This pickle-brined keto fried chicken is crispy and light, with tender, flavorful meat. If you skip the pickle brine it will still taste fantastic. The texture rivals—if not bests—any Southern fried chicken you’ve had.
This keto fried chicken might be my favorite keto recipe so far. I’ve made many keto dishes, and this one stands out for its simple, satisfying flavor and texture.
The coating is light and crisp while the chicken remains juicy. This recipe makes staying low-carb easy and enjoyable. When I crave something indulgent without the carbs, this is the dish I reach for. Other reliable keto dinners I like include Keto Chicken and Dumplings, Crispy Baked Lemon Pepper Wings, and Instant Pot Mississippi Pot Roast. For special occasions I often make an easy boneless prime rib.
Is fried chicken okay on keto?
Yes — but you’ll need to swap traditional breading ingredients. All-purpose flour and most standard breadings are too high in carbs. Finely crushed pork rinds are a common low-carb alternative and work well here. Almond or coconut flour can be used but they don’t always crisp the way I prefer.
I discovered whey protein isolate as a breading and now use it frequently. I was skeptical at first, but it creates a very light, crisp crust that I prefer even when I’m not watching carbs. The coating is thin but crunchy and doesn’t overpower the chicken. I use boneless, skinless chicken thighs for this recipe: they cook quickly, stay juicy, and pair nicely with a lighter coating. This recipe also offers a pork-rind-free option if you want to avoid that ingredient.
The idea to brine the chicken in pickle juice came after thinking about keto-friendly flavors. Pickle brining is not new, but pickle juice is a natural fit for keto recipes and gives the chicken a subtle tang that complements the crust.
How long do you brine chicken in pickle juice?
I recommend brining the chicken for 8–24 hours. I prefer 24 hours for a more pronounced pickle flavor, but if you want a milder taste start with 8 hours. If you’re not a fan of pickles you can skip the brine altogether—both ways yield excellent fried chicken. Try both to see which you prefer.
Ingredients in keto fried chicken
- boneless, skinless chicken thighs
- pickle juice
- eggs
- mayo
- Dijon mustard
- salt and pepper
- whey protein isolate (or finely crushed pork rinds)
- avocado oil
How to make keto fried chicken
Making this keto fried chicken is straightforward. I use boneless, skinless thighs, but you can use bone-in thighs or breasts with skin if you prefer; cooking times and presentation will vary slightly. Boneless thighs are my recommendation because they cook faster and stay juicy.
After brining, drain the pickle juice and pat the chicken dry. You can cut each thigh into 2–3 pieces if you like smaller portions. Prepare a dredging mixture by whisking together beaten eggs, mayo, Dijon mustard, salt, and pepper. Coat each piece of chicken in the egg mixture, then dredge in whey protein isolate or crushed pork rinds. Heat avocado oil (or another high smoke-point oil) in a deep skillet until shimmering, then fry the chicken until both sides are golden and the meat is cooked through, turning once. Drain on paper towels and serve warm.
Serve with your favorite low-carb sauce—garlic mustard aioli or a homemade ranch are both excellent choices.
Pickle-Brined Keto Fried Chicken
6 servings
10 minutes
20 minutes
30 minutes
This pickle-brined keto fried chicken is crispy with tender, flavorful chicken. Skip the pickle brine and it will still taste amazing.
Ingredients
- 3 lb chicken thighs, boneless and skinless
- 2 cups pickle juice, from a jar of pickles
- 2 large eggs, beaten
- 1 heaping tablespoon mayo
- 1 teaspoon Dijon mustard
- ½ teaspoon coarse salt
- ¼ teaspoon freshly ground black pepper
- 1–2 cups whey protein isolate (or 1–2 cups finely crushed pork rinds)
- 2 cups avocado oil
Instructions
- Place the chicken in a large resealable bag and pour in the pickle juice. Refrigerate and marinate 8–24 hours, depending on desired pickle flavor.
- Drain and discard the pickle juice. Pat the chicken dry and, if desired, cut each thigh into 2–3 pieces.
- Whisk together eggs, mayo, Dijon mustard, salt, and pepper. Toss the chicken in the mixture until fully coated.
- Heat oil in a large, deep skillet until shimmering. Dredge each piece in whey protein isolate or crushed pork rinds, then fry until both sides are golden and the chicken is cooked through, turning once.
- Drain on paper towels and serve with your preferred low-carb sauce, such as garlic mustard aioli or ranch.
Nutrition Information:
Amount Per Serving:
Calories: 453
Saturated Fat: 3g
Cholesterol: 281mg
Sodium: 1669mg
Carbohydrates: 7g
Fiber: 1g
Protein: 53g