How To Make High-Protein Fried Chicken
Fried chicken is a Southern classic, a crispy, juicy, and flavorful dish that is loved by all. This high-protein version is a game-changer, offering a delicious and satisfying way to enjoy this beloved food while also getting a boost of protein. This article will guide you through making the best gluten-free fried chicken you’ve ever had, with tips for achieving the perfect crispy texture.
The Secret to Crispy High-Protein Fried Chicken
The key to a great high-protein fried chicken is the breading. It needs to be crispy, flavorful, and adhere to the chicken. This recipe uses a simple but effective combination of protein powder and a blend of spices to create a delicious and crispy coating. The use of a buttermilk marinade is also essential for tenderizing the chicken and adding flavor.
Why This Recipe Works
This recipe is designed to be simple and foolproof, even for those who are new to high-protein cooking. The chicken is marinated in buttermilk to make it tender and juicy, and then coated in a flavorful high-protein breading. The chicken is then baked or air-fried to golden perfection, resulting in a crispy, delicious, and satisfying meal.
Full Recipe
This recipe is a simple and delicious way to enjoy classic fried chicken, without the gluten.
| Prep Time | Cook Time | Servings |
|---|---|---|
| 20 minutes | 20-25 minutes | 4-6 |
Ingredients
| Ingredient | Amount |
|---|---|
| Chicken pieces (bone-in or boneless) | 3 pounds |
| Buttermilk | 2 cups |
| Unflavored protein powder | 1 cup |
| Salt | 2 teaspoons |
| Black pepper | 1 teaspoon |
| Paprika | 1 teaspoon |
| Garlic powder | 1 teaspoon |
| Onion powder | 1 teaspoon |
Instructions
- Marinate the Chicken: In a large bowl, combine the chicken pieces and buttermilk. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
- Prepare the Breading: In a separate large bowl, whisk together the protein powder, salt, pepper, paprika, garlic powder, and onion powder.
- Bread the Chicken: Remove the chicken from the buttermilk, allowing any excess to drip off. Dredge each piece of chicken in the protein powder mixture, making sure to coat it completely.
- Bake or Air Fry: For baking, preheat your oven to 400°F (200°C). Place the chicken on a wire rack on a baking sheet and bake for 20-25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. For air frying, preheat your air fryer to 375°F (190°C). Place the chicken in the air fryer basket in a single layer and cook for 15-20 minutes, flipping halfway through, or until the chicken is cooked through and the coating is golden brown and crispy.
- Serve: Serve the chicken hot.
Serving Suggestions
High-protein fried chicken is delicious on its own, but it’s also great with a side of mashed potatoes, coleslaw, or a simple green salad.
Tips and Variations
- Protein Powder: You can use your favorite brand of unflavored protein powder in this recipe. Whey, casein, or a plant-based protein powder will all work well.
- Make it Spicy: For a little kick, add a pinch of cayenne pepper to the protein powder mixture.
Storing and Reheating
Store leftover fried chicken in an airtight container in the refrigerator for up to 3 days. To reheat, you can warm it in the oven or air fryer to crisp it up again.
Conclusion
This high-protein fried chicken is a delicious and nutritious way to enjoy a classic food. It’s a simple and satisfying recipe that is perfect for any occasion. So, get your skillet ready and get ready to enjoy a delicious and crispy homemade fried chicken.
References
[1] The Big Man’s World. (n.d.). Protein Fried Chicken. Retrieved from https://thebigmansworld.com/protein-fried-chicken/
