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Keto Air Fryer Fried Chicken (Whey Protein Crust)

Bone-in chicken double-dredged in unflavoured whey protein isolate, which melts into a thin, glassy shell that crisps like real breading with almost no carbs.
Print Recipe
Prep Time 20 minutes
Cook Time 26 minutes
Total Time 46 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 400
Ingredients Equipment Method Notes

Ingredients
  

For the chicken
  • 2 lb bone-in chicken drumsticks or thighs skin on
  • kosher salt and black pepper
  • avocado oil spray
For the egg wash
  • 2 eggs
  • 2 tbsp heavy cream or unsweetened almond milk
  • 1 tsp hot sauce optional
For the whey breading
  • 3/4 cup unflavoured whey protein isolate
  • 2 tbsp grated Parmesan
  • 1 tsp baking powder
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2-1 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/4-1/2 tsp cayenne optional

Equipment

  • Air fryer
  • Two shallow bowls
  • Wire rack
  • Meat thermometer
  • Paper towels

Method
 

  1. Pat the chicken aggressively dry, then salt and pepper the chicken itself.
  2. Whisk the egg wash. Combine the whey breading ingredients in a shallow dish.
  3. Coat each piece: dry breading, then egg, then breading again. Really press. Chill the coated chicken on a rack 10 minutes.
  4. Preheat the air fryer to 380°F (193°C) for 5 minutes. Lightly spray the basket and the chicken.
  5. Cook skin-side down 12 minutes. Flip, spray again, and cook 10 to 14 minutes more, to 165°F.
  6. Optional: blast at 400°F for 2 to 3 minutes for extra snap.

Notes

Isolate, not concentrate: isolate is purer, lower-carb, and browns cleaner. Concentrate can taste dairy-ish and scorch.
The double-dip (dry, wet, dry) is where the crunch comes from.
Dry the chicken hard — surface moisture is the enemy of the shell.