Keto Crispy Pork Rind Crusted Chicken Strips Recipe

Keto Crispy Pork Rind Crusted Chicken Strips: A Crunchy, Flavorful Delight

Hey there, fellow food lovers! If you’re someone who loves crispy chicken strips but wants to keep it keto-friendly, then you’re going to love this recipe. I’m about to share my secret for making Keto Crispy Pork Rind Crusted Chicken Strips. These chicken strips are perfectly crunchy on the outside, tender on the inside, and packed with flavor. Best of all? They’re low-carb, gluten-free, and an absolute hit with anyone following a keto or low-carb lifestyle.

I love making these when I’m craving something crispy and indulgent but want to avoid the carbs and unhealthy oils that come with deep-fried foods. With the help of pork rinds, these chicken strips get a deliciously crispy crust that mimics the texture of breading without all the carbs. It’s like having the best of both worlds: the crispy, fried texture you crave, but without the guilt!

Let’s get into the recipe, and I’m sure these Keto Crispy Pork Rind Crusted Chicken Strips will become one of your go-to keto-friendly meals!

Keto Crispy Pork Rind Crusted Chicken Strips Recipe

Preparation Time: 15 minutes

Cooking Time: 20-25 minutes

Total Time: 40 minutes

Yield: 4 servings

Ingredients:

For the Chicken Strips:

• 2 large chicken breasts (boneless, skinless)
• 1 1/2 cups pork rinds (crushed into fine crumbs)
• 1/4 cup grated Parmesan cheese (for added flavor)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 large eggs (beaten)
• 2 tbsp heavy cream (or coconut milk for dairy-free)
• 1 tbsp olive oil or avocado oil (for frying)

For the Dipping Sauce (optional):

• 1/4 cup sugar-free ketchup
• 1 tbsp Dijon mustard
• 1 tbsp hot sauce (optional for a spicy kick)

Instructions:

Step 1: Prepare the Chicken

Start by slicing the chicken breasts into strips, about 1 inch wide. If you want them extra crispy, you can slightly flatten the strips with a meat mallet. This helps them cook evenly and gives you more surface area for that delicious crispy crust.

Step 2: Prepare the Pork Rind Coating

In a shallow bowl or plate, combine the crushed pork rinds, grated Parmesan cheese, garlic powder, onion powder, smoked paprika, dried thyme, salt, and black pepper. Mix everything together so that the seasonings are evenly distributed throughout the pork rind crumbs. This will be your crispy coating.

Step 3: Prepare the Egg Wash

In another shallow bowl, beat the eggs and add the heavy cream (or coconut milk for a dairy-free version). This mixture will help the pork rind crumbs stick to the chicken strips and give them that golden, crispy texture when fried.

Step 4: Coat the Chicken

Dip each chicken strip into the egg wash, making sure it's fully coated. Then, immediately transfer the strip to the pork rind mixture, pressing down gently to ensure the coating sticks well. Repeat this process with all the chicken strips.

Step 5: Fry the Chicken Strips

In a large skillet, heat the olive oil (or avocado oil) over medium heat. Once the oil is hot, carefully add the chicken strips to the pan. Don’t overcrowd the pan—cook in batches if necessary to ensure each strip gets crispy. Fry the chicken strips for about 4-5 minutes per side or until they are golden brown and cooked through. You can use a meat thermometer to check that the internal temperature has reached 165°F (74°C).

Step 6: Drain and Serve

Once the chicken strips are cooked, place them on a plate lined with paper towels to drain any excess oil. Serve immediately with your favorite dipping sauce.

For a delicious keto dipping sauce, mix together some sugar-free ketchup, Dijon mustard, and a bit of hot sauce if you like a little heat.

Nutritional Information (Per Serving)

• Calories: 320
• Fat: 20g
• Protein: 35g
• Carbohydrates: 3g
• Fiber: 1g
• Net Carbs: 2g
• Sugar: 0g

Macro Breakdown:

• Fat: The pork rinds and olive oil provide healthy fats, which are essential on a keto diet. Fat helps keep you satisfied and fuels your body throughout the day.
• Protein: The chicken strips offer a great source of lean protein, helping to build and repair muscles while keeping you feeling full.
• Carbs: With just 2g of net carbs per serving, these crispy chicken strips are a fantastic low-carb option. Most of the carbs come from the pork rinds and seasonings, but they’re minimal and won’t affect your ketosis.

Keto Notes:

These Keto Crispy Pork Rind Crusted Chicken Strips are a perfect fit for anyone following a ketogenic or low-carb lifestyle. Pork rinds are a fantastic keto-friendly alternative to breadcrumbs because they are low in carbs and high in protein and fat. The Parmesan cheese and seasoning mix adds extra flavor without adding unnecessary carbs.

To make sure your meal stays fully keto, be cautious about the dipping sauce. Traditional ketchup often contains added sugars, so I’ve suggested a sugar-free version that’s perfect for dipping while keeping your carbs in check.

Additional Tips:

1. Use an Air Fryer: If you prefer a slightly healthier method, you can cook these chicken strips in an air fryer. Simply spray the strips with a little oil and cook at 375°F for about 10-12 minutes, flipping halfway through.
2. Don’t Overcrowd the Pan: If you’re frying the strips, it’s important not to overcrowd the pan. This ensures each chicken strip gets crispy and doesn’t get soggy.
3. Rest After Frying: Let the chicken rest for a minute or two after frying to allow the juices to redistribute inside, keeping them moist and tender.

Nutritional Benefits:

1. High in Protein: These chicken strips are an excellent source of lean protein, which is essential for muscle repair, growth, and overall health.
2. Low in Carbs: With only 2g of net carbs per serving, these chicken strips are a great way to enjoy a crunchy, satisfying meal while staying within your daily carb limits on a keto diet.
3. Healthy Fats: The use of healthy fats from olive oil and pork rinds helps keep you full longer and provides your body with the energy it needs to stay in ketosis.
4. Packed with Flavor: The combination of spices and the pork rind crust adds a ton of flavor without any unnecessary carbs or additives.

Tips & Variations:

• Spicy Chicken Strips: Add some cayenne pepper or chili powder to the seasoning mix for a spicy kick. You can adjust the level of heat based on your preference.
• Different Dipping Sauces: If you want to mix things up, try making a creamy ranch dip or a garlic aioli as a dipping sauce. Both are keto-friendly and pair perfectly with these chicken strips.
• Make It Family-Friendly: These chicken strips are great for the whole family. Serve them with a side of roasted veggies or a simple salad for a complete meal.
• Bake Instead of Fry: If you prefer baking over frying, you can bake these chicken strips in a preheated oven at 400°F for about 15-20 minutes, flipping halfway through.

Common FAQs:

Can I use regular breadcrumbs instead of pork rinds?

If you're not following a keto diet, you can definitely substitute regular breadcrumbs, but that will change the carb count significantly. Pork rinds are a keto-friendly alternative that keeps these chicken strips low in carbs.

Can I freeze these chicken strips?

Yes! These crispy chicken strips freeze really well. Once fried, allow them to cool entirely, then arrange them in a single layer on a baking sheet and freeze. Once frozen, transfer them to a freezer-safe bag. Reheat in the oven or air fryer when you're ready to eat.

Is it possible to substitute chicken thighs for chicken breasts?

Absolutely! Chicken thighs are an excellent choice if you like dark meat. Simply ensure you modify the cooking duration since chicken thighs might need extra time to cook completely

Friendly Ending:

And there you have it—Keto Crispy Pork Rind Crusted Chicken Strips! These strips are crunchy, flavorful, and absolutely perfect for anyone on a keto diet. Whether you’re craving a crispy snack, a main dish, or a meal that the whole family will love, these chicken strips are a winner.

They’re so easy to make, packed with protein, and low in carbs—what’s not to love? I hope you give this recipe a try and enjoy these crispy chicken strips as much as I do. Happy cooking, and stay keto-licious! 🍗