Chicken and waffles is a delicious treat of fried chicken combined with waffles for a delicious fusion of sweet and savory. I missed these when I switched to keto. The traditional recipe is carb heavy with the chicken having a carb loaded coating and the waffles made primarily with all purpose flour. I swapped out the flour used in the chicken coating with unflavored whey protein powder. I used almond flour for the waffles and monk fruit sweetener to reduce the carbs.
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Keto Chicken and Waffle Instructions
Chicken Marination
In a bowl add 1 egg, 1 tsp paprika, 1 tsp thyme, 1 tsp cayenne, 1 tsp onion powder, 1 tsp mustard powder, 1 tsp garlic paste, 1 tsp ginger paste, 1 tsp salt and mix well. Then add 1 tsp yogurt and mix well Then add 1 lbs boneless chicken thighs (4-5 thighs) and mix well. Refrigerate for at least 30 minutes
Keto Waffle
Turn on waffle maker. In a bowl mix dry ingredients, 1 cup almond flour, 1 tbsp monk fruit sweetener and 2 tsp baking powder. Then add 2 eggs and 6 tbsp of melted butter and mix well into keto waffle batter. Then place batter on waffle maker and cook each waffle for about 3-4 minutes. This recipe makes about four 4 inch waffles.
Fried Chicken and Coating
Preheat deep fryer to 325°F. Then in a bowl mix 3/4 cup unflavored whey protein powder, 1 tsp thyme, 1 tsp paprika, 1 tsp cayenne pepper, 1 tsp onion powder, 1 tsp mustard powder and 1 tsp black pepper powder. The unflavored whey protein is tasteless, so the spices and herbs are necessary for the coating mix. You can adjust spices to your tastes. Mix well. Then add 1/2 tsp salt (adjust to taste) and mix well. Then evenly coat each chicken thigh with protein powder mix. Once coated, put piece directly into deep fryer and cook at 325°F for about 6-8 minutes. Then repeat for all 4 pieces.
Chicken and Waffles
Serve each fried chicken piece with waffle and use keto syrup of choice.
Notes
- When coating the chicken, it is easier to use tongs as the protein powder gets sticky when using hands. I recommend silicone tongs.
- Method to coat chicken, place on top of protein powder mix in shallow bowl and push down. From top sprinkle protein powder. Flip chicken piece over and repeat until chicken piece is evenly coated.
- Once coated, put immediately into deep fryer as the protein powder soaks up liquid if set aside for too long.
- Make sure deep fryer is set to 325°F and not higher temperature as the protein powder tends to cook fast and want to make sure coating and chicken cook evenly.
- The boneless chicken thighs take about 6-8 minutes to cook. Adjust cooking times based on type of piece/size and if bone-in. If using bone in chicken pieces drop the cooking temperature to 300°F
- Large chicken drumsticks cooked at 300°F should take around 12-14 minutes, Boneless breast pieces cooked at 325°F should be 8-10 minutes, Chicken Thighs with bone in cooked at 325°F should be 14-16 minutes. Breast pieces with bone in cooked at 300°F should be 16-18 minutes.
- The center of the chicken should reach 165°F to be at safe temperature to eat.
Equipment
Ingredients
Marinade
- 1 egg - large
- 1 tsp paprika
- 1 tsp thyme
- 1 tsp cayenne pepper
- 1 tsp onion powder
- 1 tsp mustard powder
- 1 tsp garlic paste
- 1 tsp ginger paste
- 1/2 tsp salt
- 1 tsp yogurt
- 1 lbs chicken - boneless thighs
Keto Waffle
- 1 cup almond flour
- 1 tbsp monk fruit sweetener - – can substitute with keto friendly sweetener of choice
- 2 tsp baking powder
- 2 eggs - large
- 6 tbsp butter - unsalted, melted
Fried Chicken
- 3/4 cup whey protein powder - unflavored
- 1 tsp thyme
- 1 tsp paprika
- 1 tsp cayenne pepper
- 1 tsp onion powder
- 1 tsp mustard powder
- 1 tsp black pepper powder
- 1/2 tsp salt - adjust to taste
- 1/2 cup vegetable oil - Amount of oil depends on type of deep fryer, an estimate of 1/2 cup absorbed into chicken for nutritional information. Can use any oil.
Instructions
Chicken Marination
- In a bowl add 1 egg, 1 tsp paprika, 1 tsp thyme, 1 tsp cayenne, 1 tsp onion powder, 1 tsp mustard powder, 1 tsp garlic paste, 1 tsp ginger paste, 1 tsp salt and mix well.
- Then add 1 tsp yogurt
- Mix well
- Then add 1 lbs boneless chicken thighs (4-5 thighs) and mix well
- Refrigerate for at least 30 minutes
Keto Waffle
- Turn on waffle maker
- In a bowl mix dry ingredients, 1 cup almond flour, 1 tbsp monk fruit sweetener and 2 tsp baking powder.
- Then add 2 eggs and 6 tbsp of melted butter.
- Mix well into keto waffle batter.
- Then place batter on waffle maker and cook each waffle for about 3-4 minutes.
- This recipe makes about four 4 inch waffles.
Fried Chicken and Coating
- Preheat deep fryer to 325°F
- Then in a bowl mix 3/4 cup unflavored whey protein powder, 1 tsp thyme, 1 tsp paprika, 1 tsp cayenne pepper, 1 tsp onion powder, 1 tsp mustard powder and 1 tsp black pepper powder.
- Mix well. . Then add 1/2 tsp salt (adjust to taste) and mix well.
- Then evenly coat each chicken thigh with protein powder mix.
- Then once coated, put piece directly into deep fryer.
- Repeat for all 4 pieces.
Chicken and Waffles
- Serve each fried chicken piece with waffle and use keto syrup of choice.
Notes
- When coating the chicken, it is easier to use tongs as the protein powder gets sticky when using hands. I recommend silicone tongs.
- Method to coat chicken, place on top of protein powder mix in shallow bowl and push down. From top sprinkle protein powder. Flip chicken piece over and repeat until chicken piece is evenly coated.
- Once coated, put immediately into deep fryer as the protein powder soaks up liquid if set aside for too long.
- Make sure deep fryer is set to 325°F and not higher temperature as the protein powder tends to cook fast and want to make sure coating and chicken cook evenly.
- The boneless chicken thighs take about 6-8 minutes to cook. Adjust cooking times based on type of piece/size and if bone-in. If using bone in chicken pieces drop the cooking temperature to 300°F
- Large chicken drumsticks cooked at 300°F should take around 12-14 minutes, Boneless breast pieces cooked at 325°F should be 8-10 minutes, Chicken Thighs with bone in cooked at 325°F should be 14-16 minutes. Breast pieces with bone in cooked at 300°F should be 16-18 minutes.
- The center of the chicken should reach 165°F to be at safe temperature to eat.
Nutrition
Check out this keto fried chicken nuggets with spices that are close to KFC.
Let us know how these keto chicken and waffles came out for you in the comments below.
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