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Free Printable: Low Carb & Keto Food List
Get It NowWhen I first made this crispy keto fried chicken, my husband kept asking if I was sure it’s low carb. With a crunchy breading on the drumsticks that sizzles to perfection in the air fryer (or the oven), it’s hard to tell the difference. If you’ve been missing fried chicken, make this recipe with me, so you don’t have to anymore!
Why You Need My Keto Fried Chicken Recipe
- Tender and juicy, with arispy zero carb coating – This breading has serious crunch! It’s what sets this keto fried chicken apart from my regular my oven baked chicken legs and air fryer drumsticks. But while the outside gets crunchy, the inside of your chicken will be super juicy. And I think you’ll love the blend of seasonings that give it a smoky, garlicky taste.
- Quick and easy – The prep only takes me about 10 minutes. And since there’s no deep frying, the cooking part is hands-off.
- Choose how to cook it – I love making this keto fried chicken in the air fryer (it’s faster and crispier), but I’ve also got an option for the oven if you don’t have one.
- Keto friendly and gluten-free – Even with the breading, these crunchy drumsticks have only 2g net carbs each. It’s easy to fit them into your macros!
Is Fried Chicken Keto?
Regular fried chicken in not keto friendly, because it is breaded with high-carb wheat flour, but you can make it keto by using my low carb breading instead. And I think it’s delicious!
Ingredients & Substitutions
Here I explain the best ingredients for my keto air fried chicken, what each one does in the recipe, and substitution options. For measurements, see the recipe card.
- Chicken – I used bone-in skin-on chicken drumsticks, but you can also use chicken leg quarters, chicken breasts, chicken thighs, or a variety of chicken cuts. Select ones that are uniform in size, so that they cook evenly at the same rate.
- Pork Rinds – You can make homemade pork rinds or buy them. Either way, once you crush them up, this is the keto equivalent to breadcrumbs. You can even get them pre-crushed to save time. If you like a cheesy flavor, replace half of the crushed pork rinds with grated parmesan cheese.
- Wholesome Yum Coconut Flour – Used for dredging, which helps the egg stick, and in turn helps the breading stick.
- Eggs – Dipping the chicken in egg will allow the breading to stick. You should be able to use an egg substitute (such as a flax egg) here if you need to.
- Smoked Paprika – Smoked paprika adds a wonderful smoky flavor and color. If you don’t have this spice, you can use regular paprika as a substitute.
- Garlic Powder – Instead of using fresh garlic, which can burn easily, we’ve opted for garlic powder. To incorporate the flavor of fresh garlic, you can mix minced garlic with some butter and place the mixture under the skin like I do for air fryer chicken drumsticks.
- Dried Thyme – Dried parsley, basil, or chives would also work here. Or, use fresh herbs instead (triple the amount).
- Cooking Spray – I used olive oil cooking spray for extra crispy chicken, but you could use avocado oil cooking spray as well.
- Sea Salt & Black Pepper
VARIATION: Use different seasonings.
Replace the seasonings with add Italian seasoning or lemon pepper seasoning. Or, complement the seasonings above with oregano, onion powder, or cayenne pepper. Reduce or omit the salt if the spice blends you use contain it.
How To Make Keto Fried Chicken
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Combine the dredging ingredients. In a medium shallow bowl, stir together coconut flour, sea salt and black pepper. Set aside.
- Whisk the eggs. In a second medium bowl, whisk eggs. Set aside.
- Mix the breading. In a third bowl, mix crushed pork rinds, smoked paprika, garlic powder and thyme.
- Dredge the chicken. Place a chicken drumstick into the coconut flour mixture and coat on all sides. Dip into the egg mixture and shake off the excess. Press the chicken into the pork rind mixture. Repeat dredging, dipping, and coating the remaining drumsticks.
TIP: Use one hand to handle the dry ingredients (coconut flour and pork rind mixtures) and the other to handle the wet egg wash.
This will help keep the dry bowls dry, so that you don’t end up with clumpy breading that doesn’t stick.
I also recommend keeping most of the third mixture in a separate bowl and add a little at a time to the bowl where you’ll be coating the chicken. That way, it won’t get clumpy too fast.
- Air fry. Preheat the air fryer. Lightly grease the air fryer basket and arrange the breaded chicken in it in a single layer, without touching. Spray with cooking spray on all sides. Cook the keto fried chicken in the air fryer until it reaches an internal temperature of 170 degrees F.
VARIATION: Keto oven fried chicken!
Preheat the oven to 425 degrees F. Line baking sheet with foil and place an oven safe rack on top. (I have and love this rack and baking sheet set!)
Bake the chicken legs in the oven for 25 minutes. Flip and bake for another 10-20 minutes, or until a meat thermometer reaches the internal temperature of 170 degrees F.
Serving Ideas
Need some ideas for what to serve with these deliciously crispy drumsticks? Here are some of my favorites:
- Sauces – For more flavor, add sauces to your chicken legs. Use the hot sauce from my baked buffalo wings to coat the chicken after cooking, or dunk the legs in my sugar-free teriyaki sauce or BBQ sauce.
- Air Fryer Vegetables – Make it a full meal with air fryer okra, air fryer green beans, air fryer cauliflower (my personal fave), or air fryer asparagus.
- Classic Sides – I love to pair this keto fried chicken with cauliflower mashed potatoes and keto coleslaw. It would also work well with my almond flour biscuits, keto cornbread, or a side of cauliflower mac and cheese.
- Salad – My broccoli cauliflower salad or cauliflower potato salad make quick and easy cookout-style options. My sweet kale salad is a favorite in my family though.
- Keto Fries – I saved the best for last! 😉 Pair this low carb fried chicken with zucchini fries, or if you want something more potato-like, my rutabaga fries or jicama fries.
For more ideas, check out all my low carb side dishes or low carb salad recipes.
More Easy Keto Chicken Recipes
Chicken is naturally low carb, but many chicken dishes aren’t. Don’t worry, I’ve got lots of options to fill that comfort food void:
Keto Fried Chicken (Air Fryer Or Oven)
Make the BEST keto fried chicken, with air fryer or oven options! It's super crispy, easy, and only 1.6g net carbs per serving.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
Prep The Chicken:
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In a medium shallow bowl, stir together the coconut flour, sea salt and black pepper. Set aside.
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In a second medium bowl, whisk together the eggs. Set aside.
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In a third bowl, mix the crushed pork rinds, smoked paprika, garlic powder and thyme.
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Dredge the chicken pieces in the coconut flour mixture, dip in the eggs, shake off the excess, then press into the pork rind mixture. For best results, keep most of the third mixture in a separate bowl and add a little at a time to the bowl where you'll be coating the chicken. That way, it won't get clumpy too fast.
Air Fryer Option:
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Preheat the air fryer at 400 degrees F (204 degrees C) for 5 minutes. Lightly grease the basket, spray the chicken with cooking spray on all sides, and arrange the breaded chicken on it in a single layer, without touching.
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Cook keto fried chicken in the air fryer for 20 minutes, until it reaches an internal temperature of 170 degrees F (77 degrees C). (The safe internal temperature is 165 degrees F, but for dark meat, 170 is optimal for the most tender, juicy results.)
Oven Option:
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Preheat the oven to 425 degrees F. Line baking sheet with foil and place an oven safe rack on top. (I recommend this set that has a nonstick rack that perfectly fits the pan.) Arrange the chicken legs on the rack.
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Bake the keto fried chicken in the oven for 25 minutes.
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Flip and bake for another 10-20 minutes, or until a meat thermometer reaches the internal temperature of 170 degrees F (77 degrees C).
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 1 drumstick
- Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat: You can reheat keto fried chicken in the air fryer at 350 degrees F or in the oven at 375 degrees F, until warm.
- Freeze: Wrap tightly and store in the freezer for up to 3 months.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Keto Fried Chicken
148 Comments
Marianna
0Hi,
Have you tried baking in the oven? I dont have an air fryer and was hoping to put in the oven instead.
Thanks
Wholesome Yum M
0Hi Marianna, Yes, this recipe should work fine in an oven. Bake time will probably be longer. Check the internal temperature after 20 minutes, at 165 degrees F you can pull them from the oven.
Michele
0Ii just received my new GoWiseUSA airfryer oven and this was my 1st time using it. My chicken was cooked perfectly. Instead I used 2 large boneless skinless chicken breasts. Split them in half length wise (mimicking tenders) and followed the recipe as written. They were delicious, tender and juicy. It was a hit with my family. Yum, I will definitely make again and again.
Laura Hopson
0Hi, this looks amazing!…Question..could I substitute almond flour for the coconut flour? I don’t have coconut flour on hand. Thanks!
Wholesome Yum M
0Hi Laura, Yes that should work fine. Enjoy!
Deborah Johnson
0Can the coconut flour be substituted for almond flour
Wholesome Yum M
0Hi Deborah, Almond flour will give a different texture for the coating, but the recipe will still work if you sub with almond flour.
Amy
0I tried this recipe as is in my ninja foodie last night – it was so good that I made it for lunch today also. Best Gluten Free ‘fried’ Chicken I’ve ever had. I will be using the recipe for chicken parm this weekend. Thanks!
Jen Dickens
0These were amazing! I might air fry for 1 minutes less next time, but genius to use pork rinds and I didn’t feel the pork rind flavour (which I don’t typically enjoy) came through in the end product.
Kelli
0What would the timing, or changes, be on thighs instead? Or just the same, making sure it comes to temp to know its done?
Thank you in advance
Wholesome Yum M
0Hi Kelli, The cook time should be fairly similar. I would start checking the internal temp for doneness around 15 minutes.
Jeremy
0Just started my Keto journey 4 days ago and love being able to find ways to make the foods I love without all the carbs. Last night, I tried this recipe but altered it a bit. Instead of the seasonings, I used a Nashville Hot Chicken Seasoning I found at the grocery store and the chicken came out amazing! Spicy Fried Chicken without all the carbs?
This recipe is definitely going into a heavy rotation!!!
Terry Black
0I made this last night and it turned out very good. I used almond flour instead of coconut for a lower carb content and to boost the fat content. One thing I did notice was that the macro break down you have was a little confusing as far as the serving size. How many drumsticks is a serving according to your calculations?
Wholesome Yum A
0Hi Terry, the serving size is 1 drumstick.
DaBu
0Used Carbquick biscuit mix instead of pork rinds. Best fried chicken I’ve made since I’ve been on KETO.
WAYYYY to salty, though, and I used about half what is called for.
This one goes in my personal 5 star recipe book.
Shelly
0I am not a fan of the taste of pork rinds. Is it noticeable with this recipe?
Wholesome Yum
0Hi Shelly, you might taste some pork flavor if you’re sensitive to it. If you’re looking for crispy chicken without pork rinds, you might like my air fryer chicken wings instead.
Karol Mabin
0The chicken looks so delicious! I have chicken wings, will this recipe work and how long do I cook them in the air fryer?
Wholesome Yum
0Hi Karol, try my air fryer chicken wings recipe for recommended cooking times!
Sue
0Can you double dip the chicken in the egg mixture and then into the pork rinds?
Maya | Wholesome Yum
0Hi Sue, Sorry, I’m not sure what you mean. You can’t move the chicken back and forth between egg and pork rinds. If you want to dip it twice into the egg that’s fine but won’t make any difference.
Chrissy
0Hi, here we have 2 types of pork rinds, the traditional hard greasy natural ones and others that are drier and puffed up but still just made of pork rind. Which should I use?
Maya | Wholesome Yum
0Hi Chrissy, These would be dry puffed up pork rinds.
Lisa Cirillo
0Can I substitute parmesan cheese in place of pork rinds?
Wholesome Yum
0I don’t think that would work as well here, Lisa. Let me know if you try it, though.
Maggie
0Hi! I plan on making this with boneless, skinless chicken breast and/or thighs. Breast would be sliced into strips or nuggets. How long would the bake time be?
Maya | Wholesome Yum
0Hi Maggie, That sounds delicious but have not tested it to give you a baking time.
Lorri
0I made this last night. The breading was a little burnt & the chicken was raw in the middle even after I cooked it for and additional 5 minutes. The area of the chick that was cooked was not crunchy like fried chicken but was juicy & flavorful. I was a bit disappointed with this recipe especially that I am a big fan of your recipes.
Maya | Wholesome Yum
0Hi Lorri, Sorry you had issues with this recipe. Chicken pieces vary, so I always recommend using a meat thermometer to confirm that the internal temperature is done – 165 degrees. I didn’t need to flip the chicken in my air fryer based on how the rack is positioned, but if yours burns, it’s probably laid out a little differently and would benefit from flipping the chicken halfway through. Hope this helps!
Valerie E Jordan
0Can I use something besides pork rinds, I don’t eat pork or beef.
Maya | Wholesome Yum
0Hi Valerie, There isn’t a replacement that will get this crispy. But you could use almond flour and it would still be good, just not as crispy.
Jodi
0Great photo! Is there a substitute for the coconut flour? I hate coconuts!
Maya | Wholesome Yum
0Thank you, Jodi! You can’t taste the coconut at all so I recommend sticking to that. Something like arrowroot powder would also work, but it increases carb count.
Makenna Avery
0This is simply amazing! Thank you so much Maya for sharing. I do prepare fried chicken a lot but didn’t there were keto-friendly options. I tried this out last weekend, loved it.
Mercedes
0I have both air fryer and convection oven. Can I use the latter and how much heat should I use? Thanks.
Maya | Wholesome Yum
0Hi Mercedes, I’m sure you could but haven’t tested it to confirm a time or temperature.
Teresa Dale
0This looks delicious. I have a combination of drum sticks and chicken breast. Would you cook these together or separately? I think that they would cook differently. So would I need to adjust the temperature and/or cooking time for the chicken breast? Especially if I cook them separately.
Maya | Wholesome Yum
0Hi Teresa, The chicken breast will need less cook time than drumsticks, so you could either cook them separately or take them out sooner.
Isabella
0Love this healthier version of the classic favorite!
Katie
0This was so good! I’d make this, whole 30 or not!
Anne Lawton
0This chicken looks delicious! Isnt’t the air fryer great! everything turns out nice an crispy with less mess too.
Zuzana
0All I need is Airfryler and will make one. 🙂 I just LOVE the look of those. maybe just because of your recipe, I will get an AirDryer
jennifer
0And THIS is exactly why I need to get an air fryer, looks so delicious
Megan Stevens
0I’m impressed!! So golden and yummy! And thanks, as usual, for all your small tips to ensure our success! Can’t wait to make these!
Laura
0Hi. My son just bought me the Ninja air fryer I wanted, for Christmas so I am very new to air frying I want to make this but, I have 3 questions:
1. Will this work in a regular air fryer as I do not have an air fryer oven?
2. Would this work using almond flour instead of coconut flour? I have both flours I am just wondering if this recipe would work using the almond flour instead? And,
3. Can the pork rinds be any flavor or do they have to be the original flavor?
Thank you for your time.
Laura
Maya | Wholesome Yum
0Hi Laura, Great questions! Yes, you can use a regular air fryer. I don’t recommend almond flour, as the coconut flour has a finer texture and is better for dredging. Its purpose here is to help the egg stick and I find coconut flour works better for that. You can use any flavor pork rinds you like! Watch for added sugar in some flavors, though.
Shelby @Fitasamamabear
0This looks delicious- I love coconut flour!
Kelly
0Yet another reason that I need an air fryer. These looks amazing!
Joni Gomes
0I’m always so amazed by what the air fryer is capable of! These look AMAZING! What do you use to grease the metal basket with?
Maya | Wholesome Yum
0Thank you, Joni! Any kind of fat will do – butter, avocado oil, etc.
Vanessa
0Wow, this breading is such a revelation! The chicken looks perfectly crispy. I will definitely try this soon!
Jean
0I’ve been learning to use my new air fryer recently and this crispy coating was absolutely perfect.
Kari
0This is amazing, I’ve been wondering about the air fryer and it really lives up to all expectations!
Raia
0Looks pretty perfect and sounds easy, too!
Renee D Kohley
0That looks seriously legit! So crispy! I can’t wait to try this!
Amanda M Patterson
0I don’t have an air fryer so could this be done in the oven? I undrrstand it wouldn’t be as crispy. What would the temp and approximate time be? Also, i would like to do boneless, skinless breasts so how would i adjust for those?
Maya | Wholesome Yum
0Hi Amanda, You probably can but it would be less crispy. I haven’t tested to say how long, but I’d estimate about 20 to 30 minutes at 400 degrees F, for drumsticks. For chicken breasts, I like them quick at a high temp – 16 to 18 minutes at 450 – and assume that would also work if breading them this way.
Jane
0If you don’t have an air fryer (which I don’t) can this be done in a fan forced oven?
Thank you, I enjoy your recipes very much.
Jane
Maya | Wholesome Yum
0Hi Jane, Yes, you can, but it turns out more crispy in an air fryer. Also, the time for a regular oven may take longer than the air fryer.
Meagen Brosius
0I love finding great air fryer recipes. This came out SO great and the whole family loves it!
Sha
0I don’t eat pork so, what can I substitute for the pork rinds? Also, will the recipe work in a regular oven as well?
Maya | Wholesome Yum
0Hi Sha, You could try more almond flour instead, but it will be significantly less crispy than using pork rinds.
Judy
0Hi Maya. I don’t have an air fryer. Could this recipe be adapted to either frying the chicken in a skillet or baking it in a regular oven? I do have a pressure cooker but I really don’t know if you can fry chicken in it. Thanks!
Maya | Wholesome Yum
0Hi Judy, The skillet would not cook it all the way through easily. You could bake it, but it would be less crispy than the air fryer. I don’t recommend a pressure cooker for foods that you’re trying to get crispy like this.
Judy
0Ok. Thank you so much!
Suzanne
0Can you make this in a regular oven? What’s the baking temperature for US?
Maya | Wholesome Yum
0Hi Suzanne, You can, but it’s less crispy than an air fryer. You can set the same temperature as the instructions for the air fryer.
Pam
0I live on a fixed income and can’t afford an air fryer. Can this be made in the oven? I do love your recipes.
Maya | Wholesome Yum
0Hi Pam, Yes, you can. It doesn’t get as crispy as it would in an air fryer, but is still good!