Low Carb Crack Fried Chicken (Gluten-Free, Grain-Free, Keto-Friendly)

If you’re searching for the ultimate low carb fried chicken recipe—one that actually tastes like the real deal and delivers that crunch without the carbs—this is it. This Low Carb Crack Fried Chicken is crispy, tender, and exploding with flavor. It doesn’t just mimic classic fried chicken... it beats it.

This recipe is made with boneless chicken thighs, a custom spice blend, and a gluten-free, grain-free breading that crisps up like magic in hot oil. No air fryer shortcuts, no flavor sacrificed. If you thought fried chicken was off the table while eating low carb, prepare to have your mind blown.

Why This Low Carb Fried Chicken Works

There are lots of "low carb fried chicken" recipes out there that fall short—too soggy, too eggy, or just plain bland. This one delivers every time:

• Crispy, crunchy breading that mimics real flour-based fried chicken

• Flavor-packed: smoky, savory, and just the right amount of spice

• Juicy interior thanks to dark meat chicken thighs

• Completely gluten-free and grain-free

• No weird aftertaste (we skip the almond flour and coconut flour entirely)

Whether you’re keto, low carb, gluten-free, or just craving a better-for-you version of your fast food favorite, this recipe will change the game.

Let’s cover a few IMPORTANT things before we jump into the recipe.

1. NO SUBSTITUTIONS unless I state them below!! Please make sure to read those. Don’t message me asking if you can sub almond or coconut flour -- the answer is no. :)

2. This is NOT an air fryer recipe! This is a special occasion, indulgent, and real deal Holyfield fried chicken. Don’t try to make it healthier. IF you are wanting a healthier air fryer recipe for crispy chicken, I have TWO recipes like that in my new cookbook, The Ultimate Keto Cookbook, which is releasing in April (make sure you pre-order it for the best price AND a bonus eBook!). But THIS recipe? This one is meant to be an indulgent treat. When using the air fryer, only a little bit of oil is used and in order for this breading to get super crispy, it needs to be submerged in hot bubbling oil. If you try to stick this in your air fryer you will end up with DRY FLOUR all over your chicken and trust me, no one wants to eat that.

3. If you don’t have a deep fryer that regulates the oil temperature (I don’t either, so don’t worry if you don’t own one), then PLEASE order an instant read thermometer like this one before attempting this recipe. The oil temperature is VERY important. Lower carb flours are comprised mostly of fiber and if the oil is too hot the fiber will quickly burn. I use a lower temperature than most fried chicken calls for, but I promise it cooks through all the way and is perfect. But, DO NOT do this without an instant read thermometer. This is the one I use. It works great.

4. If you don’t have a deep fryer, using a cast iron pot or a Dutch oven is a fabulous option. I find using a tall pot versus a frying pan makes all the difference in keeping the oil from splattering. While Le Creuset and Staub are the be all end all in high-end cookware, if you don’t have a fancy pot THAT IS OK! There are lots of “knock offs” that work just as well. For example, Cuisinart has decent pots. The primary difference is the number of layers of enamel used to coat them. The more affordable pots have fewer layers of enamel and therefore don’t typically last as many years. But, they are still a solid purchase and will perform in a similar manner! I personally used the Staub Perfect Pan for frying this chicken. I didn't have any splatters of oil, it held the temperature I wanted through the whole process, and it was the perfect size.

Ingredients Breakdown

For the Chicken:

• 3 lbs boneless chicken thighs (about 12 thighs)

For the Spice Blend (split in half):

• 2 tbsp Himalayan salt

• 2 tbsp smoked paprika

• 1 tbsp garlic powder

• 2 tsp black pepper

• 1 1/2 tsp dried oregano

• 1/8 to 1/4 tsp cayenne pepper (optional, for heat)

For the Breading:

• 1 1/2 cups lupin flour (Lupina or Lodi brand recommended)

• 3/4 cup garbanzo bean flour (aka chickpea flour)

• 1 tbsp double acting baking powder

• 1/2 tsp xanthan gum or guar gum

• 1 tbsp chili powder

• Remaining half of the spice blend

For Dredging:

• 5 egg whites, whisked until frothy

For Frying:

• High-heat neutral oil (e.g., avocado oil, refined coconut oil, peanut oil)

How to Make Low Carb Fried Chicken

Step 1: Prep the Oil

Pour several inches of oil into a deep fryer or a tall, heavy-bottomed pot or Dutch oven. Heat over medium until the oil reaches 250°F to 265°F.

Pro Tip: Use an instant-read thermometer to monitor oil temperature! This is essential. Low carb flours burn easily if the oil is too hot.

Step 2: Spice the Chicken

1. In a small bowl, mix together all the spices.

2. Cut chicken thighs in half.

3. Place chicken in a large bowl and massage in half the spice blend.

Step 3: Prepare the Breading Stations

1. In one bowl, combine the lupin flour, garbanzo bean flour, baking powder, xanthan gum, chili powder, and remaining spice blend.

2. In another bowl, whisk egg whites until frothy.

Step 4: Bread the Chicken

1. Start with a dry-wet-dry method:

   • First, coat chicken in the dry breading mix.

   • Next, dunk into egg whites.

   • Finish with a second coating of the dry mix.

2. Place on a baking sheet and repeat until all chicken is coated.

Optional: Let breaded chicken sit for 10 minutes before frying. If any moisture seeps through, dust with extra dry mix if available.

Step 5: Fry the Chicken

1. Working in batches, gently lower chicken pieces into the hot oil.

2. Fry for 8 to 12 minutes, turning occasionally. Chicken is done when it reaches 170°F internally.

3. Transfer to a paper towel-lined tray to cool slightly before serving.

Equipment Tips for Best Results

• No deep fryer? Use a heavy Dutch oven or cast iron pot.

• Skip the air fryer: This breading needs to be submerged in hot oil for the signature crispy finish.

• Instant-read thermometer: Non-negotiable! It ensures your oil stays in the safe zone for frying.

Substitutions & Variations

• Can I use chicken breast? Yes, but thighs stay juicier and are less likely to dry out.

• Can I use a whole egg instead of egg whites? You can, but the whites help the breading stick better without making it too dense.

• Is almond or coconut flour okay? No. Neither will work here. Stick to lupin and garbanzo for the right texture and taste.

How to Store & Reheat

• Fridge: Store leftovers in an airtight container for up to 5 days.

• Reheat: Use an air fryer or oven at 375°F until heated through and re-crisped. Avoid microwaving—it will ruin the texture.

• Freeze: We don’t recommend freezing this one—best fresh or refrigerated.

FAQs

What does lupin flour taste like?
It’s neutral and slightly nutty. In this recipe, it adds crispness without the strong flavors of almond or coconut flour.

Is this recipe keto?
Yes! It’s low carb, high fat, and gluten-free.

Can I make this dairy-free?
There’s no dairy in this recipe as written.

What oil is best for frying low carb chicken?
Avocado oil or refined coconut oil work well. Vegetable or Canola oil is another classic choice.

Can I make this in the air fryer?
No. This specific breading will not crisp properly in the air fryer—it requires full submersion.

Why This Recipe is Worth It

This isn’t a weeknight shortcut chicken recipe. It’s an indulgent, restaurant-style dish designed for those moments when you just want real fried chicken—but need it to work with your gluten-free, low-carb lifestyle.

It’s satisfying. It’s crave-worthy. It’s made to impress.

So go all-in on this one. Break out the Dutch oven, grab your thermometer, and make a batch of the best low carb fried chicken you’ve ever had.

Looking for More?

If you love this recipe, you’ll want to check out more exclusive low carb comfort foods inside Club Angell. From grain-free mac & cheese to air-fried chicken nuggets that actually work, it’s the spot for all things gluten-free, allergy-friendly, and flavor-forward.

#LowCarbFriedChicken #KetoComfortFood #GrainFreeRecipes #BakingAngell #ClubAngell #GlutenFreeCravings #LupinFlourChicken

Low Carb Crack Fried Chicken!

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Yield: 3 Lbs Fried Chicken

Author: Brittany Angell

Prep time: 20 MinCook time: 20 MinTotal time: 40 Min

Ingredients

• 3 Lbs of Boneless Chicken Thighs (About 12 thighs)

Spice Blend (Half is used for the raw chicken and the half for the breading)

• 2 Tbsp Himalayan Salt
• 2 Tbsp Smoked Paprika
• 1 Tbsp Garlic Powder
• 2 Tsp Black Pepper
• 1 1/2 Tsp Dried Oregano
• 1/8-1/4 Tsp Cayenne (optional)

Breading

• 1 1/2 Cups Lupin Flour (I like Lupina Brand and Lodi Brand)
• 3/4 Cup Garbanzo Bean Flour
• 1 Tbsp Double Acting Baking Powder
• 1/2 Tsp Xanthan Gum or Guar Gum
• 1 Tbsp Chili Powder
• 1/2 of the Spice Blend from Above
• 5 Egg Whites, whisked
• Oil of Choice for frying (Must be high heat stable)

Instructions

1. Pour your oil into the pot you will be using to fry the chicken and turn heat on to about medium. If using a deep fryer, begin to preheat now. You will need your pot to have several inches of oil in depth and the oil needs to end up right around 250-265 degrees F.
2. Make the spice blend in a small bowl and set aside.
3. Cut your chicken thighs in half and place them in a bowl. Add 1/2 of the spice mixture (the amount doesn’t have to be exact, it’s ok to just eyeball it). Massage the spice blend all over the chicken thighs until completely coated and set aside.
4. In another bowl, whisk together all of the breading ingredients EXCEPT THE EGG WHITES and set aside. In a separate bowl, whisk the egg whites.
5. To bread the chicken, you’re going to follow a dry, wet, dry process. First, place the chicken in the dry flour breading mix and coat fully. Second, place the chicken in the egg whites and coat fully. Third, place the chicken back into the breading mix. Place the breaded chicken on a baking tray and then repeat with the remaining chicken.
6. When all the chicken pieces are coated, let it sit for about 10 minutes. During this time you may notice juices from the egg white starts to seep through the breading a little. If you happen have leftover dry breading mix, you can toss the chicken back in that one last time.
7. Time to fry! Do this in batches so that you don’t overcrowd the pan. After you add each batch of chicken, note that the frying temperature may drop a bit. I like to cover the pot for a few minutes to help bring the temperature back up. The chicken will need to fry between 8-12 minutes, depending on your oil temperature and the size of the thighs. Be sure to gently turn the chicken once or twice. You’ll know the chicken is done when it reaches at least 170 degrees internally. You can check by removing the chicken and sticking your instant read thermometer in the thickest part. If it needs more time just place the chicken back into the hot oil.
8. When done, remove the chicken from the oil and place on a plate or tray lined with paper towels. Serve immediately. Can be stored in the fridge for up to 5 days. For best results reheat leftovers in an air fryer or the oven before serving.