Keto Chicken and Waffles

Keto Chicken and Waffles

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 Waffles

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.
keto chicken and waffle

Keto Chicken and Waffles

A Southern classic turned keto by using unflavored whey protein powder mixed with herbs and spices for the fried chicken and almond flour based waffles for a delicious low carb keto friendly meal.
5 from 1 vote
Prep Time: 20 minutes
Cook Time: 25 minutes
Marination: 30 minutes
Total Time: 1 hour 15 minutes
Course: Breakfast
Cuisine: American
Keyword: keto chicken & waffles, keto chicken and waffles, keto chicken and waffles recipe, keto fried chicken and waffles, keto friendly chicken and waffles
Servings: 4
Calories: 813.3kcal
Net Carbs: 8.1g

Ingredients

Marinade

Keto Waffle

Fried Chicken

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.
    marinade mix ingredients
  • Then add 1 tsp yogurt
    Add yogurt marinade mix
  • Mix well
    marinade mix pre chicken
  • Then add 1 lbs boneless chicken thighs (4-5 thighs) and mix well
    Marinade mix add chicken
  • 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.
    waffle dry ingredients
  • Then add 2 eggs and 6 tbsp of melted butter.
    keto waffle mix butter and eggs
  • Mix well into keto waffle batter.
    keto waffle batter
  • Then place batter on waffle maker and cook each waffle for about 3-4 minutes.
    Batter on waffle maker
  • This recipe makes about four 4 inch waffles.
    keto waffle

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.
    Keto Chicken waffle Dry ingredients covering
  • Mix well. . Then add 1/2 tsp salt (adjust to taste) and mix well.
    add salt
  • Then evenly coat each chicken thigh with protein powder mix.
    coat keto chicken
  • Then once coated, put piece directly into deep fryer.
  • Repeat for all 4 pieces.
    Keto chicken deep fried

Chicken and Waffles

  • Serve each fried chicken piece with waffle and use keto syrup of choice.
    keto chicken and waffle

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

Calories: 813.3kcal | Carbohydrates: 12.2g | Protein: 38.2g | Fat: 71.9g | Saturated Fat: 38g | Cholesterol: 243.4mg | Sodium: 946.5mg | Potassium: 255.5mg | Fiber: 4.1g | Sugar: 2.9g | Vitamin A: 1870.7IU | Vitamin C: 3.6mg | Calcium: 289.7mg | Iron: 4.3mg | Net Carbs: 8.1g
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Check out this keto fried chicken nuggets with spices that are close to KFC.

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