High Protein Keto Fried Chicken Meal Prep

Recipe Details

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 4 servings

Ingredients

• 4 chicken thighs (bone-in, skin-on)
• 1 cup almond flour
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon cayenne pepper (optional for heat)
• 1/4 cup olive oil (for frying)

Instructions

1. Begin by preheating your oven to 400°F (200°C). This will ensure your chicken cooks evenly and becomes perfectly crispy.
2. In a shallow dish, combine the almond flour, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, black pepper, and cayenne pepper. Mix well to create your coating.
3. In another bowl, whisk the eggs until well beaten. This will act as the adhesive for the coating.
4. Take each chicken thigh and dip it into the egg mixture, allowing any excess to drip off. Then, coat it thoroughly in the almond flour mixture, pressing firmly to ensure it adheres well.
5. In a large oven-safe skillet, heat the olive oil over medium-high heat. Once hot, carefully add the coated chicken thighs skin-side down.
6. Fry the chicken for about 5-7 minutes until the skin is golden brown and crispy. Flip the chicken and cook for another 5 minutes on the other side.
7. After both sides are browned, transfer the skillet to the preheated oven. Bake the chicken for an additional 20-25 minutes or until the internal temperature reaches 165°F (75°C).
8. Once cooked, remove the chicken from the oven and let it rest for a few minutes before serving. This resting period allows the juices to redistribute, keeping the chicken moist.
9. For meal prep, allow the chicken to cool completely before storing it in airtight containers. It can be kept in the refrigerator for up to 4 days or frozen for longer storage.

Why Choose High Protein Keto Fried Chicken?

This high protein keto fried chicken is more than just a meal; it’s a wholesome experience. The use of almond flour and Parmesan cheese provides a crunchy texture without the carbs found in traditional breadcrumbs. Each bite is packed with protein, making it a great choice for those who are active or looking to build muscle.

Moreover, this recipe is versatile. Feel free to experiment with different spices to suit your taste. If you prefer a milder flavor, you can skip the cayenne pepper or reduce the amount of paprika. On the other hand, if you love spicy food, increase the cayenne for an extra kick!

Pairing Suggestions

To complete your meal prep, consider pairing the fried chicken with keto-friendly sides. A fresh green salad with avocado, cherry tomatoes, and a light vinaigrette makes for a perfect complement. You could also prepare roasted vegetables such as zucchini, broccoli, or cauliflower, which are low in carbs and high in nutrients.

Another great option is to serve the chicken with a homemade dipping sauce. A simple garlic aioli made with mayonnaise, minced garlic, and lemon juice can elevate your meal even further while keeping it keto-friendly.

Storing and Reheating

For meal prep enthusiasts, knowing how to store and reheat your fried chicken is essential. After cooking, let the chicken cool down to room temperature before placing it in airtight containers. Store in the refrigerator for up to four days. If you want to keep it longer, freezing is a great option. Wrap each piece in foil or parchment paper, then place them in a freezer-safe container.

When it comes to reheating, the best method is to use an oven or air fryer. Preheat the oven to 375°F (190°C) and place the chicken on a baking sheet. Heat for about 15-20 minutes, or until warmed through and crispy again. If using an air fryer, cook at 350°F (175°C) for about 10 minutes, checking to ensure it doesn’t dry out.

FAQs

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts, but thighs tend to be juicier and more flavorful. Adjust the cooking time as chicken breasts may cook faster.

Is this recipe gluten-free?

Absolutely! This high protein keto fried chicken is gluten-free as it uses almond flour instead of traditional breadcrumbs.

Can I bake the chicken instead of frying it?

You can bake the chicken, but it may not be as crispy. To do this, place the coated chicken on a baking sheet lined with parchment paper and bake at 400°F (200°C) for 35-40 minutes, flipping halfway through.

What can I substitute for almond flour?

If you’re allergic to almonds or prefer not to use almond flour, you can try coconut flour. However, keep in mind that coconut flour is more absorbent, so you may need to adjust the amount used.

Final Thoughts

This high protein keto fried chicken meal prep is an excellent addition to your weekly menu. Not only does it satisfy cravings, but it also aligns perfectly with keto dietary guidelines. Remember to experiment with your favorite spices and sides to keep your meal prep exciting.

Don’t forget to share your creations and tag your friends who need to try this delicious recipe. Meal prepping has never been easier or tastier!