Low Carb oven-baked KFC


Every Friday night is movie night. It is the one evening in the week that everybody is at home simply unwinding from a stressful week.

Since takeaway’s is out of the question on a low carb diet, we quickly had to improvise! KFC has always been a family favorite and this is my low carb version based on a very old recipe for a simple oven baked KFC that taste just like the real deal!

The secret to this tender chicken is the marinate, and please don’t worry about the milk, (unless your lactose intolerant!) as you will discard it. For the best results marinate your chicken overnight but if you absolute can’t do it in advance then make sure you marinate it for at least 2 hours prior to baking.

Naturally we go all out when it’s fake takeaway night by serving this delicious crunchy chicken with a nice coleslaw and sometimes with good old cauliflower mash.

If you have to cook double meals in your family for the non low carb dieters then please refer to the tips below and rest assured that you will at least feed them a healthier oven baked version of fried chicken. My husband just refuses to eat my low carb version as he dislikes the taste of almond flour (He is special like that ) .

You can still bake both versions in the same pan, just make sure you know which is which before serving as they look very much alike once baked!






8 individual pieces of choice (we like a mix of drumsticks and chicken breast)


1 egg

1/2 Cup full cream milk

1/2 tsp Chili powder

1/2 White pepper

1 tsp Pink Himalayan salt

1/4 tsp  Ginger

1 tsp Dried mixed herbs



1  cup Almond flour

1 tsp Pink Himalayan salt

1 tsp Paprika


Mix all the ingredients for the marinate and add the chicken, making sure you coat the chicken both sides. Cover with cling wrap and marinade overnight or at least 2 hours prior to baking.

Remove chicken pieces from the marinade and place onto a plate in the fridge for 5 minutes, this will allow excess marinate to drip off from the chicken pieces.

In the mean time mix all the ingredients for the coating in a deep bowl. Pre-heat your oven to 180 degrees Celsius and coat your oven tray with a little olive oil at the bottom.

Coat your chicken pieces one by one in the almond flour mixture and place onto your baking tray with the cut sides facing the bottom. Cover with foil and bake for 1 hour.

Remove the foil from the chicken and broil under the grill until crispy and brown. Keep an eye on them as they could burn easily.




For a non low carb version replace the Almond flour with 1/2 cup Wheat flour.

There is an additional step you need to take if you make your coating with flour. Once you’ve coated the chicken give it a quick fry in a little bit of olive oil in a pan to brown it sligthly before placing it onto your oven tray. Follow the baking directions as described above