Southern Fried Chicken

Fried Chicken (Low Carb)

Southern Fried Chicken

My husband asked me to make “real” skillet-fried chicken for dinner recently, so I caved and gave it a try.  Haven’t been pleased with any of the low-carb fried chicken recipes I’ve tried to date, so I decided to put on my experimenting hat.  You regular readers know how I hate to stand over a hot skillet of grease to fry anything.  I invariably get popped with hot grease and get burned, thus all the oven-fried recipes on my website.

I wasn’t sure what to coat it with, but remembered reading a recipe somewhere on the web for a coating that used whey protein powder, so I decided that would be my foundation ingredient.  To that I added crushed pork rinds for crunch and a touch of oat fiber for a flour-y taste.  BINGO!  The resulting coating was the closest to my old high-carb flour coated chicken I was astounded!  Although I didn’t make any cream gravy with the browned skillet bits, I tasted them and they would have made an excellent batch of gravy had I been in a mood for some gravy.

I’m so pleased with this recipe!!  Great flavor!  Crispy!  Until you try this one, you just won’t believe it tastes just like flour coated chicken!  A winner!!!  And it’s great leftover, cold, right out of the fridge!!  Hubby said this was the best low-carb fried chicken I have cooked in my 5 years of low-carbing! My heretofore popular Oven-Fried Chicken, although very good, is just not the same as classic Southern Fried Chicken, ya know?  Not like my Granny made, at least.  This new recipe is almost exactly like my Granny’s chicken!

In order for this to be suitable for Atkins Induction, you’ll need to omit the oat fiber.  As I can’t know how you cut up your chicken, or what size pieces you tend to eat, I can’t really provide nutritional stats for the entire final meat dish.  Instead, I am providing nutritional info for 1/10 of the coating, as it was just enough to coat 10 pieces of chicken: 2 legs, 2 thighs, 2 wings and 4 pieces of breast as I cut them into halves to speed cooking time.

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3/4 c. plain whey protein

1 c. crushed pork rinds (about 2 oz.)

1 T. oat fiber (omit if on Induction or for gluten-free version)

1 tsp. my Seafood Spice blend (or seasonings of your choice)

½ tsp. onion powder

½ c. Parmesan cheese

1/8 tsp. coarse black pepper

2 large eggs

¼ c. heavy cream

¼ c. water

½-3/4″ deep hot oil (I used palm shortening) in a large 13-14″ skillet

DIRECTIONS:  Measure out and mix all dry ingredients in a paper bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece.   Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken.  Don’t put more than 3 pieces into the bag at a time or they will not coat well.    Heat 3/4″ deep oil over high heat.  Place the pieces closely together.  If you’re creative, you can get an entire chicken in a 14″ skillet.  Repeat the coating process with the remaining pieces of chicken.  I was only able to fry 8 pieces of chicken in my largest skillet at a time, so I saved the wings for last as I knew they would cook quite fast.  Brown the chicken well on one side disturbing as little as possible.  Turn pieces of chicken over carefully to brown the second side.   When brown and done (about 30-40 minutes) remove to paper toweling to drain.  Finish cooking the remaining pieces if you were unable to get them all in your skillet.   Serve at once with your favorite sides.  I served mine with steamed cauliflower I topped with cheese and chives.

NUTRITIONAL INFO:  Makes enough coating for 10 pieces of chicken.  Numbers are for the coating only.  Be sure to add in the info for the chicken piece(s) you eat!  1/10 batch of the coating contains:

113.4 calories

7.26 g  fat

1.72 g  carbs, .53 g  fiber, 1.19 g  NET CARBS

12.8 g  protein

209 mg sodium


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24 comments on “Southern Fried Chicken

  1. I used this batter on an oven baked chicken fried steak and it didn’t stick well at all. I cooked it on baking racks. I previously used your “Peggy’s Chicken Fried Steak” recipe and the breading really stuck. Can you think of any reason this would not have worked well? Thanks!

  2. Made this chicken tonight and it left us speechless it was so good! I also dipped some fresh okra in an egg wash and used the same breading as the chicken and then fried it. It was all so delicious! Thank you for the fabulous recipe!

    • That’s GREAT! So far, everyone that has tried it has reacted this way. I sure was blown away at how close to flour-coated it tasted to us both. so glad you like it. :) I’ll have to try it on okra next time. :)

    • Thanks for that tip, Frank, as other readers will see it. Wish I had a Whole Foods here. Have to drive an hour into Austin to get to the nearest one. :(

    • It really is the essential reason this recipe is unique. It is what gives the coating a flour-y taste, so omitting it would render a fried chicken not quite as good, IMHO. Of course, if you’re allergic or something, well, you have to do what you have to do. That is the “magical” ingredient to this recipe, though.

    • It’s not the same thing, Midge. Netrition carries it on-line in 1# bags. Oat fiber is not only key to the taste of flour in this, it’s virtually carb free. If you sub in ground oats, the carbs go up dramatically and you also don’t get the deducted fiber carbs in the oat fiber my stats reflect. You’d have to totally recalculate your recipe with that simple change. Since a lot of low-carbers use oat fiber in baked goods (and other recipes) you might want to get a bag. It lasts a long time though. :)

    • Some drugstores and grocers carry it in the health food or pharmacy areas. Health food stores have it. Natural Grocers stores carry. I order the best deal on NOW brand on-line. carries it. I buy the 10# mega bag and save, storing it in my chest freezer. :)

      • Yes, GNC, some drugstores, Natural Grocers (if you have one), probably Trader Joes?, and any health food stores. I have still had to order mine consistently on-line at or wherever I can find a good deal on the NOW brand.

    • If you have a deep frier, you can use that set on high. Otherwise, use a big skillet filled with 3/4″ grease, coconut oil or peanut oil. Heat on high heat until it is hot enough that wen you set a tiny bit of coating in it it bubbles nicely.

  3. Coming from someone who just does not like fried chicken, this was awesome. My husband is a huge fried chicken fan and I rarely make it just because I don’t care for it. And, since I am following a low carb diet to keep my diabetes in check, I thought I would give this one a try and surprise my hubby with fried chicken. It was a big hit. It is way better than regular fried chicken and the chicken was really moist. If you didn’t tell anyone, they would never know it was low carb.

    • That’s how WE reacted to this chicken coating, too, Melinda. It really did taste like flour-coated chicken to us. I’m delighted you folks like it! continued success with your low-carbing and low-carb cooking! This program will definitely keep diabetes in check. My hubby is T2 and he needs to be on this even more than I do to lose weight. :)

  4. The recipe looks amazing. I just wanted to check and make sure you actually meant that you fried the chicken for 30-40 minutes. Is that correct? It just seems like a long time…..but obviously whatever you did seemed to turn out amazing.

    • Yes, mine took about 30 minutes to get done. But then fried chicken has ALWAYS taken me that long to get done (even in my pre-low-carb days), sometimes 45 minutes for really large chickens with big thighs and big legs. Those are the pieces that take the longest to cook. I always make sure to put them in the hot grease FIRST.

  5. WOW, Peggy. From the look you would never know this is actually not a heart attack waiting to happen. It looks as good as any fried chicken I have ever seen and your choice of ingredients for the batter is a perfect combination; love the use of chicharones. Very impressive. I’ve bookmarked this one for later use.

        • I’m not sure. I don’t have a good one where I live. Mine only carries supplements and vitamins mostly. If you have a good health food store, call ahead and ask them. Some are willing to order stuff for you, too, but again, mine isn’t, so I order it at

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