Keto KFC chicken

Keto KFC Chicken


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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


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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!

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      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 


      36 comments on “Keto KFC Chicken

      Emma says:

      5 stars
      Yummo! Big hit with the kids!

      JC Anderson says:

      5 stars
      So tasty! Make extra.
      Kids demolished it!

      Hollie McDonald says:

      5 stars
      Omg this chicken is amazing! I swear I would rather eat this than actual KFC! It keeps the chicken juicy and tender and is just a easy delicious recipe. A big big hit with everyone in our house

      Joshua says:

      5 stars
      KFC chicken- made this on the weekend along with the Keto wraps absolutely delicious and simple to do

      Brooke says:

      5 stars
      Used almond meal in place of whey. Delicious!

      Sarah says:

      5 stars
      So delicious! Everyone in my house loves this recipe and it’s nice for me to finally find a ‘cheat meal’ that’s not going to raise my blood sugars (type 1 diabetic). Thank you so much for your amazing recipes x

      Fran Robertson says:

      5 stars
      Very easy to do and so tasty! Used it on chicken wings for “footy nibbles” – everybody loved it!

      Emma says:

      5 stars
      Huge hit with family! Very yummy and super easy for a mid week dinner when you have the spice mix in a jar ready to go. Thanks for another amazing recipe

      Mary Jarvie says:

      Fantastic even put some on the pork cracking – best ever !!

      Elise says:

      Amazing! So easy, loved by everyone, delicious and no nasties

      Rebecca says:

      5 stars
      Great flavours, a massive hit with the family… this will become a weekly dinner meal… thanks for all your great recipes

      Robin says:

      5 stars
      So tasty and easy. Just my sort of meal

      Glen carter says:

      5 stars
      OMG wow this chicken is the shit lol wrapped in a cauliflower wrap with lettuce tomato and mayo is amazing my new go to. Keep up the good work chef

      Tanya Halse says:

      5 stars
      This is so tasty! I love that we can now have low carb KFC that tastes just like the real thing! Thank you Thermo Foodie and the Chef xx

      Lyn lear says:

      Absolutely beautiful, kitchen smelt divine. Great work chefs.

      Anna Dent says:

      5 stars
      I never let my kids eat KFC (because it’s gross) so they were super happy when I cooked this! I love that I can make the spice mix ahead of time and just add the protein powder. It’s definitely a go to recipe ?

      Rachael Nicholas says:

      5 stars
      I love this recipe. Easy, tasty and kid friendly too. The mix (without the whey) freezes well. I keep a stock pile handy for when I am lost with inspo or feeling lazy. Works great with chicken both fillets and bones as well as other proteins.

      Bre says:

      5 stars
      This is hands down the only fake away KFC I’ll make forever. It kills all over the real thing and it’s not fill of junk. I love that you can make up so much of the spice mix and just mix with the whey powder as you need. As a family of 8, time savers are a big thing for us so it cuts down future prep time immensely. Whether or not you are following the Keto way of eating or not, this will be a firm family favourite!

      Rhonda says:

      5 stars
      These are seriously sooooooo yummy and replace the ingredient-laden tenders I used to buy from the frozen section at the supermarket. I am so happy that I made a double batch of the seasoning!! Thanks for an incredibly tasty recipe xx

      Yvonne says:

      5 stars
      I had this on fish tonight. Brillant taste sensation and so easy to make, you have to try this.

      Mia says:

      5 stars
      A tasty quick and easy recipe. Great to coat chicken strips and eat with lettuce, tomato and mayonnaise in an Lchf wrap. Highly recommend you try it. I used Isopure WPI. Put my seasoning mix into a ziplock sandwich bag. Dipped the chicken into egg wash then dropped into bag and shook. I chose to pan fry in lard collected from making crackling in my airfryer.

      Leanne says:

      5 stars
      A delicious recipe which definitely tastes like KFC, but so much better. Quick to prepare and cook, it can be eaten hot or cold in wraps or with salad.
      Highly recommend trying this.

      Deanne says:

      5 stars
      Amazing! Loved by the whole family. So simple and easy and delicious

      Lyn says:

      This is an amazing recipe! The whole family loves it. Perfect with the World’s Best Mayo from the 1st book

      Liz G says:

      Mmmmmm so yummy. Made a big jar of the spices to make dinner quickly. Thanks for this. Teenager approved & cooked.

      Carol-Anne says:

      My Son said this was by far the closest recipe to the real thing and to make it again … … thumbs up here

      Kirsty says:

      5 stars
      So good!! I love having spice mixes on hand for quick dinners, and this will definitely become a regular in my house!

      Louise says:

      5 stars
      This is a big hit in our house, everyone loved it and it will definitely become a regular, yum!

      Shane says:

      5 stars
      Tastes awesome on lamb cutlets as well as chicken!

      Thermo Foodie and The Chef says:

      Oh BRILLIANT thank you! i havent tried it on lamb yet!

      Jackie says:

      5 stars
      Amazing spice mix! A regular in our house, so close to the real deal 🙂

      Seentha says:

      Can I use this recipe with air fryer ? I’ve read somewhere that the whey isolate protein coating will not crisp up unless they are fried with oil Can someone please let me know if you’ve tried this recipe with AF? Thanks.

      Thermo Foodie and The Chef says:

      if you give it a little spray with oil it will work in the air fryer

      Nicole K says:

      Do you think you could use Unflavored collagen powder instead of protein powder ? Similar texture.

      Sherrie says:

      Can someone point me in the direction for the nutrition facts? I need the serving size, calories, fat, net carbs, and protein to log into my app.

      Thermo Foodie and The Chef says:

      Hi Sherrie, sorry im not sure why they arent showing up, ill look into this and make sure they are posted, however the carbs are extremely low i can tell you that much!

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