Keto High-Protein Popeyes-Style Crispy Fried Chicken
Keto Friendly
High Protein
Low Carb
Enjoy all the crunch and flavor of Southern fried chicken without the high-carb flour coating! This homemade version uses almond flour, crushed pork rinds, and delicious spices for a crispy golden crust with juicy, tender chicken inside.
Ingredients
For the chicken
- 2 lbs (900g) skinless chicken drumsticks and thighs
- ½ cup unsweetened buttermilk
- 1 tbsp hot sauce (optional)
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp paprika
For the keto crispy coating
- 1 cup finely crushed pork rinds
- ½ cup almond flour
- ¼ cup unflavored whey protein isolate
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp cayenne pepper
- ½ tsp white pepper
- ½ tsp dried oregano
- ½ tsp black pepper
- ½ tsp salt
For cooking
– 2 tbsp olive oil or avocado oil spray
Instructions
1. Marinate the chicken
Place chicken pieces in a large bowl. Add buttermilk, hot sauce, salt, pepper, and paprika. Mix well until all pieces are coated.
Cover and refrigerate for at least 1 hour or overnight.
2. Prepare the keto coating
In a shallow bowl, combine crushed pork rinds, almond flour, whey protein isolate, paprika, garlic powder, onion powder, cayenne, white pepper, oregano, black pepper, and salt.
Mix thoroughly.
3. Coat the chicken
Remove chicken from the marinade, allowing excess liquid to drip off.
Press each piece firmly into the keto coating, making sure every side is covered.
For extra crunch, gently press additional coating onto the chicken.
4. Rest the coating
Place coated chicken on a wire rack and let it rest for 10 minutes. This helps the coating stick during cooking.
5. Air-fry the chicken
Preheat air fryer to 375°F (190°C).
Lightly spray the chicken with avocado oil.
Arrange chicken in a single layer without overcrowding.
Cook for approximately 25–35 minutes, turning halfway through and spraying lightly again if needed.
Cook until the thickest part reaches 165°F (74°C). Larger pieces may need additional time.
6. Oven-baking alternative
Preheat oven to 400°F (200°C).
Place chicken on a wire rack over a baking sheet. Spray lightly with oil.
Bake for approximately 35–45 minutes, turning once, until golden and fully cooked.
7. Rest and serve
Allow chicken to rest for 5 minutes before serving. Enjoy the crispy coating and juicy chicken!
Nutrition Information
Estimated per serving, based on 4 servings. Actual values vary with chicken cuts and coating quantities.
| Nutrient | Amount |
|---|---|
| Calories | 390 kcal |
| Protein | 45g |
| Total Carbs | 5g |
| Fiber | 2g |
| Net Carbs | 3g |
| Fat | 21g |
Weight-Loss Tips
- Use skinless chicken for a leaner meal.
- Choose lean chicken breast or skinless thighs.
- Use cooking spray instead of pouring oil.
- Keep portions controlled.
- Serve with steamed broccoli, cucumber salad, or cauliflower mash.
- Avoid sugary dipping sauces.
Keto + High-Protein
Prep Time: 15 minutes
Marinating Time: 1 hour
Cook Time: 30–45 minutes
Total Time: Approximately 1 hour 45 minutes
Servings: 4
Perfect for: Keto dinners, high-protein lunches, meal prep, and healthier crispy chicken cravings.
Note: For strict keto, replace the buttermilk with unsweetened almond milk mixed with 1 tablespoon lemon juice, and check the pork rind and protein powder labels for added carbohydrates.
