Yes you can have delicious breaded chicken on a low-carb diet.
The secret is to ditch the breadcrumbs and use a combination of parmesan cheese and ground almonds (almond flour).
This recipe is fast and easy, just how I like it. I suggest you make up a big batch of these and store them for small meals throughout the week. (I took some pics of myself making these to guide you through it.)
The following recipe is for about 8 small chicken goujons:
- Raw Chicken Fillets
- Parmesan Cheese
- Almond Flour
- Salt & Pepper to taste
You’ll need 2 bowls and a plate for the food preparation stage. You want to create an assembly line on your kitchen worktop in the following order:
- Raw Fillets
- Bowl of whisked eggs
- Bowl of combined parmesan and almonds (salt & pepper are optional)
- Plate to set your breaded chicken on
- Get 2 eggs and whisk together in a bowl
- Get about 40 grams of parmesan (the powdered kind), and 40 grams of almond flour and place them in your second bowl. Note: You can pick up ground almonds in most supermarkets. Tesco sells it in the ‘cooking’ section. If you can’t pick it up, you can always blend some slivered almonds yourself.
- Now take a chicken strip and dunk it in your egg mix
- Shake off any excess and drop it into your ‘breading mixture’. Roll it around until covered and set it on your plate.
- Repeat the previous step until all strips are coated. You can also add spices to the mix. Below I’ve added just 5 grams of fajita spice mix.
- Ideal: Leave for 10 minutes so that the breading sticks to the chicken better when cooking. It might be a good idea use this 10 minutes to clean up before your partner kicks your ass for leaving the kitchen in a mess 😉
- Put a little oil in a frying pan/skillet and turn to medium hot.
- Now throw on your chicken strips and cook on each side for 3-4 minutes only. Also at this time turn your oven on to 385 F or 190 C and line a baking tray with foil.
- When the chicken is browned on the outside, remove and place in your pre-heated oven.
- Cook for approx. 25 minutes, remove and enjoy!
At about 3 grams of carbohydrate for the entire recipe (0.35g carbs per strip), this breaded chicken is the perfect high protein, low-carb snack for the carb conscious bodybuilder. Salsa makes a great dip with these.
I normally make about double this amount and grab a few from the fridge and heat in the microwave when I need a tasty snack.
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Dude that’s a great recipe! I will definitely be rustling a big batch of those bad boys up this weekend. I like the idea of adding a bit of spice with the fajita mix.
Also nice to see “Tesco” branded stuff! So many of these healthy and “muscle focused” recipes I follow are from America and so use different weights and product brand names – it can require a bit of extra concentration from me to work them out 🙂
I’ll get the hang of it all soon, especially with blog posts like this.
Man, this would make some killer buffalo wings!
Thanks for this awesome recipe, Mark!
Thanks Big Al.
It can be hard to work out those ‘cups’, ‘sticks’ and ‘ounces’ but it’s worth taking the time to convert them. The Americans come up with the best low carb recipes so I’ve just gotten used to converting fast.
No probs Javacody. I’ll have more coming
I’ve done similar with smashed up pork rinds. Mmm. Pork rinds. Do you have those in Ireland?
Great work once again. What country are you from cos i thought you was america? Im confused!!
Yes Javacody, we have pork rinds in Ireland but I can only find the cracklings which is the state they’re in before they get ‘puffed up’. You need the light puffy ones to coat chicken.
@ Gaz, hope that answers your question 😉
sweet not to far from home then but aint Mcmanus scottish?lol? Dont tell me your are scottish! (just to confuse me lol)
Definitely Irish. Make the ‘Mc’ a ‘Mac’ and you’d have a Scot.
Mark, you rock dude! Awesome website and I’m sure the good Karma from helping people is all being paid back to you and then some! Keep it up man!
I really appreciate the gratitude bro.
Marvelous what can be done with a few simple ingredients. I love my almonds and cheese. Love that they go together so well. Keep up the excellent recipes Mark.
Mmmmmm. This sounds delicious.
Do you think that pecans could be used in place of the almonds?
@Dave. I’m not sure, pecans would be a little oilier. I’ve never tried it, give it a whirl!