Southern Fried Chicken Recipe (Low Carb and Gluten Free) (2024)

FAQs

What is a gluten-free substitute for flour when frying? ›

And if you're willing to go with a three part breading instead of a batter, you can use rice flour, egg, and (rice or corn) cereal crumbs. A tremendous gluten-free replacement for all-purpose flour in the fried fish batter would be a combination of almond and rice flour.

Fried chicken can be part of a healthy keto diet as long as you prepare it right, substituting high-carb ingredients with healthy fat and low-carb alternatives. These primarily include breading and cooking oil. As much as possible, avoid consuming take-out fried chicken unless you remove the breading before eating it.

Gluten free flour works REALLY well as a coating for deep fried items. Professional chefs often say gluten free flours produce better flour than wheat flour, and I have to say I fully agree. The final batter is crispy, golden and moreish.

Brown rice flour is about as close to a 1:1 substitute for all-purpose flour as it gets since it provides structure and a “wheat-like” flavor.

Gluten-free chefs swear by millet flour for breading pan fried meats and fish. It adds a light, almost sweet flavor and crumbly texture to foods, and is full of protein!

KFC. Although KFC is renowned for the Colonel's crispy fried chicken, its batter unfortunately adds 8-11 net carbs for just one medium-sized piece. That being said, KFC can still be a keto-friendly spot to hit up when ordering Kentucky grilled chicken.

In a large large or shallow bowl, make breading mixture by combining protein powder, baking powder, salt and remaining spice mix. Work with only enough chicken that will fit in your fry pot at one time. Dip one piece of chicken in the buttermilk wash to completely coat. Then place in breading mixture.

Cornstarch Is the Secret to the Crispiest Fried Chicken

So how exactly does it work? When paired with all-purpose flour, cornstarch helps prevent gluten development, which makes the flour coating crispier, and absorb moisture (from the frying and the chicken), which also means a crispier coating.

Bisquick makes a great breading mix. Simply season it with salt and pepper and use it wherever you'd use flour or other breadings to coat foods before frying for a crispy, tasty crust. Try this recipe for Easy Tasty Fried Chicken or this oven-baked fried chicken.

Here are the ABC's of gluten free frying:

The best types of fat for frying are oils with a high smoke point (the temperature at which the oil starts to smoke when it is heated up) and a high proportion of simple, unsaturated fatty acids such as palm kernel oil, peanut oil, sunflower oil or clarified butter.

What is the healthiest flour for frying? ›

Cooks often prefer frying with rice flour because it has a finer grain than wheat flour, resulting in a delicate, crispy crust. It also absorbs less oil. However brown rice flour has the same properties and texture, but since it's a whole grain, it's a healthier option than ordinary rice flour.

Can I Use Plain Flour Instead of Cornflour to Coat Chicken? Absolutely! Plain flour creates a thicker coating and can yield a crunchier crust compared to cornflour when frying chicken.

Flours like quinoa, rice, almond, coconut, or sorghum can also be the base for delicious baked goods but generally cannot be substituted one-for-one in recipes written for all-purpose flour. Instead, look for recipes that have been tested and call for these or other gluten-free flours outright.