Breaded Chicken

Keto recipe

Breaded Chicken

The chicken is much tender than prepared the traditional "breaded" way. Note: if you want to add an extra "zing", take the pan out of the oven, drop a spoonful of marinara sauce or just plain crushed tomatoes on each piece and spread it with the spoon to cover the whole piece leaving about 1/4" from the edges free of tomatoes; sprinkle a dash of crushed basil on each piece, and top with a spoonful of shredded cheese. Put back in the oven for an extra 5-7 minutes. Serve warm.

  • 40 min
  • 4 servings
  • 0 g net carbs per serving
Per serving110 kcal
Net carbs0 g
Protein14 g
Fat6 g

Macros split: 0% net carbs · 49% protein · 51% fat

What you’ll need

Ingredients

For 4 servings

  • Chicken Thigh (Skin Not Eaten)4 medium thigh (yield after cooking, bone and skin removed; 52g)
  • Garlic Powder1 tsp
  • Salt1 tsp
  • Traditional Fried Pork Skins1 pieces

Step by step

Method

  1. Remove skin and bone from chicken thigh. Beat the meat with a meat beater until about 1/3" thick. If piece gets too wide to handle, cut it in two and continue beating to the desired thickness.

  2. Put the pork skins in a zip lock bag and close the bag carefully so there wouldn't be much air left in it. With a rolling pin, crush the pork skins until they resemble breadcrumbs. Add the garlic powder and salt to the pork rinds, close the bag and shake well.

  3. Line a baking pan with aluminum foil and spray lightly with cooking spray. Take a piece of chicken, put it in the zip lock bag with the crushed pork skins, making sure it's not folded, close the bag, then holding on one corner shake so the meat will be covered in the pork skin crumbs. Place on baking pan. Repeat with the remaining pieces of chicken.

  4. Bake at 400 °F (205 °C) for 20-30 minutes or until pork skin crumbs are dark golden (depending on the oven). Do not overcook. To verify if meat is done, poke with a fork - if the juice runs clear not pink, it's done.

  5. Serve warm with a side dish of your choice. Can be kept in the fridge and nuked when needed.

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Part of a plan

Found in 2 meal plans

Easy keto for beginners · High protein keto

Coconut Flour WrapCoconut Flour Wrap26 kcal · 0.8 g net carbs per servingBaked OatsBaked Oats557 kcal · 5.2 g net carbs per servingLemon Garlic MushroomsLemon Garlic Mushrooms119 kcal · 4.5 g net carbs per serving

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