Keto KFC chicken

Keto KFC Chicken


Print Recipe Pin Recipe Rate Recipe
Using a trusty old favourite Thermomix KFC Chicken recipe we've replaced the plain flour with whey protein powder and converted this to make this KFC chicken recipe keto, low carb friendly and so delicious!
Serve with our free low carb keto wraps and mayo recipe for a delicious KFC wrap!
** Original recipe inspiration from


For the KFC spice mix

  • 2 tbsp salt
  • 1 tbsp black pepper omit or use less if desired
  • 2 tbsp onion flakes
  • 1 tbsp dried garlic
  • 1 tbsp dried rosemary
  • 1/2 tbsp dried basil
  • 1/2 tbsp sweet / mild paprika
  • 1/2 tbsp dried oregano
  • 1/2 tbsp yellow mustard seeds
  • 1/2 tbsp dried thyme

For coating

  • 1 tbsp KFC spice mix
  • 3 tbsp Pure Unflavoured Whey Protein Isolate
  • 1 whole egg

Protein or vegetable to coat for example

  • 300 g Use tenderloins, breast, wings, fish pieces etc. this recipe is enough for 4 chicken tenderloins or 2 large breasts gently pounded to make them a little thinner and even.
  • 6 tbs oil for frying ghee, refined coconut oil, light olive oil or lard


Loving this recipe?

For the spice mix

  • Blend all spices together 20 seconds / speed 10 / mc on, or use a bullet blender or processor and process until the mixture resembles a fine powder
  • Scrape down and repeat
  • Move to a jar, store for up to 6 months in the pantry

To coat and fry

  • Combine 1 tablespoon KFC Spice mix from the jar to 3 tablespoons whey protein powder and mix together well in a bowl
  • Gently whisk the egg in a separate bowl
  • Cut chicken into strips, leave whole, cut into nugget size or smaller for kid friendly bite sized pieces. You can also use mince.
  • Dip chicken in egg wash then dip in spice mix to coat on each side
  • Shallow fry until golden and cooked on medium/high heat using ghee, lard or light and mild olive oil. If you find the crumb sticks to the pan, add more oil and more heat

*if you want a milder flavour, use 1/2 tablespoon spice mix to 3 tablespoons whey protein powder

    * add chipotle powder, cayenne pepper or chilli powder to make this hot n spicy!

      The best part of this recipe is you can keep this spice mix in the jar, just add the protein powder when you're ready to use it for a quick weeknight meal - double the spice mix too if you want a larger stash!

      • If you don't have unflavoured whey protein powder you can use crushed pork rinds or almond meal.


      Voula's KFC nuggets 

      3 chicken breasts
      1 heaped tsp bicarbonate soda
      1 heaped tablespoon on psyllium husks
      Cut your chicken breast into pieces and place in thermomix speed 8 for 10 seconds (I did this in 3 seperate batches to not overcrowd the thermomix)
      Add salt, pepper, bicarb soda, and psyllium husk (used this as a binder as I had no egg, alternatively use 1 egg if you need to)
      Mix it all together (it’s going to be sticky but that’s ok ?)
      Wrap and put in the fridge for an hour
      Wet your hands and roll into shape
      Once everything is roller place onto a tray and pop into the freezer for 25 to 30 minutes.. you need to do this so they don’t fall apart)
      You can dip in egg and the KfC seasoning, or iff egg free just dip into spice mix and fry on a low heat until cooked through
      This made just under 40 nuggets
      keto kfc nuggets

      keto kfc nuggets

      Tried this recipe?Mention @thermofoodieandthechef or tag #lchfthermofoodies!

      For more recipe inspiration and a like minded supportive community, join our FACEBOOK GROUP

      You can also check out our COOKBOOKS here.

      You can download our FREE 7 day mealplan here 

      14 comments on “Keto KFC Chicken

      Deanne says:

      5 stars
      Loved this. Delicious! Kids loved it too!so good with the low carb wraps, lettuce, tomato, cheese and home made mayo

      Sarah says:

      5 stars
      Thank you, thank you, thank you!! Seriously love this recipe! It didn’t quite taste like KFC chicken to me, but similar enough to quench that fast food craving.

      Vivien Gearin says:

      4 stars
      Let’s KFC very tasty love it am yet to get mine looking as good as yours mine cook a little darker but still tastes fantastic with or without a sauce hot or cold well done

      Tameka says:

      5 stars
      Absolutely delicious, a new family favourite

      TS says:

      5 stars
      Ladies – this is a brilliant recipe ! So smart using protein powder, the coating comes out so crispy and delicious. The flavour is perfect. We have been making every week. Thank you

      John fortune says:


      Don Schuldes says:

      Made this in my breville oven air with a little ghee drizzled on top of the chicken pieces and man-oh-man it was delish!

      Thermo Foodie and The Chef says:

      Yummm! so glad you liked it!

      James says:

      5 stars
      Wow. It looks like KFC chicken for real. Just put it in a nice wrap or packaging and your good to go and I will definitely cook this for my friends who working in one of the best restaurants docklands. I’m sure they will love this.

      Thermo Foodie and The Chef says:

      So glad you liked it, im sure your friend will too!

      Allie says:

      5 stars
      Can i use whey protein isolate powder instead? Are they interchangeable in recipes?

      Thermo Foodie and The Chef says:

      Yes thats perfect (and what we really meant to say 😉

      Jem says:

      5 stars
      Absolutely loved this! Tastes like the real thing, will add a little less salt next time and remember to cook it as I coat it. Otherwise 10/10 here . Gobbled up by carb loving people

      Majnu shisha says:

      We love chicken. Hopefully, we have added this to our food menu.

      Leave a Reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating