorite dipping sauce.
Here are some mouthwatering options.
Avocado ranch dip
While avocado may not be the first ingredient that comes to mind when considering ranch dip, it adds a creamy texture that’s missing from the classic recipe.
Loaded with healthy fats, vitamins, and minerals, avocado is a staple ingredient in many keto kitchens.
To make this avocado ranch dip, combine mashed avocado with jalapeños, cilantro, lime juice, avocado oil, and organic mayonnaise for a tangy dipping sauce.
Blue cheese dip
Add a bold flavor to your low-carb popcorn chicken by serving it with a blue cheese dip.
Blue cheese pairs perfectly with crispy and spicy chicken, making it a guaranteed crowd-pleaser for parties or game nights.
Hot sauce
For those who enjoy a bit of heat, you can't go wrong with keto hot sauce.
The recipe blends melted butter and spices into a vinegar-based hot sauce, creating a flavorful dipping sauce that perfectly complements the crispy texture of the chicken pieces.
Keto spicy edamame dip
For a unique and Asian-inspired option, try this spicy edamame dip.
Packed with protein and fiber, this sauce features the bold taste of garlic, cumin, and lime juice, taking popcorn chicken to the next level.
What to serve with Keto Popcorn Chicken
Chicken works well with a wide variety of flavors, and when it comes to serving this delicious dish, the possibilities are endless.
Here are a few suggestions of what you can serve with low-carb popcorn chicken:
These keto-friendly options add flavor and variety to your popcorn chicken without impacting your blood sugar or insulin levels.
Storage and reheating tips
This keto popcorn chicken is perfect for meal prepping and can be stored in the refrigerator for up to four days.
To reheat, put the chicken pieces in the oven at 350 degrees F (177 degrees C) for ten to fifteen minutes or until the chicken is crispy.
Alternatively, use an air fryer basket or toaster oven to reheat popcorn chicken quickly. However, be careful not to overheat, as the chicken may become too dry.
You can also freeze baked chicken pieces for up to three months. Label the plastic or container with the date and contents for easy identification.
Key takeaways
This gluten-free and keto popcorn chicken is made with pork rinds, coconut flour, and organic chicken, a rich source of healthy fats, including health-promoting omega-3 fatty acids.
These low-carb chicken pieces work great with various side dishes and can be paired with keto dipping sauces, including avocado ranch, blue cheese dip, and hot sauce.
FAQ
1. What are the best keto-friendly sauces for popcorn chicken?
Some of the most popular choices include keto avocado ranch, blue cheese dip, hot sauce, and spicy edamame dip. These sauces are low in carbs and enhance the flavors of the chicken.
2. What do you serve with popcorn chicken?
You can serve popcorn chicken with low-carb sides such as keto cajun waffle fries, zucchini fritters, Greek salad, or cauliflower fried rice.
3. How many carbs are in this keto popcorn chicken?
Classic popcorn chicken can have more than 20 grams of carbs per serving. However, this recipe is made with low-carb ingredients, including pork rinds and coconut flour, resulting in just 2.4 grams of carbs per serving.
4. What is popcorn chicken made of?
Most popcorn chicken is breaded with wheat bread crumbs and fried in unhealthy oils such as canola or soybean oil.
This keto-friendly alternative incorporates coconut flour, pork rinds, and organic chicken breast, offering a nutritious option while preserving the taste and texture of traditional fried chicken.
5. Can you eat popcorn chicken on keto?
Yes, as long as you include low-carb ingredients for the breading and choose keto-friendly side dishes and sauces. Check the nutrition facts label of the ingredients before incorporating them into your keto meal plan.
6. How do you get popcorn chicken crispy in the oven?
The key to getting crispy popcorn chicken in the oven is using an egg wash to bind the breading made of crushed pork rinds and coconut flour.
In addition, it’s crucial to bake the breaded chicken at a high temperature of around 425 degrees Fahrenheit (220 degrees Celsius) to achieve a crispy texture.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8347958/
