Gluten Free/Low Carb Fried Chicken (3.30 net carbs) I’ve Done It!

The past couple of weeks this has been my main focus. To create gluten free / low carb fried chicken that’s also keto friendly and I’ve finally done it!

I started out with Natasha Newton’s Fried Chicken recipe in Southern Keto on page 182. Read my post here, it wasn’t for me. I wanted more of a Kentucky Fried Chicken texture. Honestly, very hard to do gluten free! So many low carb recipes use corn flakes in their batter. They’re not gluten free so that wasn’t an option. When I started down this journey I didn’t like the texture or the flavor. Then I got the texture to what I liked and next was the flavor. This seasoning is key! If you’re in the Dallas area this seasoning can be purchased at Central Market. (FYI I’m not an affiliate of Kent Rathbun this seasoning is just AMAZING!)

I used Tyson’s boneless, skinless chicken thighs for this recipe that I found at Target. These little chicken thighs were perfect for this recipe and I loved that they were boneless. There were six chicken thighs in a package so I doubled the batter and egg wash recipe. Brine the chicken in six cups of water and two Tablespoons of salt for thirty minutes. This made the chicken extra juicy! I know some people recommend brining chicken in pickle juice but I haven’t tried that one yet.

For the batter mixture you’re going to use:

  • Half cup of unflavored Whey Protein Powder. I’ve been using this one since it has zero carbs.
  • Half cup of finely ground plain pork rinds.
  • Half cup of grated Parmesan cheese.
  • One teaspoon of granulated Swerve
  • One Tablespoon of Kent Rathbun Steak & Chop Garlic Salt

For the egg wash mixture you’re going to use:

I used a medium stock pot so that the oil would hit the side of the pot instead of me! Pour 3″ of cooking oil in pot and heat until thermometer reads 350 degrees. While you’re waiting for the oil to heat combine all of the batter ingredients in a medium sized bowl and set aside ( I used a small whisk to get all ingredients well combined). Then take another medium sized bowl and combine egg wash mixture, use a fork to mix until well combined.

Once the oil has reached 350 degrees you’re ready to begin! Take one chicken thigh and dip it in egg wash then flip over. Next take the chicken thigh and dip in breading and flip over until it’s evenly coated. Repeat these two steps. Then put in hot oil. Wait two minutes then take silicone tongs and flip chicken over. Do this every two minutes for six – eight minutes. So three to four flips. Watch the color of the batter you’ll know when it’s done. Once the chicken is nice and golden take it out of oil using your silicone tongs and place on a platter lined with a paper towel. Let chicken rest for ten minutes. Repeat these steps with the remaining chicken. Internal chicken temperature should be 165 degrees or hotter. i found by using smaller pieces of chicken they didn’t need to cook as long and the breading was more golden rather that black!

As I said since there were six pieces of chicken so I was able to use three pieces of chicken in the batter and egg wash but by the time I was done with the three pieces the batter was almost out. You could definitely get four pieces of chicken lightly coated. After three thighs I cleaned the bowls out and made a new egg wash and batter mixture. This worked perfectly for the six pieces of chicken and gave them a good coating of “breading”.

Gluten Free / Low Carb / Keto Fried Chicken

Gluten Free / Low Carb / Keto Fried Chicken

Yield: 4
Author: Kelly Cantu Dees
Prep time: 30 MinCook time: 30 MinInactive time: 10 MinTotal time: 1 H & 10 M
Gluten Free / Low Carb Fried Chicken that’s also Keto Friendly.


Breading Ingredients
  • 1/2 cup Whey Protein Powder (unflavored)
  • 1/2 cup Pork Rinds (finely crushed)
  • 1/2 cup Parmesan cheese 
  • 1 Tablespoon Garlic Salt (Ken Rathbun Steak and Chop Seasoning)
  • 1 Teaspoon Swerve
Egg Wash
  • 2 Eggs
  • 1/4 cup Heavy Cream
  • 1/4 cup water
  • 1 teaspoon Frank’s Red Hot Sauce
  • 3 Chicken Thighs (skinless and boneless)


  1. Brine Chicken in 6 cups of water with 2 tablespoons of salt for thirty minutes.
  2. Mix all breading ingredients together in a medium sized bowl.  Set aside.
  3. Mix egg wash ingredients together in a medium bowl.  Set aside. 
  4. Heat 3″ of cooking oil in a stockpot until thermometer reads 350 degrees.
  5. Place one piece of chicken in egg wash then in breading mixture. Repeat.  
  6. Use tongs to place chicken in hot oil.  Flip every two minutes 3-4 times.  
  7. Place paper towels on a platter and then remove chicken from oil and let rest on platter for at least 10 minutes. 

Nutrition Facts



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Did you make this recipe?
Tag @gardensandinteriorsbysuzanne on instagram and hashtag it #CookingwithGIBS

Some Tools To Help With This Recipe:

I’m REALLY proud of this recipe. I’d love to hear your thoughts on this and what you think of the texture? Leave me a message below on what you like or what you didn’t like!

August Book Club Pick Update!

Summer is starting to come to an end so I’ll be announcing our August book club pick next week! Make sure you’re following me on social media (InstagramTikTok and Facebook) as well as signed up on my email list! You never know where I’ll announce it first.

Disclosure: Some of the links included in this blog post are affiliate links, meaning that, at no additional cost to you, I may earn a commission if you click through the link and make a purchase.

One response to “Gluten Free/Low Carb Fried Chicken (3.30 net carbs) I’ve Done It!”

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