Southern Fried Chicken Recipe (Low Carb and Gluten Free)

As many of you know, I was contacted by the Dr. Oz Show last weekend about participating in a healthy recipes challenge. They assigned us a regional favorite from the area we live in and asked us to make over a “healthier” version. I was assigned fried chicken since I live in SC. It was a no brainer as I already have a recipe in the IBIH Summer Recipes Ezine.

I wasn’t thrilled about making Southern fried chicken for the show because it’s so hard to get creative with it (especially when the video submission is due in just over 24 hours.) I wanted to wrap it in bacon and fry it, which would according to Paleo and Keto be perfectly healthy (and also AWESOME.)

I figured that would go over like a lead balloon with the low fat crowd though, so I nixed it. I’m definitely doing it soon for the rest of us though, since we know FAT IS WHERE IT’S AT!

For the video segment though, I followed my usual recipe using seasoned coconut flour as the coating – but I caved (read: sold out) and baked it instead of frying it so it would have wider appeal for the masses who still think fat is evil (poor souls.)


Even so, I wasn’t surprised when I got the email a few days ago that they didn’t choose my “fried” chicken as one of the 3 finalists. They never did ask for my actual recipe – just the video of the finished product, so they may have had a different criteria altogether. I’ll never know! But it was a fun experience, and I got to meet some other great bloggers because of it.

We all got the same email saying we’d be featured on the show (which airs today, Monday January 27th), but hadn’t made the finals. Jeanette from Jeanette’s Healthy Living reached out to us all and suggested we link up today with our different recipes from the show, and introduce our readers to each other. I loved that idea!

If you’re new here just coming over from one of the other blogger’s: Welcome to the dark side – we eat bacon!!!

To find out more about losing weight on the Keto (low carb) diet, check out my 3 day Keto Kickstart and Menu Plan to get started!

You can also hang out with us on Facebook where we yuk it up all day long.



After watching the show it appears that only 3 words of my video (“the Palmetto State”) actually made it onto the intro to the Healthy Recipes Challenge segment – and none of the endless B-roll they made me shoot of the fried chicken being made, plated, eaten, etc. was shown at all. So I figured I might as well post at least some of the video I sent in here on the blog. After all, I went to the trouble to iron my shirt and put makeup on and everything…


In other news, since it’s been so popular I’m continuing to bundle my Amazon best-selling e-book The Gluten Free Low Carber with my first two issues of the IBIH ezine for only $9.99 – that’s a discount of over 50%!


You’ll get over 75 original recipes that can’t be found here on the blog for less than 15 cents each! And it’s some of my best work yet if I do say so! Bored with the same old low carb recipes? Looking for some new and delicious ways to keto on? I’VE GOT YOU COVERED!

Get more information on the books here, or simply click the Add to Cart button to download now!

All three for just $9.99!

Ingredients :

  • 5lbs chicken leg quarters
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 cup coconut flour
  • oil for frying

Instructions :

  1. In a large bowl, combine the chicken, salt, pepper, garlic powder, and paprika. Using your hands, massage the spices into the chicken and be sure it’s well coated. Cover and refrigerate for at least 2 hours or overnight.
  2. To prepare: Add the coconut flour to the seasoned chicken and toss well to coat. Heat oil about 2 inches deep in a large, heavy bottomed pan (cast iron is ideal or use a deep fryer if you have one) to 375 degrees (F). Add chicken in batches. Don’t overcrowd the pan or it won’t get crisp. Cook for about 8 minutes per side, or until a rich, golden brown.
  3. Test with a meat thermometer to ensure that the internal temperature of the meat reaches 165 degrees. If you don’t have one, cut into a piece and make sure the meat isn’t pink before serving.

Written by Healthy Cat

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