This keto Southern fried chicken is the real deal — properly fried, golden, and crunchy — just made with low carb, gluten free ingredients. It’s coated in a seasoned blend of coconut flour and almond flour, which gives you a crisp exterior without traditional flour.
This recipe includes three cooking options: frying, baking, and air frying. Frying delivers the most authentic Southern-style texture and flavor, while baking and air frying offer lighter, more hands-off alternatives depending on your preferences.
The updated coating uses a half-and-half mix of coconut flour and almond flour. Coconut flour alone can brown too quickly, while almond flour helps mellow that out and creates a more balanced crust. The combination gives you better texture, better color, and a coating that holds up well during frying.
If you’re frying, oil temperature matters here. Keeping the oil at a moderate heat is key so the flours don’t burn before the chicken is cooked through. You’re looking for steady bubbling and even browning — not aggressive sizzling. Taking your time pays off and gets you a juicy interior and golden exterior instead of a burnt crust and possibly raw meat in the middle.
For baking or air frying, the coating will be lighter but still flavorful. Both methods work best when the chicken is spaced out and flipped partway through cooking to encourage even browning. It’s a solid option for easier cleanup or when frying just isn’t happening that day.
Whether you fry or bake it, this is a practical, satisfying way to enjoy Southern-style fried chicken on a low carb or gluten free diet — without pretending baked chicken is the same thing as fried.
This recipe is featured in the Week 4 Keto Low Carb 7 Day Menu Plan
Southern Fried Chicken Tips & FAQ
Is this chicken actually fried?
Yes. Frying is the primary and most authentic method, and it produces the best texture and flavor. Baking and air fryer options are included for convenience, but frying gives the crispiest, most traditional result.
Why use both coconut flour and almond flour?
Coconut flour alone can brown too quickly and burn before the chicken is cooked through. Almond flour helps balance the coating, improving both color and texture. The combination creates a more even, forgiving crust. That said, if you have a nut allergy the recipe works with all coconut flour.
What oil temperature works best for frying?
Moderate heat is key. The oil should bubble steadily when the chicken is added, but not aggressively. Oil that’s too hot can cause the coating to burn before the chicken reaches a safe internal temperature.
Can I use the air fryer instead?
Yes. The air fryer works well for a lighter option with less oil. While it won’t fully replicate deep-fried texture, it still produces flavorful, crisp chicken when sprayed lightly with oil and cooked at the proper temperature.
Can I bake this instead of frying?
Yes. Baking is a good alternative if you prefer a hands-off method. Using a rack and flipping the chicken halfway through helps promote even browning.
How do I know when the chicken is done?
The safest way is to use a meat thermometer — the internal temperature should reach 165°F. If you don’t have one, cut into the thickest piece and make sure the meat is no longer pink.
What’s the best way to reheat leftovers?
Reheat in the oven or air fryer to help restore crispness. Microwaving works but will soften the coating.
Cooking Method Notes
- Frying: Best flavor and texture
- Air Fryer: Crisp, lighter option with minimal oil
- Baking: Easiest cleanup, mild crunch
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Keto Southern Fried Chicken (Low Carb & Gluten Free)
- Total Time: 0 hours
- Yield: 6 servings 1x
- Diet: Diabetic
Description
This keto Southern fried chicken uses a seasoned blend of coconut flour and almond flour for a crisp, flavorful coating without traditional flour. Includes frying, baking, and air fryer options, with frying offering the most authentic Southern-style result.
Ingredients
- 5lbs chicken leg quarters
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 cup coconut flour
- 1/2 cup almond flour
- 2 tablespoons avocado oil for the pan
Instructions
- In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika.
- Using your hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate for at least 2 hours or overnight.
- To prepare: Add the coconut flour to the seasoned chicken and toss well to coat.
- Heat oil about 2 inches deep in a large, heavy bottomed pan (cast iron is ideal or use a deep fryer if you have one) to 375 degrees (F). Add chicken in batches. Don’t overcrowd the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
- Test with a meat thermometer to ensure that the internal temperature of the meat reaches 165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before serving.
To bake instead of fry:
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Preheat oven to 425°F. Line a baking sheet with parchment paper or foil and place a wire rack on top if you have one (this helps with airflow and browning).
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Arrange the coated chicken pieces on the rack or baking sheet, leaving space between each piece.
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Lightly spray or brush the chicken with oil to encourage browning.
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Bake for 35–45 minutes, flipping halfway through, until the coating is golden and the internal temperature reaches 165°F.
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For extra browning, you can finish under the broiler for 1–2 minutes, watching closely to prevent burning.
Note: The baked version will be lighter and less crisp than frying, but still very flavorful.
Air Fryer Instructions (Optional)
To air fry instead of fry:
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Preheat air fryer to 380°F.
-
Lightly spray the air fryer basket with oil.
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Arrange the coated chicken in a single layer, leaving space between pieces. Work in batches if needed.
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Lightly spray the tops of the chicken with oil.
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Air fry for 18–22 minutes, flipping halfway through, until golden and the internal temperature reaches 165°F.
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For darker color, increase the temperature to 400°F for the final 2–3 minutes if needed.
Air frying produces a crisp exterior, though it won’t fully replicate deep-fried texture.
Notes
Cooking note: Because the coating uses coconut flour and almond flour, moderate heat is important. Too high a temperature can cause the coating to brown too quickly before the chicken is fully cooked.
- Prep Time: 10 minutes plus marinating time
- Cook Time: 30 minutes
- Category: keto dinner recipes
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 thigh+1 drumstick
- Calories: 425
- Fat: 32g fat
- Carbohydrates: 1g net
- Protein: 34g
Margarita says
I am making this right now, is it okay I used beef tallow, is that still considered clean?
Eydie Hostetler says
This recipe totally ROCKS! I used boneless chicken breasts because that is what I had on hand. They were tender and juicy and tasted just like fried chicken without the heaviness of breading. How ingenious to use coconut flour! I am going to try it next with pork chops. Thank you so much for your, as always, fantastic recipes!!!
Martha says
Made this tonight for dinner…will be making this, or some version of this again very soon! I can easily see chicken wings fried using this method. Hubby loved it!
Thanks so much!
Renee says
I’ve made this recipe twice and am learning from the process. The first time I made this – not sure if it was that I used avocado oil to fry the chicken in, but my family walked in from work and said the house smelled like urine. Weird I know. But my husband tasted it and loved it – go figure. So, the second time I made this, I used coconut oil. They said the house smelled weird, but not of urine this time. I actually think coconut oil tasted better, but that’s just me. Also, I used bone in thighs – because that’s what my husband likes – he just wants one bone to contend with. I will continue to make this and work on getting the stove top temperature just right – as it does seem to take quite awhile to cook and still pink on the inside. A work in progress. Delicious recipe. I am getting there.
Cindy says
I’d love to see this modified for an air fryer
Susan says
Me too!
JoKing says
My fam is big fried chicken fans. I wonder how they’d feel about this. Maybe I should give it a whirl.
davina omisore says
Hi everyone! I’m about to start the SCKC tomorrow and preparing my food today. But I don’t know if I am doing this right. I live in Switzerland and we use kg and not lbs. now I have a scale that measures in lbs and when measuring out 5lbs of chicken that comes up to about 2.2 kg chicken and right now I’m looking at 12 chicken leg quarters. If this is for 6 people then this will be 2 pieces of chicken leg quarters and a lot of chicken …. is this correct or are my conversions wrong? I wish I could take a pic to show how much chicken.
When I google chicken leg quarter I am shown a leg and a thigh joined together. Is this the same as what is meant here or just chicken legs like the pic?
I really don’t want to mess up right from the get go.
Thanks for any feedback!
Davina
Janine K Johnson says
Your conversion is correct. At the very bottom of the recipe it says a serving is 2 pieces, so you’ve got it right. A quarter is a thigh attached to the leg. You are good to go!
Joni L. says
The first time I made this, my husband asked me if I had decided to eat whatever I wanted again. I had to laugh and told him to enjoy, it’s healthy. The next time I made it, I added the sauce from the Sheet Pan Burgers from IBIH as a side dipping sauce.
Jennifer Harmon says
This tasted so good
Tina says
I want to make this but I want gravy with it. I haven’t found a good keto gravy mix I like. Before keto my mom made gravy with chicken drippings
Emily Hunter says
No need for gravy mix. Heavy cream, butter, and some arrow root flour. If it’s too thick add some chicken broth