This keto Southern fried chicken is the real deal — properly fried, golden, and crunchy — just made with low carb, gluten free ingredients. It’s coated in a seasoned blend of coconut flour and almond flour, which gives you a crisp exterior without traditional flour.
This recipe includes three cooking options: frying, baking, and air frying. Frying delivers the most authentic Southern-style texture and flavor, while baking and air frying offer lighter, more hands-off alternatives depending on your preferences.
The updated coating uses a half-and-half mix of coconut flour and almond flour. Coconut flour alone can brown too quickly, while almond flour helps mellow that out and creates a more balanced crust. The combination gives you better texture, better color, and a coating that holds up well during frying.
If you’re frying, oil temperature matters here. Keeping the oil at a moderate heat is key so the flours don’t burn before the chicken is cooked through. You’re looking for steady bubbling and even browning — not aggressive sizzling. Taking your time pays off and gets you a juicy interior and golden exterior instead of a burnt crust and possibly raw meat in the middle.
For baking or air frying, the coating will be lighter but still flavorful. Both methods work best when the chicken is spaced out and flipped partway through cooking to encourage even browning. It’s a solid option for easier cleanup or when frying just isn’t happening that day.
Whether you fry or bake it, this is a practical, satisfying way to enjoy Southern-style fried chicken on a low carb or gluten free diet — without pretending baked chicken is the same thing as fried.
This recipe is featured in the Week 4 Keto Low Carb 7 Day Menu Plan
Southern Fried Chicken Tips & FAQ
Is this chicken actually fried?
Yes. Frying is the primary and most authentic method, and it produces the best texture and flavor. Baking and air fryer options are included for convenience, but frying gives the crispiest, most traditional result.
Why use both coconut flour and almond flour?
Coconut flour alone can brown too quickly and burn before the chicken is cooked through. Almond flour helps balance the coating, improving both color and texture. The combination creates a more even, forgiving crust. That said, if you have a nut allergy the recipe works with all coconut flour.
What oil temperature works best for frying?
Moderate heat is key. The oil should bubble steadily when the chicken is added, but not aggressively. Oil that’s too hot can cause the coating to burn before the chicken reaches a safe internal temperature.
Can I use the air fryer instead?
Yes. The air fryer works well for a lighter option with less oil. While it won’t fully replicate deep-fried texture, it still produces flavorful, crisp chicken when sprayed lightly with oil and cooked at the proper temperature.
Can I bake this instead of frying?
Yes. Baking is a good alternative if you prefer a hands-off method. Using a rack and flipping the chicken halfway through helps promote even browning.
How do I know when the chicken is done?
The safest way is to use a meat thermometer — the internal temperature should reach 165°F. If you don’t have one, cut into the thickest piece and make sure the meat is no longer pink.
What’s the best way to reheat leftovers?
Reheat in the oven or air fryer to help restore crispness. Microwaving works but will soften the coating.
Cooking Method Notes
- Frying: Best flavor and texture
- Air Fryer: Crisp, lighter option with minimal oil
- Baking: Easiest cleanup, mild crunch
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Keto Southern Fried Chicken (Low Carb & Gluten Free)
- Total Time: 0 hours
- Yield: 6 servings 1x
- Diet: Diabetic
Description
This keto Southern fried chicken uses a seasoned blend of coconut flour and almond flour for a crisp, flavorful coating without traditional flour. Includes frying, baking, and air fryer options, with frying offering the most authentic Southern-style result.
Ingredients
- 5lbs chicken leg quarters
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 cup coconut flour
- 1/2 cup almond flour
- 2 tablespoons avocado oil for the pan
Instructions
- In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika.
- Using your hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate for at least 2 hours or overnight.
- To prepare: Add the coconut flour to the seasoned chicken and toss well to coat.
- Heat oil about 2 inches deep in a large, heavy bottomed pan (cast iron is ideal or use a deep fryer if you have one) to 375 degrees (F). Add chicken in batches. Don’t overcrowd the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
- Test with a meat thermometer to ensure that the internal temperature of the meat reaches 165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before serving.
To bake instead of fry:
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Preheat oven to 425°F. Line a baking sheet with parchment paper or foil and place a wire rack on top if you have one (this helps with airflow and browning).
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Arrange the coated chicken pieces on the rack or baking sheet, leaving space between each piece.
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Lightly spray or brush the chicken with oil to encourage browning.
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Bake for 35–45 minutes, flipping halfway through, until the coating is golden and the internal temperature reaches 165°F.
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For extra browning, you can finish under the broiler for 1–2 minutes, watching closely to prevent burning.
Note: The baked version will be lighter and less crisp than frying, but still very flavorful.
Air Fryer Instructions (Optional)
To air fry instead of fry:
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Preheat air fryer to 380°F.
-
Lightly spray the air fryer basket with oil.
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Arrange the coated chicken in a single layer, leaving space between pieces. Work in batches if needed.
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Lightly spray the tops of the chicken with oil.
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Air fry for 18–22 minutes, flipping halfway through, until golden and the internal temperature reaches 165°F.
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For darker color, increase the temperature to 400°F for the final 2–3 minutes if needed.
Air frying produces a crisp exterior, though it won’t fully replicate deep-fried texture.
Notes
Cooking note: Because the coating uses coconut flour and almond flour, moderate heat is important. Too high a temperature can cause the coating to brown too quickly before the chicken is fully cooked.
- Prep Time: 10 minutes plus marinating time
- Cook Time: 30 minutes
- Category: keto dinner recipes
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 thigh+1 drumstick
- Calories: 425
- Fat: 32g fat
- Carbohydrates: 1g net
- Protein: 34g
Cara M. says
What about an egg wash on this? Dust in coconut flour, dip in egg, and then re-dip in coconut flour. It would raise the carb count slightly – but would give more of the “breading” too. I made your recipe last night – it was great, but I personally would want more breading. :)
Mellissa Sevigny says
Definitely Cara – go for it!
Geri says
We use the pork rind crumbs to coat everything. Sometimes add grated cheese to it. Fries up so nice. I think it taste the best. Breaded fish and breaded pork chops are wonderful.
Mellissa Sevigny says
Cheese adds flavor and helps glue the coating together which is why I love using it in breading (though not this one), but I have yet to try pork rinds! Everybody raves about it though so I really need to give it a try soon! Thanks for sharing!
Christine Castaneda says
This Southern Fried Chicken was AWESOME!! My only problem is I didn’t whip out the deep fryer, lol, so needless to say, my floor was slippery, haha. My son LOVED it too! Thanks!!
LindaCC says
Ok… got really serious about this fried chicken. I have been intending to replace my cast iron skillets that I lost in an out of state move several years ago. When I saw this chicken I knew it just had to be fried in cast iron. So, I researched and landed on a 13 1/4 in skillet. Big and heavy. I took several days seasoning it several times and finally today I FRIED CHICKEN….
It is amazing. My husband who turns his nose up to anything that might taste “diet” absolutely raved about it. He says this is a winner, winner chicken dinner!!!
Thanks Melissa for the great recipe.
Mellissa Sevigny says
You are so right Linda – cast iron is definitely the way to go for frying chicken! So glad your husband liked it too – thanks for taking the time to let me know! :)
LindaCC says
So, getting ready to make this great looking chicken. Have been looking for “non hydrogenated lard”. What do you use to fry it in?
Mellissa Sevigny says
If you’re careful with the temperature you can use coconut oil, also grapeseed oil or peanut oil works. I shallow fry mine and turn it halfway through – it uses less oil that way and less gets wasted! Enjoy!
Mellissa Sevigny says
Bacon as crumbs – love it! They do it with pork rinds so I don’t see why not. My main concern with frying is that it might not adhere well, though the egg would help. Baking might be the way to go in that case. Either way, sounds like some experimenting is in order! Thanks for the great ideas, I’ll let you know what happens if I try it out! :)
Lisa says
I am ashamed to say I used to let my kids eat Kentucky Fried Chicken. Now my son has type 1 diabetes, so all crap food is now banned. He will be so excited when I make this recipe for him! I cook your recipes all the time, and I know they are all healthy because my son has perfect blood glucose levels. No doctor or diabetes educator or dietitian ever told him to eat a low carb diet, and I figured it out for myself. Finding all your yummy recipes has been a lifesaver. Family and friends think a low carb grain free diet must be so restrictive – until they see what I cook. I even did a low carb Christmas party, and none of the guests even knew the difference. One little girl guest saw my dessert table and said “Look at all the sugar!” So funny – there was very little sugar in my desserts!
Keep giving us your recipes. They have made such a difference to my life.
Mellissa Sevigny says
Awww, thanks so much for sharing that Lisa! I’m thrilled that my recipes are helping your son’s blood sugar stay in control! Also that you are spreading the news that low carb can be delicious and satisfying, as opposed to restrictive! I wish more people realized that and got on the road to better health through low carb and grain free eating! I’ll keep providing the recipes – you keep making them for family and friends, and maybe together we can help more people ditch the sugar and carbs! :)
Stephen says
Just as a side note: the Chipotle Avocado Mac and Cheese doesn’t seem to link anywhere – nor could i find it on the website – which makes me sad – I miss Mac and Cheese
@Malainie OMG pork rinds sounds AWESOME as a coating, definitely going to do that up.
Mellissa Sevigny says
I tried to fix the link Stephen and it just wouldn’t work no matter what I tried so I had to delete it. Thanks for letting me know – you might be able to find it on her site thenewlywednotebook. I did see the recipe and it uses brown rice pasta – sounds delicious though!
Terri B says
Can’t wait to try this! Loved the video. Would like to see more. I think you should post the whole thing. Let me see how that chicken fries up :)
Mellissa Sevigny says
Thanks Terri – the rest of the video is pretty boring – no talking and just shots of the food. But I’ll be hopefully posting some videos along with future posts with some tutorials,etc. so stay tuned! :)
Malainie says
Melissa, an alternative to coconut flour as a coating, is pork rinds, ground up and made into crumbs in your blender.
Mellissa Sevigny says
I’ve heard of that Melainie but never tried it! I’m going to give it a go soon and see how it measures up to the coconut flour coating – thanks!