Fried Chicken With Pork Rinds


This Fried Chicken With Pork Rinds is a perfect example of taking something that is so delicious, yet deemed unhealthy by many —fried chicken— and turning it into something not only healthy, but absolutely delicious. Fried food is often considered one of the worst things you can eat if you’re trying to lose fat, or generally improve your health. The reason? It’s extremely unhealthy, and

generally loaded with transfats and oils that are less than desired. The fried chicken is great, but the pork rinds are even better. Or is it the other way around? Either way, you cannot go wrong ordering both. The chickens comes with a delicious lemon pepper coating, whereas the rinds come in a seasoned vinegar sauce. It’s kind of like ordering fries and then eating the ketchup separately.

At John’s this awesome combination works like magic! I love fried chicken. It’s finger-licking good. That’s why this Keto Fried Chicken Recipe is one of my favorite Ketogenic Diet recipes. Pork rinds have become one of the most popular snacks on the market today. Due to their high demand, many have come to wonder the health benefits of pork rinds. So what are the health benefits of pork rinds? Here’s how they make you healthy…

Fried Chicken With Pork Rinds

This delicious recipe for fried chicken with pork rinds is so good that it will destroy any misconception you might have about using pork rinds as a garnish. Fried chicken and pork rinds. It just doesn’t sound like it should go together, but believe me it does! It’s delicious. And the best part is that it’s so easy to make. This dish reminds me of my childhood when my grandmother would serve my brother and I some delicious fried chicken and pork rinds as a treat. Yum!

Dish, Food, Cuisine, Fried food, Crispy fried chicken, Chicken nugget, Ingredient, Fast food, Fried chicken, Karaage,

Light, crisp chicken strips with a crumbled pork rind breading. Low carb and luscious!

  • YIELDS: 4 servings
  • PREP TIME: 0 hours 10 mins
  • COOK TIME: 0 hours 15 mins
  • TOTAL TIME: 0 hours 25 mins


  • 2 whole Boneless, Skinless Chicken Breasts, Cut Into Strips
  • 1/3 c. Buttermilk
  • 1 tsp. Hot Sauce
  • 1/2 tsp. Salt, Plus More As Needed
  • 1/2 tsp. Pepper, Plus More As Needed
  • 1 bag (3 Ounces) Pork Rinds
  • 2 whole Eggs, Beaten
  • 1 whole Avocado, Pitted And Peeled
  • 1/4 c. Mayonnaise
  • 2 tbsp. Fresh Dill, Minced
  • 1 clove Garlic, Pressed
  • 1 whole Lime, Juiced
  • Vegetable Oil, For Frying


  1. Add the chicken strips to a bag or bowl with the buttermilk, hot sauce, salt, and pepper. Stir/smush to coat and set aside.
  2. Crush the pork rinds into fine crumbs and place in a bowl. Beat the eggs in a separate bowl.
  3. Coat the chicken strips in a layer of crumbs, then quickly dunk in the beaten egg, then coat again in the crumbs. Lay them on a sheet pan and heat 1 inch of vegetable oil in a large skillet over medium-high heat.
  4. Fry the chicken strips in batches about 2 to 2 1/2 minutes per side, babysitting them so they don’t become overly brown (lower the heat slightly if need be.) Drain them on a paper towel or cooling rack.
  5. Serve with ketchup or ranch, or make an avocado dipping sauce by adding the avocado, mayo, dil, garlic, lime, salt and pepper to a food processor and mixing it until smooth. Serve immediately!


This Keto Fried Chicken Recipe is a classic! In fact it’s so good you can skip the breading and just pan fry your fried chicken. This recipe is so common I’m going to show you how easy it is to make Keto Fried Chicken. If you’re looking for chicken recipes then try this complete Super Bowl Sunday party menu. There are links to all the recipes that you can use for super bowl parties plus there are some great printables and ideas for decorating.

Keto Fried Chicken is the ultimate in comfort food for those following a low-carb lifestyle.  Delicious moist chicken pieces with perfect seasoning and the crunch of pork rinds giving you the crispy texture you dream of, this is going to become a regular meal in your menu plan. 

A plate of the keto fried chicken using pork rinds served up and ready to be enjoyed.


I love fried chicken.  There is no other way to state it.  That first bite into a piping hot piece of chicken with the crispy coating is one of the ultimate comfort-food moments in life. 

Going on a low-carb or keto diet doesn’t mean you have to give that up. My keto fried chicken recipe is truly a favorite that everyone is going to clamor to grab off the serving platter. 

The combination of classic chicken seasonings and ground pork rinds for crunch turns an otherwise boring piece of chicken into a meal everyone will enjoy at the dinner table. 

Closer shot of the fried chicken using pork rinds.


If you want to add even more flavor to your chicken recipe, you can definitely grab those flavored pork rinds instead of classic. 

Barbecue flavor would be great for those who want that barbecue chicken flavor without the sugar. I often pick up chili lime pork rinds for snacking, and think those would be a whole other amazing flavor to try. 

While the spice blend I include in this recipe is my favorite, you can definitely adjust if you want to use a flavored pork rind for your coating. 

Replace the thyme with a bit of chili powder to go with the barbecue flavor or with cumin for the chili lime pork rinds. 

  • Spices being added to the breading for keto fried chicken.
  • Next we make the wet mixture for keto fried chicken using pork rinds.
  • Mixing the spices into the pork rinds before using pork rinds on keto fried chicken.


While deep frying is okay on the keto diet, it’s still a very messy process that isn’t the healthiest use of your fats for the day.  If you want to deep fry this, you definitely can. Just watch carefully to make sure your coating doesn’t burn.  

Tip: If deep frying, you can par boil your chicken before coating to make sure that it cooks through without burning the pork rind coating. 

Another option for making these and getting that crunch is to use your air fryer to make the fried chicken pieces extra crispy. 

  • Now the keto fried chicken using pork rinds is ready for the oven!


There is a difference between low carb and keto, so depending on the macros you are aiming for each day, some of the suggestions below may not work for your needs.  Remember to always use our macro calculator tool when you start out to make sure you know what you should be eating. 


  • Low Carb Potato Salad with Cauliflower
  • Steamed or roasted broccoli, cauliflower, green beans, or asparagus
  • Butternut Squash “fries” 
  • Sauteed zucchini or squash (cook in bacon for extra flavor)


  • Whipped cream with berries
  • Sugar-Free Chocolate Chip Dip with Cream Cheese
  • Low-Carb No Bake Cream Pie with Peaches
  • Strawberry Shortcake using whipped cream and our low-carb baking mix for the “cake”
Horizontal shot of the finished keto fried chicken, using pork rinds on keto is easy and delicious!


I love grabbing a drumstick out of the refrigerator and eat it cold, but you may prefer to eat the chicken hot. 

If that is the case, the best way to reheat this recipe and keep the coating crunchy is to pop onto a baking sheet and place in the oven for 5-10 minutes at 375F or until heated through. 

You could also pop these into your air fryer for 10 minutes at 375 to crisp and heat through.

Crunchy pork rinds, smoky seasoning, and juicy chicken...these pork rind crusted chicken nuggets are so flavorful and easy to make. My kids love them!

Word on the street is kids like chicken nuggets.  Who knew?

How would it feel to start losing with keto?

My kids are out of school for the summer…are yours?  One of my biggest dilemmas is what to feed the little rascals for lunch!  I don’t know about your kids, but mine are unbelievably picky.  Nothing green, nothing leafy, nothing even minutely resembling a vegetable!  I have to be really clever with their meals because I don’t want them eating a ton of carbs…and did I mention my youngest doesn’t like meat?  Help me!

One thing they do like are these pork rind chicken nuggets.  My oldest likes them dipped in Primal Kitchen Foods Ranch, and my youngest just likes them plain.

What I really like about these yummy little nuggets is that they are breaded (crusted) in pork rinds, duh.  The pork rinds give them such good flavor!  I did a 2 step crusting (breading) process that involves beaten egg and the crushed pork rinds.  You know how people season their flour before they bread their chicken?  I think that is such a waste of seasoning!  Why not season the chicken before you start breading (crusting)?  That’s what I do!

Season chicken, dip in beaten egg, smother with crushed pork rinds, fry until golden brown.  The egg doesn’t wash off the seasoning!

I have found that the pork rinds need to be crushed pretty fine or they won’t get as crispy.  I crunch mine up in a food processor.  You may have to do 2 batches depending on the size of your food processor.

I pan fried these pork rind chicken nuggets in avocado oil to up the fat content, but you could definitely bake them in the oven.  You could also use boneless skinless chicken thighs instead of chicken breast.

Health Benefits Of Pork Rinds

There are countless benefits of consuming pork rinds, like… helping you lose weight, more energy, feels better and more alert. Find out more in this article about Health Benefits of Pork Rinds. Pork rinds are most likely one of the convenient snacks you can eat. They are low in calories, contain high protein and are perfect for munching on. Pork rinds make an excellent alternative for chips or French fries. Besides, pork rinds have a lot of health benefits far beyond what meets the eyes. Let’s find out more about pork rinds and their health benefits below.

Pork rinds are a healthy part of a balanced diet

Pork rinds, also known as pork skins, have been around for centuries and are a popular snack in many cultures. They’re made from the skin of pigs and can be fried, slow cooked or baked. Because of the main ingredient, which is often the back of pig skin, it has a reputation for being fatty and unhealthy.

But pork rinds are enjoyed by diet-conscious individuals, thanks to their nutritional value. They are especially popular among those on a keto diet because pork rinds are natural, high in protein, and low in carbs, unlike other processed snack foods.

They are also gluten-free and can be a good option for those with celiac disease or gluten sensitivities.


Deep fried pig skins are a high-fat, high-protein food popular in many cultures. They are a good energy source and have various health benefits.


Pork rinds are a good source of protein, providing about 18 grams per ounce (28 grams). They are also an excellent source of monounsaturated fat, with about 7 grams of fat per ounce. This combination of protein and fat makes pork rinds a good choice for keto diet and paleo diet practitioners who are looking for a high-protein, low-carbohydrate, healthy snack.

Protein and fat are essential macronutrients that the body needs to function properly. The former is necessary for the growth and repair of tissues, while the latter is needed for energy storage and insulation. Aside from that, pork rinds made of deep fried pig skin (or baked sometimes) also have about 5-7 grams of collagen protein per half-ounce serving, which aids the body’s cellular communication, immune response, and tissue repair process.


Because they are high in fat and protein, pig skins also supply the body with energy. Fat is a type of nutrient that is essential for the body to function properly. It helps to store energy and keep the body warm.

Protein is another type of nutrient that is needed for the body to build and repair tissue. Pork rinds are also rich in B vitamins, which are essential for the body to convert food into energy.


Pork rinds naturally have zero carbohydrates. In addition, carb free pork rinds are low in calories, with each serving having 70 calories (140 calories per ounce). This makes pork rinds popular among people trying to lose weight or follow a low-carbohydrate diet. They are great for people trying to control their blood sugar levels, such as diabetics.


Pork rinds are a good source of several beneficial vitamins and minerals which are very impotant for overall health. These include:

  •   Vitamin B12: Pork rinds supply the body with vitamin B12, which is essential for energy production and red blood cell formation. It also helps to keep the nervous system healthy.
  •   Vitamin B6: Vitamin B6 is a water-soluble vitamin that plays a vital role in many biochemical reactions in the body. It is involved in protein metabolism, homocysteine metabolism, and immune function. Vitamin B6 also has neuroprotective effects and can help prevent cognitive decline.
  •   Niacin: Also known as vitamin B3, niacin is a water-soluble vitamin involved in energy production and cell repair. It helps metabolize carbohydrates, fats, and proteins, maintain healthy skin and nerves and promote proper blood circulation.
  •   Pantothenic acid: Pantothenic acid, also known as vitamin B5, is an essential nutrient that plays a role in many bodily functions. It is involved in producing energy, synthesizing fatty acids and cholesterol, and metabolism of carbohydrates and fats. Pantothenic acid is also necessary for the proper functioning of the nervous system and the adrenal glands.
  •   Iron: This mineral plays a role in many important processes, including the transport of oxygen in the blood and the formation of red blood cells.
  •   Zinc: This mineral is involved in many different processes, including cell growth and repair, immune system function, wound healing, and hormone production. Zinc also helps the body absorb other nutrients, such as vitamin A.
  •   Selenium: Selenium is an important trace mineral that offers numerous benefits to the body. It is essential for proper immune system function and helps to protect against oxidative stress. It also supports thyroid health and can help to improve fertility in both men and women.


One common misconception about pork rinds is that they are high in cholesterol, so they might raise cholesterol levels. However, this is not the case. In fact, a serving of pork rinds contains only 15 mg or 5% DV of cholesterol, making them a great choice for those watching their cholesterol levels or following a low-cholesterol diet.


Pork rinds are a good source of protein and fat and supply the body with many important vitamins and minerals. They benefit those who are watching their diets, allowing them to enjoy tasty and guilt-free snacks.

For the longest time, pork rinds have been considered high-fat, high-calorie processed foods. But pork rinds are healthier than most people think. As mentioned, pork rinds only contain 70 calories per serving and 15 mg of cholesterol, which is relatively low compared to other snacks like potato chips or other highly processed foods.Unlike biscuits, cakes and cheese which contain saturated fat (unhealthy fat), the fat content of pork rinds is mostly monounsaturated fat that helps maintain proper cell function and reduce cholesterol levels in the blood.

The protein levels in pork rinds are also worth another look. With 9 grams of protein per serving, pork rinds can increase the body’s protein supply, which, as the building blocks of muscles and bones, can help oxygenation, digestion, and tissue repair. Protein can be found in a variety of animal-based and plant-based foods — but the fact that you can get your protein dose from a tasty pork rind makes it a snack that can’t be beaten.

Pork rinds also include a high amount of collagen protein, a natural antioxidant that strengthens bones and provides skin structure. Our bodies naturally produce collagen, but this process weakens as we age. We should supply ourselves with collagen protein by consuming collagen-rich goods like pork rinds.

Another myth about pork rinds is that they are high in sodium. While that is true for some brands, there are various pork rinds manufacturers that provide lower sodium options. In fact, most pork rinds in the market today are gluten-free, low carb, and low calorie — consumers just need to find those that strike a healthy balance between flavor and nutrients.

Pork rinds can be part of a well-balanced diet, as long as they are consumed in moderation. Ultimately, if you watch what you eat and how much you eat, you can benefit from incorporating pork rinds into your diet.


Pork rinds are often thought of as unhealthy food, but they can actually be part of a healthy diet as long as they’re consumed in moderation. Pork rinds can be a good option if you want a tasty snack with more health benefits than regular potato chips, tortilla chips or baked goods.

Compared to pork rinds made of fried pork skin, other snack foods like chips, cookies, muffins or other ultra processed foods are often high in calories, sugar, and unhealthy fats, leading to weight gain and other health problems. Moreover, a single bag of potato chips is high in salt, oleic acid and stearic acid, contributing to high blood pressure, heart disease, type 2 diabetes, and other chronic health conditions.


Pork rinds are a popular snack food, but they’re also a great way to get some extra protein, collagen, and healthy fats. Here’s how to eat pork rinds in a way that’s both delicious and nutritious.

First, it’s important to choose the right snacks. Look for pork rinds that are low in sodium and have basic nutrients like protein and collagen. Always check the nutritional value of your pork rinds and compare them with the best pork rinds options on the market. Once you have your pork rinds, it’s time to get creative.

There are many ways to enjoy them. Here are a few ideasfor keto dieters and paleo dieters:

  •    Crumble pork rinds over salads for a crispy topping.
  •    Add them to soups or stews for extra flavor and texture.
  •    Use them as a coating for chicken or fish before cooking.
  •    Enjoy plain pork rinds as a low-calorie snack.

Pork skins are a versatile and delicious way to add extra protein to your diet while avoiding excess fat.

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