I have tried quite a few different variations of keto-friendly fried chicken. The one the hubby loves the best is my Pickle-Brined Fried Chicken (which is a close copy-cat to Chick-Fil-A style chicken!) But we were really craving some good, old-fashioned, shook-in-a-paper-bag kind of fried chicken.
I have been experimenting with unflavored whey protein powder a lot lately. It’s so versatile! From bread & cakes…to a perfect flour substitute for frying chicken! It’s light, it’s crisp and it’s doesn’t get gummy or brittle! I can guarantee this will be JUST LIKE real fried chicken. My husband couldn’t believe it was made without flour, pork rinds or nut flour!
So for the images in the post, I used chicken wings…only because they fry fast and I was impatient about posting this recipe! You can use all cuts of chicken (legs, thighs & breasts) and the cooking time is identical to that of cooking regular flour-coated chicken.
Carb Count=ZERO CARBS
- 1 (4 pound) chicken, cut into pieces
- 2 eggs
- 1 cup Unflavored Whey Protein Powder (I used Hoosier Farms Brand)
- 1 teaspoon paprika
- salt and pepper to taste
- 2 quarts oil for frying (I used refined Coconut Oil)
- Fill a large skillet (cast iron or dutch oven is best) about 1/3 to 1/2 full with oil. Heat until 350-375 degrees.
- While the oil is heating up: Put the whey protein powder in a large paper bag. Season the Protien powder with paprika, salt and pepper to taste.
- Crack eggs into a medium sized bowl and whisk.
- Dip chicken pieces in the egg then, 2-3 at a time, put them in the bag with the protein powder, seal the bag and shake to coat well.
- Put in as many chicken pieces as the skillet can hold. Brown the chicken in HOT oil on both sides. For large pieces, it was about 7-8 minutes on each side. The batch of all wings too about 10 minutes total. Again this cooking method is EXACTLY like a regular fried chicken recipe.
- To ensure your chicken is fully cooked, use a probe thermometer and make sure it reads 165 degrees!
- Drain the fried chicken on paper towels. Depending on how much chicken you have, you may have to fry in a few shifts. Keep the finished chicken in a slightly warm oven while preparing the rest.
Sounds delicious; can’t wait to try it! Thanks!
I wonder how this would work in the air fryer?
I don’t own one but if you try it let me know!!!
In direction #2, are you calling the whey protein powder the ‘flour?’
What is the sauce you are eating on it??
It’s just a homemade mayo with hot sauce mixed in 😂 that’s my husband’s favorite dipping sauce!
I loooove fried chicken and can’t wait to try this! Thanks for your inventive recipe!
Thank you! It’s so versatile! I’ve fried some veggies the same way and they were delicious! I want to try shrimp next!
Do you see my question?
I don’t see where she said flour. It’s whey protein powder
You see it?
I’m not sure where in the recipe you are talking about 🤔
Oh, it looks like you changed it! You removed the word ‘flour’ in the direction #2. I printed it! Thank you
Yikes! I’m so sorry, but I actually got the idea from a thread on keto Reddit. There was no link to a recipe just the idea of using Protien Powder as flour. I can keep your link up here though for people to see though, if you like. Your recipe is a lot more in depth than mine…also my sauce is just homemade mayo with hot sauce 😀
I don’t really quite understand where you’re getting this idea that you can claim this recipe is copied from your. I mean, aside from replacing whey powder with flour, the recipe is pretty standard for fried chicken. As for the pictures being the same, c’mon now. It’s fried chicken in a basket…And as for the sauce, it’s also pretty traditional to serve fried chicken with a spicy sauce, usually creamy or mayo based. Unless you want to claim you invented that tradition…
If you don’t like it then don’t fix it. Go read something else and quit being so hateful.
Virtually NO recipe is original anymore with the internet the way it is. Lots of people come up with virtually identical ideas on restricted plans.
Too much nitpicking in this day and age.
Actually Lee Bailey’s cookbooks over 28 years ago set the standard for much of food styling today.
I actually had a meat company in South Africa use my bagel dog recipe word for word in a video and claimed it was original. In the great words of a wise woman named Elsa…I just “Let it go…” 😂😂😂😂
I went in search of unflavoured whey powder and eventually found some. Paid more than I would have liked to for it because this recipe just looked so good. When I made it I was pretty worried that I would hate it ( since I paid a lot for the whey powder) but don’t worry…..It is FANTASTIC. DELICIOUS. I am sold on this.
What’s the difference between whey powder and whey protein? I have a large container of unflavored isopure whey protein isolate. Is that the same thing?
Yes! You want the isolate!
Thank you so much for this recipe. I made this for dinner yesterday and it was beyond what I expected. Fried chicken!! Absolutely enjoyed every Keto bite!
Need to ask if egg white protein powder will work in place of whey? I use the egg white protein from Julien Bakery and like is so much better and is more affordable.
I’m not sure! I’ve never used it before! Maybe try a test run of a small piece to see if it works?
I would love to know a replacement. If I consume any whey, I bloat terribly
You can use a few different thinks for keto breading. Like crushed pork rinds, powdered Parmesan cheese or almond meal. They won’t have the same texture as this, though.
Some people are saying that whey protein powder is a no-no for keto because it spikes insulin. What are your thoughts?
I think you just need to figure out what works for your body. I eat it with no issues with being in ketosis. Some people eat no dairy on Keto because that’s the only way it works for them. This is also meant as a more of a treat meal since it’s deep fried. Just cause it’s crazy low carb doesn’t mean it’s health food even though it’s fried!
Whey anything makes me bloat. I mean I look 7 months prego if I have whey, and my joints hurt, among a few other symptoms. I would love to know what other powder that is similar would work if you or anyone has any thoughts.
Maybe try soy or pea protein isolate. Should work fairly similarly.
Just would like to know if you skinned the chicken first?
Nope! It’s just like making normal fried chicken 😀
This chicken is amazing! I halved the recipe as I used 2 lbs of boneless/ skinless chicken breasts! To add a little spice I put in some cayenne pepper. I can’t wait to try fried shrimp and oysters next!
Ohhh! I never thought of oysters!!!!