I love fried chicken, and this Oven Baked Fried Chicken Recipe is a perfect marriage of an occasional treat while keeping that treat low-carb and Keto friendly. This dish is also gluten-free but satisfies those of us who miss breaded fried chicken.
My secret glue to stick crushed pork rinds to chicken? Mayonnaise! Mayo is more efficient than the traditional egg and milk dip. And no, pork rinds don’t taste like pork in this recipe!
While Keto is a high fat, moderate protein, low carb in nature, deep-fried food is not suggested, due to trans fats and overheating of healthy oils. I prefer the oven-baked approach.
I do not include the nutritional values for the chicken as everyone weighs chicken in different ways. If you are coating more than two chicken legs, adjust the recipe. My tip for weighing chicken. Weigh it before you bake it, subtract the weight of the bones after eating, and place the weight of dark meat, boneless, into your food diary. I use Cronometer.
Keto Style Oven Baked Fried Chicken
Prep and Baking time: 45 – 50 minutes
30g or about 20 Pork Rinds
2 tbsp Almond Flour
2 tsp Zero Carb BBQ Spice Mix
Salt and Pepper to taste
1.5 tbsp Mayonnaise (approx – depends on the size of chicken)
2 chicken legs with thighs attached.
2 servings (Or one huge serving)
Nutritional Values for everything except the chicken.
400 Calories Carbs Net 3.3g Protein 17.1g Fat 27.5g
If you are baking more than 2 chicken legs, double the recipe accordingly.
Coat chicken with mayonnaise. Rub it in with your fingers. Place in the fridge for about 1/2 hour. Make sure to wash your hands well with soap and water. Do the same to any surface the chicken touched.
Preheat the oven to 375F
Place all other ingredients in a high-speed blender or food processor. Pulse until rinds are crushed and the other ingredients are well incorporated.
Place breading mix in a shallow bowl, large enough for a chicken leg to fit. Place one chicken leg at a time in the breading, cover each piece of chicken thoroughly.
Place chicken in a well-greased cast-iron frying pan or a non-stick baking dish. I use coconut oil to grease the pan. It adds a subtle flavour without being obvious.
Place chicken in oven, close door and turn down the heat to 350. This will help the almond flour from not browning too quickly.
Bake chicken at 350F for 20 minutes, uncovered. Watch occasionally to make sure chicken is not getting too brown if so, turn the pan around. Lightly tent the pan with tin foil, bake for another 20 minutes or until the joint fluids run clear.
Save the drippings to sauté spinach!
Store Almond Flour in the freezer in a ziplock bag, sealed tight.
Pork Rinds can be found in Mexican grocery stores and Asian supermarkets as well as many convenience stores and truck stops. They come in different flavours!
Coconut oil – be sure it is Virgin, Unprocessed oil!
©2016 Katherine Walden
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