Keto Fitness Club
Disclaimer: The version of this recipe that uses gluten is not clean keto.
Using vital wheat gluten: Makes 4 portions - each portion contains:
371 Calories / 3.7g Carbs / 59.9g Protein / 12.7g Fat
Macros do not include the oil absorbed whilst frying.
600g Chicken Breast
60g Ground Almonds (this recipe works better if the almonds are very fine - just blitz them in a nutri-bullet to do this)
2 tsp Baking Powder
2 Large Eggs
1/4 tsp Salt
200ml Sparkling Water
Cooking Coconut Oil or Lard, for frying
For southern-fried, use 1 heaped tsp Smoked Paprika, 1 tsp Garlic Powder, 1 tsp Dried Thyme & 1 tsp Onion Powder.
For a Chinese-style batter, add 1/2 tsp Ginger Powder, 1 tsp Garlic Powder, and 1 tsp Five-Spice Powder
In a mixing bowl add the salt, ground almonds, 60g of the vital wheat gluten (or all of the egg white powder), and the baking powder. Mix together. Add your seasonings if you wish here too.
Add the eggs, sparkling water and whisk well. Set aside for 10 minutes. The batter should be reasonably gloopy to ensure it sticks to the chicken.
Start your deep fat fryer heating to 180°C or heat your pan of oil now.
Chop your chicken up into even sized pieces. I got 8 good sized pieces per breast.
Coat lightly using the rest of the vital wheat gluten on a plate before dipping into your batter. Allow the excess to drain before placing gently into your hot oil.
Once the batter is a good colour, flip the pieces over to ensure both sides evenly cooked.
Cook until chicken is 83°C inside which should be about 5-7 minutes. Make sure chicken is fully cooked before eating.
Drain the chicken pieces before eating.
If you don't have enough oil to deep fry, shallow fry the pieces long enough for the batter to set and turn golden. You will need to flip the pieces part way through to ensure they're golden all over.
We then place the chicken in the air fryer, and air fried for 10 minutes at 190°C to ensure the chicken was at 83°C inside. This also dries the batter a bit and gives you a nice crunch as well!
You can add seasonings to taste, I added a heaped tsp of smoked paprika, a tsp of garlic powder, and a tsp of onion powder and got something close to southern fried!
Nutrition per serving
Calories 371, Carbs (net) 3.7 grams, Protein 59.9 grams, Fat 12.7 grams