KFC style healthy low carb chicken

KFC style healthy low carb chicken

Start your weekend with this healthy KFC style chicken. This recipe doesn’t need any extra fat to get the crispy and delicious texture of a regular fried chicken. It’s low carb, gluten free and a perfect option for those who want a treat without cheating on their diet.

KFC has been a part of my early years at university, as a young broke student with 0 cooking skills. I enjoyed it so much that I didn’t want to give up on it when I decided to get healthier, you know, for health reasons. Although, sometimes I still go for a crispy fried amazing chicken, I enjoy preparing a way healthier version at home.

With only a few steps, this healthy KFC style chicken is very easy to do. The star ingredients in this recipe are the coconut flour and the shredded coconut. I love the coconut version, you get the crisp of a regular fried chicken but low carb. It’s gluten free and keto friendly. Perfect, right?

Although making this recipe is as easy as pie, I do have a few tips to give you:

  • Use an airfryer for this recipe. The chicken gets so much crispier. Although an oven also works perfectly fine.
  • Mix both separately, the shredded coconut and the coconut flour with the spices before you put them on the chicken.
  • In this case you have 2 options: the #superfit option (remove the chicken skin); and the #healthyish option (leave the chicken skin on). With the skin on, the final result will get much crispier. I’ll leave it to your own choice.

Now we’re ready to start with the recipe:

Ingredients (2 serving):

  • 2 chicken legs
  • 1 cup of shredded coconut
  • 1/3 cup of coconut flour
  • 3 eggs
  • Salt and pepper
  • Spices: paprika powder, garlic powder, oregano
KFC style healthy low carb chicken

Instructions

  1. Cut the chicken legs into 2 pieces, resulting in one drumstick and one thigh. This is the step when you decide if you want to remove the skin (again, I’ll leave it to your own choice).
  2. Stir the eggs into a bowl and mix until smooth.
  3. Grab another bowl and add the shredded coconut with the spices. Mix till the spices have blended with the coconut.
  4. In a third bowl, add the coconut flour with the spices as well. Mix till the spices have blended with the flour.
  5. Grab the chicken pieces and dip them one by one into the coconut flour, the egg mix and the shredded coconut. In this order.
  6. Option nr 1: Preheat the oven at max temperature for 5 minutes. Then set it at 200ºC (392°F) place the chicken and bake for 45 minutes. Depending on the size of the legs you should add or take out 5 minutes of baking time.
  7. Option nr 2: Place the chicken into the airfryer and set it at 160ºC (320°F). Cook for 35 minutes. Depending on the size of the legs you should add or take out 5 minutes.

Done! time to enjoy! I served this chicken with sweet potato fries (airfryed) and zucchini slices (also airfryed). But you can choose any side dish of your preference.

Let me know how you liked this recipe in the comments below, and don’t forget to mention it on social media if you tried it.

Below you’ll find the nutritional values of this recipe.

KFC STYLE HEALTHY LOW CARB CHICKEN

Course Main Course
Keyword Healthy KFC style chicken
Prep Time 15 minutes
Cook Time 45 minutes
Servings 2
Calories 458kcal

Equipment

  • Oven/ Airfryer

Ingredients

  • eggs
  • 1 cup shredded coconut
  • 1/3 cup coconut flour
  • 2 chicken legs
  • Salt and pepper
  • Spices: paprika powder, garlic powder, oregano)

Instructions

  • Cut the chicken legs into 2 pieces resulting in one drumstick and one thigh. This is the step when you decide if you want to remove the skin (again, I’ll leave it to your own choice).
  • Stir the egg mix into a bowl and mix until smooth.
  • Grab another bowl and add the shredded coconut with the spices. Mix till the spices have blended with the coconut.
  • In a third bowl, add the coconut flour with the spices as well. Mix till the spices have blended with the flour.
  • Grab the chicken pieces and dip them one by one into the coconut flour, the egg mix and the shredded coconut. In this order.
  • Option nr 1: Preheat the oven at max temperature for 5 minutes. Then set it at 200ºC (392°F) and place the chicken. Bake for 45 minutes. Depending on the size of the legs you should add or take out 5 minutes.
  • Option nr 2: Place the egg into the airfryer and set it at 160ºC (320°F). Cook for 35 minutes. Depending on the size of the legs you should add or take out 5 minutes of baking time.
  • Done! time to enjoy! I served this chicken with sweet potato fries (airfryed) and zucchini slices (also airfryed). But you can choose any side dish of your preference.
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