Air Fryer Keto Recipes
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Using an air fryer is a great way to make your keto meals. I never heard of an air frying oven until a while ago but almost all store-bought pastry I have eaten was baked in one. (not that I eat them anymore on keto as they are too high in carbohydrates).
You don’t have to give up on that crunchy consistency you love just because you are on a keto low carb diet. An air fryer is just like it sounds, the hot air circulates around the food and makes it crispy and crunchy on the outside and keeps the moisture on the inside.
It usually cuts down the amount of oil needed to fry foods, which is sort of the opposite of the keto diet which tries to increase fat, however, frying food with oil changes the oil and that may not be healthy.
When the oil is heated up to high temperatures it changes the chemical structure, no matter what kind of oil you use. You can get that lovely crunchy effect by using an air fryer without the not so good effect of deep-frying.
Air fryers can be easily be found like this one
(I am not advocating one brand over another.)
Based on the (American) National Institute of Health, air frying produces what is known as the Maillard effect. The Maillard reaction has been named after the French physicist and chemist Louis Camille Maillard (1878–1936) who initially described it.
This is often defined as a non-enzymatic browning reaction. When foods are being processed or cooked at high temperatures, as in an air frying oven, the chemical reaction between amino acids and reducing sugars leads to the formation of Maillard reaction products (MRPs).
On a Keto diet, you are switching from a glucose burner to a stored fat burner by changing the ratio of the macronutrients you eat daily. Most people on keto aim for eating low carbs, about 5% of your daily calorie consumption in carbohydrate, 20% protein and 70% fats. So why not just deep fat fry your food?
Air frying the food that you would want to deep fry according to your keto requires a shift in thinking. I’m not listing French fries and Southern Fried chicken that your Southern Belle grandma made.
Thanks to some great bloggers and keto comrades there are lots of tasty, easy, and crunchy recipes out there.
How about air fried chicken wings and zucchini fries? I have included two keto-friendly dipping sauces that will work with both.
These are easy to make. You need to bake them for a half-hour on one side and flip them over and bake for another 20 minutes baking for approximately 50 minutes. The total cooking and prep should be about an hour.
The recipe calls for separating and cutting your wings into little drumsticks and patting them dry. I personally skip the cutting part but wash and dry the wings.
In a separate bowl mix the seasonings including baking powder, salt, pepper, and garlic powder. Mix the dry ingredients into a uniform consistency.
Then put the wings in a large bowl and pour the dry ingredients on the wings and mix them by hand making sure everything is coated evenly. Use an oven tray and put a piece of baking paper down (you may need to cut it to fit).
Spread the coated wings on the tray in a single layer. I like to add a little sweet paprika that I sprinkle on top before baking.
The baking powder helps make the wings crisper.
Note: try to use aluminum-free baking powder and DON’T switch and use baking soda. Bake as described above.
- 1-2 pounds Chicken Wings
- 1-1 ½ teaspoons Garlic powder
- ½ teaspoon Baking powder (aluminum-free)
Chicken Wings can be eaten on their own or with dipping sauce. Here are two sauces that are keto-friendly, one with mayonnaise and the other hot.
Chicken Wing Dipping Sauce with Mayo
- 1/2 of a cup of whole egg mayonnaise
- 3/4 cup of sour cream
- 150grams of feta cheese
- Two tablespoons of Lemon Juice
- One tablespoon of Pepper
- 1/2 tablespoon of garlic
Blend in a food processor until smooth. I like to add some freshly chopped parsley leaves for garnish and color. Refrigerate until needed.
I use this recipe for the sauce since we like our wings extra crispy.
Mix sriracha sauce, Keto-friendly sweeteners like Lakota Monk Fruit syrup or powder, sesame oil, rice vinegar or lemon juice.
I throw in some sesame seeds for color. Some sriracha sauces have sugar so if you can’t find a low sugar option you can use a ½ teaspoon chili paste (more or less depending on how hot your family likes it).
- 1/4 cup ChocZero Honest Syrup Caramel (or equivalent keto like Lakota Monk Fruit syrup)
- 3 tbsp Lee Kum Kee Sriracha Sauce
- 1 tbsp unseasoned rice vinegar or lime juice
- 1/2 tsp Pure Sesame Oil
- 2 tbsp Green onions optional, sliced for serving
- 1 tbsp sesame seeds optional, for serving
These zucchini fries are really good. They are from Gimmedelicious.
- 2 medium zucchini
- 1 large egg beaten
- ½ cup almond flour (don’t use panko breadcrumbs as they are too high in carbs
- ½ cup parmesan cheese grated
- 1 teaspoon Italian seasoning or seasoning of choice
- ½ teaspoon garlic powder optional
- Pinch of salt and pepper
- Oil for spraying olive or oil of choice
Cut the zucchini in thick strips to look like fries. Beat eggs and place in a bowl. Combine in a separate bowl flour, salt, pepper, parmesan cheese, and garlic powder. Mix to combine a consistent coating.
Dredge the zucchini strips in the egg and individually coat them in a separate bowl with the mixed flour and cheese mixture. Spray with oil.
Spread out the zucchini fries in a single layer on a baking tray with baking paper. Liberally spray with oil. Cooking in batches, bake for 10 minutes at 400F, or until crispy.