Easy Keto Oven Fried Chicken
This recipe is designed to teach everyone how to make easy keto oven fried chicken
Servings 8 thighs
Calories 330kcal
Ingredients
- 70 grams (2/3 cup) coconut flour
- 3 large eggs, room temperature
- 200 grams (1 1/3 cups) pork rinds or keto dry breadcrumbs
- 2 oz (1/3 cup) freshly parmesan cheese, grated
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp chili powder
- 2 lbs boneless, skinless chicken thighs
Instructions
- Preheat oven to 400 degrees. Lightly grease a 3-quart casserole dish. Set aside. Sift coconut flour into a wide bowl until there are no lumps. In a separate wide bowl whisk the eggs together until the yolk and the whites are fully combined. Place the pork rinds, grated parmesan and dry seasonings in a food processor.
- Process together until combined and mixture resembles dry breadcrumbs. Spread some of the pork rind mixture over a large plate. Set aside. Place the chicken thighs onto two large plates. Use a tablespoon and sprinkle the coconut flour evenly over all sides of the thighs. Use fingers and spread the flour over the thighs until covered with a light layer of the flour.
- Place the thighs one at a time into the egg mixture and turn to coat the thighs. Lift the thigh out of the egg mixture and allow the excess egg to drip back into the bowl. Transfer the egg coated thigh one at a time to the prepared pork rind filled plate.
- Turn the thigh over until completely coated with the pork rind mixture. Add more of the pork rind mixture to the plate as needed. Use fingers or the back of the spoon and press the coating into the chicken to secure the coating. Transfer te coated thigh to the prepared casserole dish.
- Continue the coating process until all the thighs are coated and in the casserole dish. Leave a little space between each thigh for an even cook. Bake in the preheated oven for 40 minutes or until golden and the internal temperature is at least 165 degrees.
- Remove the cooked chicken from the oven and allow to cool in the pan for at least 5 minutes so the coating can continue to firm up. Serve this warm with the sides of choice,
Notes
For chicken strips variation. Substitute the thighs for 2 lbs. of boneless skinless chicken breast. Cut the thighs into 1/2 inch thick strips. Coat the strips as directed above. Place the strips on a lined baking sheet. Bake at 400 degrees 15 to 20 minutes until golden and no longer pink in the center. Remove from the oven and let sit at least 5 minutes before serving.
Nutrition
Serving: 1thigh | Calories: 330kcal | Carbohydrates: 1g | Protein: 36g | Fat: 18g